During pregnancy, it is common for women to have difficulties getting good sleep due to some of the symptoms they experience such as nausea, gastritis, heartburn and an urgency to urinate as a result of the pressure placed on the bladder.
The following is a summary of some tips on how to improve sleep from the National Library of Medicine from the United States:
- Sleep on your side with your knees up to improve the flow of blood between the heart, fetus, uterus and kidneys. This is the most comfortable position to get to sleep in.
- Avoid eating big meals at night that may increase symptoms of gastritis or acid reflux.
- In order to reduce feeling nauseous, it can help to eat crackers before going to bed.
- Do not drink beverages that are dark in color or caffeinated drinks such as coffee or tea in the afternoon, which in addition to keeping you up, are also diuretics.
- Place a pillow or cushion between your legs or under your belly when sleeping, which can help your hips to relax and can release the excess pressure on them.
- Make up for your lost sleep with short naps during the day. Remember that this is the time when your body most needs the replenishing sleep that helps you to get all the energy your need to allow your baby develop.