#Which side should i sleep on while pregnant how to#
Here’s how to sleep during pregnancy.įor expectant mothers, it can feel as though there’s conflicting advice out there. We’re here to help! Save the sleepless nights for when the baby is here. Between the bathroom trips and the heavy baby bump, getting a good night’s sleep can feel like a faraway dream. It won’t always do the trick, but it’s worth a try.Most expectant mothers try to get as much sleep as possible before the baby arrives!īut, the truth is, sleep is something that is often impossible to get enough of when pregnant. Shepherd recommends peeing right before you climb into bed. To try to avoid that annoying bathroom trip, Dr. Your poor bladder is dealing with a ton of pressure at this point, so you might feel like you have to pee all the freaking time, including in the middle of the night. Then, as a bonus, the baby gets heavier and starts to move down through your pelvis in the third trimester. All of this ends up in your bladder as more pee than you’re used to. We can’t wrap up this list without talking about your pee.ĭuring the first trimester of pregnancy, your blood volume increases, so your kidneys have to process extra fluid, the Mayo Clinic explains. Pee at the very last second before you get into bed. Ask your ob/gyn which stretches in particular they suggest.
Greves recommends making sure you’re well-hydrated ( dehydration can increase your risk of cramping) and stretching your calves before you go to bed. To help lower the odds you’ll wake up in agony, Dr. While it’s thought that pressure from your growing uterus may play a role here, “We don’t really know the exact cause of this in pregnancy,” Dr. There’s nothing like wildly painful leg cramps to jolt you awake in the middle of the night. “Exercise can be one of the best ways to relieve back pain during pregnancy because it strengthens muscles at the same time as increasing flexibility,” he says. Over time, this can also do your back a solid, Neel Anand, M.D., professor of orthopaedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles, tells SELF.
But getting even 10 minutes of aerobic exercise a day, like by walking or cycling, can wear you out enough to help improve the quality of your sleep, The National Sleep Foundation says. If you’re glaring at this suggestion through a haze of fatigue, we get it. You can do this by propping up that side of your bed, the Cleveland Clinic says, or simply by placing a mound of pillows under your shoulders.
Christopher Winter, M.D., of Charlottesville Neurology and Sleep Medicine and author of the book, The Sleep Solution: Why Your Sleep Is Broken and How to Fix It, tells SELF. “This uses gravity as an advantage and should help you sleep better if you struggle with heartburn,” board-certified sleep medicine researcher and neurologist W. If heartburn is the bane of your existence, you might find it helpful to keep the head of your bed higher than the foot of it. If you notice it happens when you at anything at all in a certain period before bed, see if you can switch up mealtimes so you’re less inclined to snack right before you go to sleep. If you notice you only get heartburn at night when you eat certain things, try to limit those to earlier in the day. Or perhaps eating anything beyond a certain time does it for you.Įither way, follow the cues your body is giving you. You may have noticed that certain items are more likely to trigger your heartburn, like spicy foods, citrus, chocolate, and fatty or fried foods, according to the Mayo Clinic.
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