Everyone keeps telling you to “get your sleep now” — but that’s a whole lot harder with pregnancy sleep-stealers like heartburn and leg cramps. Here are some tips for overcoming the most common pregnancy sleep problems.
As difficult as it might be, getting a good night’s sleep is essential for a healthy pregnancy. Sleep helps your brain to reset, your over-taxed blood vessels to replenish, your blood sugar levels to stabilize and your immune system to stay strong. That’s why doctors say you should aim to get at least seven hours of quality sleep a night. Despite all that’s going on in your body and brain, a good night’s sleep during pregnancy is possible. Here are a few of the most common pregnancy sleep problems, along with tips to help you overcome them so you can get the rest you need.
Frequent need to pee:
Higher levels of the pregnancy hormone hCG can mean having to run to the bathroom frequently, day and night. Your kidneys also have to filter up to 50 percent more blood than usual — which also means more urine (in other words, you’re peeing for two). In the third trimester, your growing uterus presses down on your bladder, increasing your urge to go.
Drink plenty of liquids throughout the day. Then cut back when it’s closer to bedtime (in another words, it’s probably best not to guzzle a 16-ounce bottle of water right before you go to sleep).
When you do need to get up to go, leave a night light on in the bathroom (or install a simple dimmer switch). Flipping on the overhead can be too much of a wake-up call and may make it harder to fall back to sleep.
General discomfort:
Many pregnancy sleep struggles come from just not being able to find a comfortable position to sleep in. In fact, according to one study, almost 80 percent of pregnant women couldn’t find a comfortable sleeping position.
Sleeping on your side — your left side, if possible — makes things easier on your circulatory system. It also results in less swelling in your feet, ankles and hands, since it enhances kidney function.
If you’re not used to the position, it can make falling asleep harder. In that case, pregnancy pillows can help you get comfortable. Pile them up between your knees, under your stomach and behind your back — whatever works!
Heartburn:
While you can experience heartburn at any time of day, it’s often worse at night when you’re lying down. You can thank pregnancy hormones for this painful sensation, as they relax the muscle that normally keeps stomach acid inside the stomach.
Avoiding spicy, greasy and acidic foods and try eating smaller meals and having dinner at least two hours before bedtime
Leg cramps:
One theory attributes leg cramps to low calcium and magnesium levels. Upping your intake of those minerals in your diet may help. Yogurt and soy are good sources of calcium, while beans are a great source of magnesium.
A few tips to banish leg cramps during the day include drinking plenty of water, stretching your legs and wearing a support hose. When you get a cramp, try straightening your leg, then gently flexing your foot and ankle toward your nose (without pointing your toes).