Despite the increased need for sleep during pregnancy, the aches and pains of the process can sometimes contribute to a lack of rest. With the added bodily stresses women face while pregnant, getting better and longer sleep can contribute to both a healthier overall pregnancy and mood. So, what can be done when counting sheep just doesn’t cut it?

Reduce Heartburn

Unfortunately, pregnancy increases the likelihood of heartburn, a type of indigestion that can cause you to feel a burning sensation in your chest and throat. This can be caused by the major shift in your hormones, the weight of the baby on your stomach, and more. Luckily, there are proven ways to reduce the painful symptoms by avoiding spicy food, eating lighter meals more frequently, resting on your left side while keeping your head higher than your chest, and eating your last heavy meal at least three hours before you plan to sleep.

pregnant woman sleeping with pillow

Use the Ideal Pregnancy Sleeping Position

The perfect pregnancy sleeping position involves increasing circulation, reducing heartburn, and reducing the strain due to the amount of weight pulling on your midsection all day. To achieve this, it is recommended to sleep on your left side with pillows tucked both under your stomach and between your bent knees. Note that it isn’t advisable for pregnant women to sleep on their back after 20 weeks due to how the weight can cut off blood supply to the vena cava vessel.

Reduce Nausea

Nausea and vomiting are common side effects for pregnant women. It is recommended to eat foods that are high in protein and low in fat. Avoiding greasy food, indulging in frequent light meals, and keeping crackers close by to munch on when you are feeling nauseated have all been found to reduce the nausea keeping you awake.

Get Active

Exercise has been known to tire anyone out, but it will especially tire you out if you also happen to be pregnant. Exercise will help you feel more awake during the day but will tire you out at night due to how your brain interprets muscle fatigue.

Use Prenatal Vitamins

Prenatal vitamins can offer so many benefits to both mom and baby. They can reduce restless leg syndrome, nausea, and vomiting, and that’s just considering what they can do for sleep.

Implementing these tips will help you achieve better, longer sleep so that you can get the rest you need while your little one grows.

Do you have more questions about your pregnancy in Salem Oregon? Talk to our staff at WFMC Health or become a new patient today!

This post was first published on wfmchealth.org.