Sometimes pregnancy can make sleeping a bit more of a challenge. Here are some tips to try to help you get a good night’s sleep:

  • Set a fixed bedtime and wake time.
  • Avoid napping during the day.
  • Avoid caffeine 4-6 hours before bedtime–some people may need even longer.
  • Avoid heavy, spicy, and/or sugary foods for 4-6 hours before bedtime.
  • Exercise regularly but not right before bed.
  • Avoid watching television¬†for at least 30 minutes to 2 hours before bed. Don’t keep a TV in your room.
  • Lower the lights in your home 2-3 hours before bed.
  • Set the thermostat at a comfortable temperature.
  • Block out distracting noise as much as possible.
  • Associate your bed with sleep. Use the bed for sleep and sex only.
  • Practice relaxation techniques before bed.
  • Establish a pre-sleep ritual.
  • Use comfortable bedding and get into your favorite sleep position. Try a pillow between your knees for better hip alignment and to reduce the stress on your lower back.
  • Hide the clock and avoid counting the hours until you have to wake up.
  • Try to reduce your stress level and clear your mind before laying down.

 

http://umm.edu/programs/sleep/patients/sleep-hygiene

Here is a fun interactive tool to help optimize your sleep environment:

http://sleepfoundation.org/bedroom/