Pregnancy Sleeping Tips: How to Sleep Better When You’re Pregnant

preganant woman

Are you tired of hearing women drone on about what a beautiful experience pregnancy is? When all you really want is some hemorrhoid relief and a comfortable night’s sleep?!

Ladies, you’re not alone. About three-quarters of women have trouble sleeping while pregnant. Those ladies may have beautiful pregnancy experiences, but most of them aren’t sleeping either.

Sleep may be fleeting during pregnancy, but there are a few things you can do to help capture it.

In this article, we’ll give you our best pregnancy sleeping tips to help you get the best possible night’s sleep. And we may even be able to help with those hemorrhoids! Keep reading to find out more.

Meditate to Deactivate

Many of us have trouble sleeping because our minds wander too much to let us doze off. This often has to do with pregnancy hormones affecting the mind and body.

The hormonal changes cause physical changes in your body that disrupt sleep. But they also cause women to have problems with anxiety, depression, and general mind-racing.

Meditation helps to keep your mind from going into overdrive before you sleep. And the great thing about meditation is that you can customize it to your needs. Find a way to meditate that works for you.

Guided sleep meditations are a great way to unwind. And there are plenty of free ones available on YouTube. Plus, there are countless apps that have meditation options included.

If you’re not a fan of the guided meditation, you can try sitting by yourself in a quiet place. Get into a comfortable sitting position and focus on deep breathing. Any time you notice thoughts come into your head, imagine them floating away and come back to your breath.

A few minutes of mindful meditation before bedtime does a world of good when it comes to falling asleep. It prepares your body to relax. And it lets your mind deactivate allowing you to fall asleep gently.

Find a Cool Temp

If you’ve never paid attention to temperatures while you sleep, it may be time to start.

Of course, everybody is different. And your body might adjust better to a warmer temperature than other bodies. But for the most part, pregnant women sleep better when temperatures are cooler.

Why? Because when you’re pregnant, your body temperature tends to run a little high. So the temperatures you’re used to sleeping in are probably too high for you now.

The easiest way to solve this problem is to turn down your thermostat. If that’s not an option, bring in an extra fan to blow right on your body as you sleep.

Another thing you can do is invest in a good mattress topper. This serves two purposes: it keeps your body supported and it keeps your body cooler. A Layla topper has copper gel beads in it that wick body heat away from you while you sleep.

Your sleeping garments are also a factor. Try wearing fewer clothes while you sleep. Stick to fabrics that breathe and allow moisture to escape.

And nix the socks. When your feet are hot, your body feels hotter. Keep your feet cool and comfortable for better sleep throughout the night.

Pillows Are Your Friends

Not a big fan of extra pillows? It’s time to start! Because pillows are your new best friend.

The physical aspects of pregnancy (bloating, nerve pains, oversized belly, etc.) are hard to overcome. That’s where pillows can help. They provide support where you need it most.

Invest in a variety of pillows in different sizes and shapes. You don’t have to spend a fortune on pillows. But have a good variety so you can try different positions.

A small roll pillow works well behind the neck, under the lower back, or under the knees. Long body pillows help support your knees and belly when you sleep on your side. And sometimes it helps to put pillows under your feet and legs to relieve swelling.

Avoid the Grease Feast

Ahh, the pregnancy diet woes. You know you should eat lots of fruits and veggies. But you just can’t help but indulge in those cravings too!

It’s okay, we understand that it’s hard to stick to a healthy diet while you’re pregnant. But if you’re having trouble sleeping, it might be time to try it out… at least before bed.

Avoid greasy and spicy food before bed. These foods tend to cause heartburn, bloating, and diarrhea. None of which bode well for sleeping.

Also, it’s important to drink lots of water throughout the day to keep bloating at bay. But cut it off about an hour before you head for bed. Getting up to pee 10 times every night doesn’t help anything.

And about those hemorrhoids… this tip will help with those too. Painful hemorrhoids can cause you to lose zzz’s. But eating certain foods, like beans and nuts, can help keep them at bay.

Left Is Best… But Not a Requirement

You may hear all kinds of advice about what sleeping position is best for the baby. Most doctors agree that your left side is best for blood flow to the uterus.

But remember, your sleep is just as important as your baby. If you don’t get any sleep, your baby will suffer from it too. So if you can’t sleep on your left side, don’t worry about it!

Find what’s comfortable for you, even if it means sleeping on your back. Try new positions and see what works. As we mentioned before, use pillows to help support areas that need it.

These Pregnancy Sleeping Tips WORK

Are you ready to try out these pregnancy sleeping tips? Trust us, they work!

Of course, you may still have issues sleeping, and that’s okay. But these are a good starting point to try and combat some of those issues.

Remember, meditation is a great way to relax your mind and body before sleep. Cooler temperatures work better for pregnant bodies. And adding a variety of pillows to your pregnancy arsenal helps you get comfier.

Avoid greasy foods before bed. Drink lots of water during the day, but cut it off an hour or so before bedtime.

And don’t worry about sleeping on your left side. Find out what works best for you.

Looking for more tips to help you get comfortable while pregnant? Check out this article about the benefits of a pregnancy massage!

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