If your sleep disturbances are severe, do not hesitate to ask your doctor to help you find solutions that will work for you. One or more of the following might help you get the sleep you need during pregnancy:
- Pillows — Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow.
- Nutrition — Drinking a glass of warm milk might help bring on sleep. Foods high in carbohydrates, such as bread or crackers, can promote sleep. A snack high in protein can keep blood sugar levels up, and could help prevent bad dreams, headaches and hot flashes.
- Relaxation techniques — Relaxation techniques can help calm your mind and relax your muscles. These techniques include stretching and yoga, massage and deep breathing.
- Exercise — Regular exercise during pregnancy promotes your physical and mental health. Exercise also can aid in helping you sleep more deeply. Vigorous exercise within four hours of bedtime should be avoided.
- Prescription and over-the-counter medicines — Ideally, all the medicines should be avoided during pregnancy. Some medicines can hurt the developing baby. You should never take any medicines — including over-the-counter drugs — without first talking to your doctor.