Writer Leo J. Burke probably said it best when he observed, “People who say they sleep like a baby usually don’t have one.” It’s a fact of life that once your baby comes, you’re going to be losing a lot of time for rest and relaxation. This might seem unfair, especially if your pregnancy is already causing you to have trouble sleeping. Indeed, almost all women have problems sleeping at some point during their pregnancy. Before you resort to counting sheep, try out the following tips to get a better night’s sleep.

Get comfortable.Buy yourself some maternity PJ’s, or try wearing cotton t-shirts and shorts; because cotton is a breathable fabric, it will allow air to circulate and therefore prevent you from overheating. Make sure that you have a comfortable mattress and pillows that can provide even support to your body. You might also experience hot flashes during pregnancy, so try keeping the room at a cooler temperature and layering a few more blankets on your bed for quick temperature adjustments. Furthermore, get in the habit of sleeping on your side. By your second trimester, you won’t be able to sleep on your stomach, and sleeping on your back is not safe for your baby. Sleeping on your right side is fine, but studies have shown that sleeping on your left side allows the maximum amount of blood and nutrients to flow to your baby while you are sleeping. Also, while you are sleeping in this position, your kidneys will work more efficiently to eliminate waste and fluids.

Watch What You Eat and Drink. Avoid foods that are spicy, fatty, or acidic right before bed so you aren’t kept lying awake with a bad case of heartburn. Keep antacids and crackers near your bed so you don’t have to sleep-walk too far in order to soothe an upset stomach, especially if you have been feeling nauseous during your pregnancy. Candied ginger, available in the whole foods section of Giant Eagle, is another great way to ease nausea symptoms. Also, stay hydrated! It is important to drink at least 6-8 eight ounce glasses of water every day. But keep in mind how different beverages can affect your sleep: cut back on your caffeinated drinks, especially before bed, and try to drink most of your liquids during the morning and early afternoon so that you aren’t making too many runs to the bathroom at night.

Establish a Relaxing Bedtime Routine.Whether it’s drinking a glass of warm milk, reading a book, or taking a bath, you should certainly establish a soothing nighttime routine that lets you wind down from the day. Also, try to go to bed at around the same time every night so your body becomes accustomed to a regular bedtime. You might even want to try various relaxation techniques to help you fall asleep, including methods such as guided imagery, progressive muscle relaxation, and meditation.

Stay Alert during the Day. If you are more active and alert during your waking hours, you will not only feel better and accomplish more during the day, but also sleep better at night, hence allowing you to feel more awake the next day. One way to avoid grogginess and fatigue is to exercise in the morning or early afternoon. It will provide a rush of adrenaline and endorphins that will help you stay alert, not to mention the great physical and mental benefits exercise has in general. Just be sure not to exercise within a couple hours of bedtime so your body has time to wind down after a workout. Another way to make the most of your daylight hours is to take one or two small catnaps throughout the day. As long as you don’t nap too late in the day, a 30 or 45 minute power nap will provide a great energy boost during your day without ruining your good night’s sleep.

If you are still tossing and turning at night, get out of bed and go to a different room. Try listening to quiet music or reading a book until you feel tired enough to go back to bed. And don’t stress out if you continue waking up in the middle of the night. If you have any questions about what else you can do, don’t hesitate to call our office; our doctors and nurses are more than happy to help you and ensure that you have a restful, healthy pregnancy.