Pregnancy is a beautiful journey, but it’s also a time of anxiety, stress, and lots of sleepless nights. Insomnia and other sleeping problems have been found to be quite common during pregnancy.

Most of these sleep problems stem from the physical and hormonal changes that a pregnant woman undergoes. A growing belly, hormonal changes, and the fetus’ movement can cause significant discomforts that can disrupt sleep. In this article, we will discuss ten common sleep mistakes during pregnancy and how to address them.

1. Sleeping on Your Back

Sleeping on your back in the later stages of pregnancy can be problematic. This is because the weight of the growing baby can press down on the inferior vena cava, the large vein that carries blood from the lower body to the heart.

This can cause a drop in blood pressure, which can lead to dizziness, nausea, and shortness of breath. To avoid this, it’s best to sleep on your side, preferably your left side, as this improves blood flow to the placenta.

2. Drinking Too Much Fluids Before Bedtime

During pregnancy, it’s vital to stay hydrated. However, drinking too much fluid before bedtime can cause frequent bathroom trips during the night, which can disrupt sleep. To prevent this, it’s best to cut back on fluids a few hours before bedtime.

This will help reduce the need to urinate during the night and allow you to sleep more comfortably.

3. Eating Heavy Meals Before Bedtime

Going to bed immediately after eating a heavy meal can cause discomfort, such as heartburn, indigestion, and bloating, which can make it hard to fall asleep. It’s best to avoid large meals a few hours before bedtime.

If you must eat, eat small and light meals instead.

4. Not Exercising Enough

Exercising regularly during pregnancy is not only good for you, but it’s also beneficial to the baby. Exercise can help promote restful sleep, reduce stress, and ease some of the discomforts associated with pregnancy.

It’s recommended that pregnant women exercise at least 30 minutes a day for most days of the week. However, it’s essential to consult with your doctor before starting any exercise program.

5. Lack of Supportive Bedding

During pregnancy, the body goes through significant changes, and it’s crucial to have a supportive sleeping environment. Investing in a comfortable mattress, good quality pillows, and supportive bedding can make a big difference in your sleep quality.

A body pillow can be especially helpful for supporting the growing belly and relieving pressure on the back and hips.

6. Not Setting a Bedtime Routine

Having a bedtime routine can help train your body to know when it’s time to sleep and help you fall asleep more easily. This routine can include taking a warm bath, reading a book, or listening to soothing music.

Creating a relaxing and calming sleep environment can help you feel more sleepy and improve your overall sleep quality.

7. Ignoring Sleep Apnea Symptoms

Sleep apnea is a sleep disorder where breathing repeatedly stops and starts during sleep. This condition is common in pregnant women due to weight gain and hormonal changes.

Ignoring sleep apnea symptoms such as snoring, gasping, and pauses in breathing can lead to serious complications like preeclampsia, gestational diabetes, and premature delivery. It’s crucial to seek medical attention if you have any of these symptoms.

8. Using Electronics Before Bedtime

The blue light emitted by electronics such as phones, tablets, and laptops can interfere with the body’s production of melatonin, a hormone that regulates sleep.

Using these devices before bedtime can make it hard to fall asleep and reduce the quality of sleep. It’s best to avoid using electronics at least an hour before bedtime or use blue light filters to reduce the impact of blue light.

9. Allowing Naps to Affect Nighttime Sleep

Naps can be beneficial during pregnancy, especially during the first trimester, when the body is adjusting to the hormonal changes. However, allowing naps to affect your nighttime sleep can cause problems.

Avoid taking naps too late in the day, and limit naps to a maximum of thirty minutes to prevent interfering with night time sleep.

10. Stressing Too Much About Sleep

During pregnancy, having a good night’s rest can seem elusive, and pressure to sleep well can cause sleeplessness. Stressing too much about sleep quality can worsen insomnia and other sleep problems.

It’s essential to remember that although sleep may be challenging, focusing on relaxation techniques such as deep breathing, meditation, or yoga can help improve overall sleep quality.