Getting plenty of rest is essential during your pregnancy, but sometimes that’s easier said than done. Many women have trouble getting comfortable or have restless babies kicking throughout the night. How common is it to experience insomnia during pregnancy? National Sleep Foundation research found at least 50 percent of pregnant women suffer from insomnia.
Here are some fixes for common sleep problems during pregnancy:
Can’t get comfortable
Finding a comfortable position to sleep isn’t always easy with a growing baby. Shifting from standing to a horizontal position can result in additional discomfort as your baby adjusts to the change, meaning more kicks and movement while you’re trying to relax. The recommended sleep position for a pregnant woman is on your left side, but if you aren’t used to sleeping on your side, this can be an adjustment. A pregnancy pillow can help support your belly and back, and keep your hips at a neutral position. They come in different shapes and sizes to help you find some comfortable sleep.
Frequent trips to the bathroom
More frequent urination is normal during pregnancy, but for a lot of women, this means waking up many times throughout the night to go to the bathroom. These disruptions can make getting a good night’s sleep difficult. Unfortunately, there is not a whole lot you can do other than drink more water earlier in the day and limit your fluid intake in the evening.
For a lot of pregnant women, as soon as you lay down to sleep, your baby starts kicking and moving around. Your movements during the day relax your baby, and they sleep through most of the day, so your stillness at night can wake them up. Some women find it comforting to feel their baby moving around, but for others, it makes it difficult to fall asleep. You can try having a light snack, walking around the house, or talking to your baby to soothe them back to sleep. Most women go through a phase where their baby keeps them up at night, but eventually, your baby should become more in tune to your sleeping schedule.
Getting comfortable when your legs won’t stop moving or cramping, on top of a growing belly, is hard. Restless Leg Syndrome is entirely normal for pregnant women, but what’s the best way to get leg cramps to stop? Try the recommended sleep position for pregnant women by laying on your left side. If that doesn’t do the trick, try stretching, going for a short walk or taking a warm bath.
With the added weight of your growing baby and an increase in hormones, many women experience frequent snoring while pregnant. And while it’s normal, it can leave you and your partner with some sleepless nights. In most cases, snoring while pregnant is normal – after all, you’re supporting a growing baby – but other times, it can be a sign of something else, like sleep apnea. There are some home remedies you can try, like nasal strips or sleeping on your side, but if you’re still snoring, talk to your doctor.
You can also work on avoiding caffeine after noon, exercising for at least 20 minutes a day – but make sure it’s a few hours before sleep – and avoiding naps late in the day. All of these little changes may help with less interrupted sleep at night.
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