Ella Bella Baby and Maternity Blog

10 Tips That Will Help You Get A Better Sleep During Pregnancy


Sometimes it can be difficult to fall asleep and stay sleeping in the later months of your pregnancy as a result of all the different physical, emotional and hormonal changes. Many expecting mothers find themselves tossing and turning in bed due to:


  • Your belly is expanding, making it hard to find a good sleeping position
  • You can retain water and experience painful swelling
  • Frequent urination disrupts your sleep pattern
  • Heartburn, or leg cramps are causing discomfort
  • Hormonal changes are causing your temperature to change
  • Anxiety over the baby's health, finances or the birth make it difficult to relax
  • Excitement, planning and longing for the baby make it hard to calm the mind


Help combat these issues by establishing a good bedtime routine and these tips to help you relax, ease into sleep more easily and stay sleeping longer during your pregnancy with these

10 Ways To Get A Better Sleep: 


  1. Invest in comfortable bedding and proper pillows to support your body. This will help prevent tossing and turning.
  2. Relax or meditate. Take time to read a book, take a bath, practice yoga, craft or cook. Do anything that will relax your mind before bed.
  3. Exercise. Find an exercise program that is safe for your pregnancy or head out for a walk in the evening. It will help you feel more tired when you hit the pillow.
  4. Drink lots of water early in the day. If you are well hydrated your body won't have to work as hard to rejuvenate during the night.
  5. Cut back on your fluids after 6pm, to limit the frequent bathroom trips.
  6. Avoid stressful activities before bed. This includes conversations about planning, finances or anything that will stir up your thoughts.
  7. Avoid sugary or caffeinated food or drinks before bed.
  8. Try to keep a regular night time routine. Shower, put on clean pjs, massage in your moisturizer, brush your teeth. Feeling clean and fresh will keep you more comfortable. Your wind down routine will help your body get ready for rest.
  9. Limit naps (if you can). That way you are more likely to fall asleep faster at night.
  10. Early in your pregnancy get comfortable falling asleep in your side. That way by the time the bump grows you will be used to falling asleep that way.


We know your "to do" list is growing everyday, but getting plenty of sleep is so important during pregnancy and after baby arrives so we hope you can develop some healthy habits early in your pregnancy that will alleviate any sleep issues from forming later in your pregnancy. <3


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