Pregnancy brings with it a multitude of changes to a woman’s body. One significant difference that many pregnant women experience is difficulty sleeping.

With the growing size of the baby, the need to frequently use the restroom, and the range of emotions that often come with pregnancy, getting good sleep can be a challenge. However, there are several things pregnant women should avoid doing when they do finally lay down to rest. Here are some things not to do when sleeping while pregnant.

1. Sleep on Your Back

Sleeping on your back while pregnant is not ideal for a few reasons. First, as the baby and uterus grow larger, sleeping on your back can put pressure on your intestines and major blood vessels, which can limit blood flow and oxygen to your baby.

Additionally, this position can also lead to back pain, breathing difficulties, hemorrhoids, and even low blood pressure. It is best to avoid sleeping on your back and opt for a side sleeping position instead.

2. Sleep on Your Stomach

It is impossible to sleep comfortably on your stomach as your pregnancy progresses. It can also put unnecessary strain on your neck, back, and spine.

Trying to sleep on your stomach late in pregnancy can also put pressure on your expanding uterus and harm the unborn baby. It is essential to avoid sleeping in this position during pregnancy.

3. Overindulge in Food and Drink Before Bedtime

Consuming excessive amounts of food or fluids before bed can lead to indigestion and discomfort during sleep, making it difficult to rest properly.

Try to avoid eating large or heavy meals at least two hours before bedtime and limit your fluid intake in the evening.

4. Neglect Your Mattress and Bedding

Your sleeping environment plays an essential role in how restful your sleep is. Mattresses and pillows should be comfortable and supportive.

Make sure you have enough pillows to support your belly, back, and head in your most comfortable sleeping position. Your bedding should consist of light and breathable fabrics, helping you avoid overheating and night sweats.

5. Use Harsh Chemical Cleaners

Harsh chemical cleaners can release harmful vapors that can be harmful during pregnancy. Avoid using potent cleaning products that can infiltrate your sleeping environment and stick to more natural, less-toxic options.

Consider using vinegar, baking soda, essential oils, or eco-friendly cleaning products instead of harsh chemicals.

6. Engage in Strenuous Activities Close to Bedtime

Strenuous workouts before bedtime can increase your heart rate and raise your body temperature, making it more difficult to fall asleep. Exercise is essential during pregnancy and a proper workout routine may help regulate your sleep cycle.

However, it would be best if you incorporated activities that are gentle and not physically straining such as yoga or walking to help prepare you for a good night’s sleep. Allow at least a few hours to relax and unwind after exercise sessions before going to bed.

7. Worry or Stress

Worry and stress are common during pregnancy, but letting them keep you up at night is detrimental to your health. Stress and worry can increase the risk of complications and impact your mood and well-being.

Try meditation, relaxation techniques, or pregnancy-friendly yoga to help calm your mind and reduce the impact of stress and worry in your life.

8. Use Electronic Devices Before Bed

The blue light emitted by electronic devices such as phones, tablets, and computers can affect your circadian rhythm, making it harder to fall asleep and stay asleep. Try to ban electronic devices from your bedroom or at least use them minimally.

Turn down the brightness of screens and consider using blue light-blocking glasses to protect against the harmful effects of blue light.

9. Skip Prenatal Vitamins and Other Supplements

Skipping prenatal vitamins and other supplements can put you and your baby at risk. Vitamins such as folic acid, iron, and calcium are essential for proper fetal development, nerve function, and muscle and bone construction.

Ensuring that you are taking the correct supplements and vitamins can aid in more restful and meaningful sleep and can make for a healthier pregnancy overall.

10. Neglect Your Sleep Schedule

During pregnancy, sleep is essential. Neglecting your sleep schedule can lead to a host of problems such as fatigue, irritability, depression, and poor fetal development.

Establishing a sleep schedule can help with regulating your sleep patterns and ensuring more restful sleep. Go to bed and wake up at the same time each day and try to create a routine or ritual around bedtime, such as reading a book or taking a warm bath.