When you’re pregnant, it can often feel like getting a good night’s sleep is an impossible feat. With a growing belly, hormonal changes, and discomfort, it’s no wonder most expecting moms have trouble sleeping.

However, with a few adjustments and tweaks to your bedtime routine, you can improve the quality of your sleep and wake up feeling more refreshed. In this article, we’ve compiled a list of sleeping tips specifically tailored for expecting moms.

1. Establish a Bedtime Ritual

Creating a consistent bedtime routine can signal to your body that it’s time to relax and prepare for sleep.

This can be as simple as taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or gentle stretching exercises.

2. Invest in a Supportive Mattress and Pillow

As your body undergoes significant changes during pregnancy, it’s crucial to have a mattress and pillow that provide adequate support. Look for a mattress that offers good back support and helps alleviate pressure points.

Additionally, consider using a pregnancy pillow that supports your growing belly and reduces discomfort.

3. Find a Comfortable Sleep Position

While sleeping on your back may be comfortable earlier in pregnancy, as your belly grows, it’s best to sleep on your side.

Specifically, sleeping on your left side improves blood flow to the placenta and helps prevent issues like swelling and acid reflux. Use pillows to support your bump and between your legs for added comfort.

4. Practice Good Sleep Hygiene

Establishing good sleep hygiene can significantly improve the quality of your sleep. Some tips to consider include keeping your bedroom cool and dark, avoiding electronic devices before bed, and limiting caffeine intake.

Creating a peaceful and inviting sleep environment can promote better sleep.

5. Stay Active and Exercise Regularly

Regular physical activity during pregnancy can help promote better sleep. Engage in moderate exercises like walking, swimming, or prenatal yoga, but be sure to consult your healthcare provider before starting any exercise routine.

Not only does exercise promote better sleep, but it also has various benefits for both you and your baby.

6. Listen to Your Body

During pregnancy, your body goes through numerous changes, and it’s important to pay attention to its signals. If you feel tired, rest.

Take short naps during the day if needed but try to avoid napping too close to bedtime, as it can interfere with your nighttime sleep.

7. Manage Stress and Anxiety

Being pregnant can bring about overwhelming emotions and stress. It’s crucial to find healthy ways to manage stress and anxiety to promote better sleep.

Consider practicing relaxation techniques, such as meditation, prenatal yoga, or talking to a therapist or support group. By addressing your anxieties, you can create a calmer sleep environment.

8. Eat Light and Healthy Meals

Having heavy or spicy meals close to bedtime can cause discomfort and disrupt your sleep. Opt for light and nutritious meals instead.

Foods rich in tryptophan, such as turkey, milk, and bananas, can promote better sleep as they contribute to the production of sleep-regulating hormones like serotonin.

9. Use Pregnancy-Safe Sleep Aids

If you’re still having trouble sleeping, even after implementing various strategies, consult your healthcare provider about pregnancy-safe sleep aids.

Although it’s best to try natural methods first, there are prescription and over-the-counter options available for pregnant women that can help improve sleep quality.

10. Create a Relaxing Bedtime Environment

Lastly, set the stage for a good night’s sleep by creating a relaxing bedtime environment. Dim the lights, use blackout curtains to block out any external light, and use relaxing essential oils like lavender to create a soothing atmosphere.

Consider using white noise machines or earplugs to eliminate disruptive sounds that may disturb your sleep.