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How to Get More Sleep During Pregnancy in 12 Steps

Most women have problems with sleep during pregnancy. Our 12-step programs helps you with sleep issues during pregnancy:

  1. Cut off caffeine. Caffeine is not recommended during pregnancy, but if you must have a cup or two of coffee or soda during your pregnancy, cut off these drinks at least 4 hours before bedtime. The stimulant, caffeine, can prevent the pregnant woman from falling asleep and having a good night's rest.
  2. Take a bath. A warm bath or warm showers are both very relaxing. Combine the warm water with some scented oil, like lavender, and the warm water will help the pregnant woman to fall asleep with ease. The best time to take a warm bath is right before bedtime.
  3. Drink chamomile tea. Chamomile tea is thought to relax the mind and body. Drinking a cup of chamomile tea may offer just enough calm to help ease into sleep at night.
  4. Use props. Propping up the legs, neck and arms is a great way to keep aches and pains from setting in at night. With pregnancy weight gain and the inability to sleep on the tummy for tummy sleepers, aches and pains can take over by the middle of the night causing an uncomfortable night. Body pillows and extra pillows behind the back may help.
  5. Change bedding often. After a few days, the sheets on a bed can gather balls and a rough texture. Changing the sheets every day can make for a more comfortable sleep and a longer night's rest.
  6. Set up a routine. Following the same routine night after night will mentally help the pregnant woman to get more sleep. These routines allow the body to "know" when sleep time is coming and the internal clock will naturally turn off when the time is right.
  7. Skip the evening snack. Eating late at night will cause digestion and could harbor sleep patterns with dreams. Later in pregnancy, heart burn and indigestion can also cause breaks in the normal sleep rhythm.
  8. Skip the evening beverage. As baby grows larger, the bladder will have less room to hold urine. Drinking that last cup of tea, water or juice before bed may mean a couple of nighttime trips to the bathroom.
  9. Take the TV out of the bedroom. The bedroom is supposed to be for sleep and sex only. Pregnant moms may want to watch some TV from the bed, but this can decrease the amount of sleep each night. If the pregnant woman falls asleep with the television on, the noise could hinder sleep patterns.
  10. Stop tossing and turning. If you are lying in bed and you cannot fall asleep, staying in bed is not the right idea. Instead, get up and read a book or listen to some calming music and try to fall asleep again later.
  11. Add in some exercise. Exercise, when completed early in the day on a regular basis, improves the ability to fall asleep and the quality of sleep. Make sure all exercise activities are approved by the obstetrician.
  12. Close the curtains. A dark bedroom is a comfortable bedroom. At night, make sure to close the curtains and sleep in a very dark room. This will help the pregnant women to fall asleep faster and stay asleep longer.

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