Sleep + Pregnancy
Struggling to get enough sleep while pregnant? You're not alone—research shows that up to 60% of pregnant individuals experience insomnia at some point. Fortunately, several strategies may help you get better rest...
Tips for Better Sleep:
Adjust Your Pillows & Sleeping Position: Using extra pillows to support your body—like placing one between your knees or under your belly—can ease discomfort. Sleeping on your left side may also improve circulation.
Add More Movement to Your Day: Regular exercise can promote better sleep, but be sure to finish any intense workouts several hours before bed, as they may keep you awake.
Establish a Relaxing Bedtime Routine: Wind down before sleep with calming activities such as reading, meditating, doing gentle yoga, or enjoying a warm bath.
Limit Caffeine Intake: Cut back on caffeine, particularly in the afternoon and evening, as it can disrupt your ability to fall asleep.
Avoid Screens Before Bed: The blue light from phones, tablets, and TVs can interfere with your body’s natural sleep signals. Try turning off screens at least 30 minutes before bed.
Reduce Fluid Intake: To avoid frequent trips to the bathroom during the night, limit how much you drink in the hours leading up to bedtime.
Still Having Trouble Sleeping?
If you've tried these tips and still can’t sleep (or get back to sleep), try getting out of bed for a while. Sometimes, a brief break can help reset your mind and body. A small bedtime snack—like almonds, a banana, or warm milk—can help, as can light activities such as nesting or taking care of small tasks on your mind. A little distraction may be just what you need to feel drowsy again.
If you are still having concerns, contact your health provider.
