Are you experiencing the joy of pregnancy? That's wonderful news, but you may find yourself having sleep troubles. This is quite common for expecting mothers, but you are not relegated to poor sleep before your baby arrives and undoes your sleep long-term. Here are a few tips to help you get better sleep while pregnant. 

Develop a Bedtime Routine

Creating your bedtime routine is effective whether you're pregnant or not. Sleep hygiene are behaviors that you do to prepare yourself for bed. If you can do the same thing over and over, then your brain knows when to shut down and get ready for bed.

Try your hardest to develop a routine and stick to it night after night. Reading a book or journaling are good ways to wind down. Get into bed around the same time every night whether it's a weekend or work night.  

Limit Caffeine Intake 

Caffeine is a stimulating molecule included in coffees, sodas, and energy drinks. Drinking these drinks too late can interrupt your efforts of sleep because your brain is stimulated and alert. You should reduce your intake throughout the day and have a cut off time several hours before you attempt to go to bed. Try drinking decaffeinated teas or water before going to bed. 

Practice New Relaxation Techniques

Stress and anxiety are major feelings during pregnancy. New moms can be stressed over delivery, and adjusting to life as a new mom. Seasons moms may have other stresses and anxieties that are affecting their ability to sleep. Finding new relaxation techniques, like yoga or meditation, can help you relax before bed. Try out different methods to reduce your stress levels before bed.  

Get plenty of Fluids

Drink plenty of water throughout the day, especially as you enter your later trimesters. Many women find issues with muscle cramps and congestion which can lead to sleep disruptions. Drink extra water to help adjust for the extra water needed to take care of your fetus. However, try not to drink too much water so you don't find yourself getting up in the middle of the night to urinate. 

Get Comfortable

The larger the fetus gets, the more difficult it may be to find ways to get comfortable. Getting a new mattress is an expensive option, but it may be the best way to get a surface that adjusts to the constantly changing contours of your body. If getting a new mattress is not an option, a memory foam mattress topper may also provide some comfort. Pregnancy pillows and changing sleep positions may also help you get more comfortable. 

The environment is also important. Sleeping with a humidifier may help to relieve any congestion that you may experience. The room temperatures is important too. Sleeping in a cold, dark room is the best way to ensure great sleep. Turning off the television and using sound machines will work too. 

Diet and Exercise

Staying active during the day can help to induce a good night of sleep. It is tempting to take several naps during the day. But exercising and essentially tiring yourself out during the day can help you sleep during the night. 

Eating a healthy diet is important to. Avoid foods that upset your stomach and eat earlier enough that you have time to fully digest your food before you lay down for bed. However, you don't want to go to bed early, so make sure to eat a snack if you're feeling hungry. High protein foods can keep your blood sugar level, as a spike from a candy bar or sweet can disrupt your sleep. A warm glass of milk or chamomile tea can help as well. 

If you're still having trouble getting to bed, click on the link below to schedule a sleep consultation now. 

[Sources]: 

https://www.healthline.com/health/pregnancy/early-insomnia#causes-during-pregnancy

https://health.clevelandclinic.org/8-best-ways-to-improve-sleep-during-your-pregnancy/