Pregnancy is one of the most beautiful phases of a woman’s life, but it also comes with some discomfort and challenges. One of these challenges is getting comfortable while sleeping.

As your body undergoes numerous changes, sleeping can become a bit of a struggle. Here are some tips to help you sleep better during pregnancy:.

1. Sleep on your side

The American Pregnancy Association recommends that pregnant women sleep on their left side. Sleeping on your left side improves circulation to your growing baby, helps the kidneys and uterus eliminate waste and improves blood flow to the heart.

It also prevents the uterus from pressing against the liver, which is located on the right side of the abdomen.

2. Use pillows for support

Using pillows for support can make a world of difference in your comfort level while sleeping. Place a pillow between your knees to align your hips, reduce stress on your lower back and relieve any tension in the legs.

A pillow, especially a pregnancy pillow, can also support your growing belly and reduce pressure on your pelvis and lower back.

3. Avoid sleeping flat on your back

Sleeping flat on your back after the first trimester can cause your uterus to press against major blood vessels, reducing blood flow to your heart and the baby. This can cause dizziness, shortness of breath, and overall discomfort.

Instead, try sleeping on your left side or elevate your upper body with pillows if you prefer sleeping on your back.

4. Nap during the day

Getting enough sleep is challenging during pregnancy, so it’s essential to catch up whenever you can. Taking naps during the day can help you recharge and make up for lost sleep at night.

Set aside time for a nap, and take advantage of it whenever you can.

5. Sleep hygiene

Good sleep hygiene is crucial for a better sleep experience during pregnancy. Create a sleep-conducive environment by keeping the room cool, dark, and quiet. Avoid using electronics in bed or eating a heavy meal before bedtime.

Engage in relaxation techniques like deep breathing, meditation or stretches before sleeping to calm the mind and body.

6. Maintain a sleep schedule

Normal bodily changes during pregnancy shift your circadian rhythm or internal clock. Maintaining a regular sleep schedule trains your body to follow a pattern and improve overall sleep efficiency.

Wake up and go to bed at the same time every day, including weekends.

7. Consult with your doctor

Consulting with your doctor can help manage any pregnancy-related health conditions that impact your sleep. They can also advise you on medications or sleep aids that are safe to use while pregnant.

8. Stay hydrated but limit fluids before bedtime

Dehydration can cause cramps and discomfort, so it’s essential to drink plenty of fluids throughout the day. However, limiting fluids before bedtime can reduce the frequency of bathroom trips during the night and disrupt sleep.

9. Stay active and exercise

Exercise can improve sleep, reduce anxiety and stress, boost energy levels, and promote overall health. Maintaining an active lifestyle during pregnancy is beneficial for you and your baby.

Check with your doctor to ensure that your workout routine is safe for you and your pregnancy.

10. Don’t stress about sleep

Finally, don’t stress about getting the “perfect” amount of sleep. Pregnancy comes with its share of discomforts, and sometimes, sleep is elusive.

Focus on doing what you can to sleep better, but also know that it’s okay to have rough nights.

Conclusion

Sleeping during pregnancy can be challenging, but following these tips can help. Remember that it’s a phase, and before you know it, it will be over. Rest when you can, and take care of yourself and your growing baby.