references
Sleep Medicine Reviews: “Interventions for sleep problems during pregnancy: A systematic review.”
European Journal of Physiotherapy: “The effect of physical activity on sleep quality: a systematic review.”
The American College of Obstetricians and Gynecologists. “Problems of the Digestive System.”
Johns Hopkins Medicine: "Get a Good Night's Sleep During Pregnancy"
Mayo Clinic: "Women’s Wellness: The link between high blood pressure disorders during pregnancy and hot flashes"
Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.
Side sleeping, white noise and an established bedtime routine can all help you sleep better when pregnant.
Image Credit: Artem Varnitsin / EyeEm/EyeEm/GettyImages
Image Credit: Artem Varnitsin / EyeEm/EyeEm/GettyImages
Try a pregnancy pillow to support your belly and make side sleeping more comfortable. You can find pillows that come in “U,” “L” and “C” shapes. “The one that’s best for you depends on your own sense of comfort, and how big your bed is,” Dr. Shirazian says. (Note: Some take up a lot of space!)
And, to ease low back pain during the day (which can help you sleep later), Dr. Shirazian recommends the Mommy Matters Support Pillow ($39, MommyMatters.com).
A bath, warm shower and/or a cup of herbal tea are also safe to incorporate in your pregnancy wind-down routine, Dr. Shirazian says. Just make sure you’re not drinking the tea too close to bedtime to reduce the need to pee at night — and make sure to drink caffeine-free varieties.
Talk to your doctor about what exercise is safe for you. They can provide tips on duration, intensity and exercises that may help improve pain and reduce labor time. “Swimming and prenatal yoga are great options for folks who are pregnant,” Dr. Shirazian adds.
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Sleep Medicine Reviews: “Interventions for sleep problems during pregnancy: A systematic review.”
European Journal of Physiotherapy: “The effect of physical activity on sleep quality: a systematic review.”
The American College of Obstetricians and Gynecologists. “Problems of the Digestive System.”
Johns Hopkins Medicine: "Get a Good Night's Sleep During Pregnancy"
Mayo Clinic: "Women’s Wellness: The link between high blood pressure disorders during pregnancy and hot flashes"
