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Sleep Tight

Avoid feeling groggy by getting some longer stretches of sleep with these tips.


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Pregnant woman groggy from lack of sleepUpdated November 2013

The nighttime disturbances that come with pregnancy can leave you feeling groggy the next day. Here’s a problem-solving guide to help you get some longer stretches of sleep.

Problem: 


Back, hip, and leg pain caused by carrying extra weight.

Solutions: 

  • Pillows galore! Try a U-shaped body pillow made just for pregnant women, or just place any pillows behind your back, under your belly, and between your knees. 
  • Use a heating pad set on low for lower back pain, but never fall asleep on one. 
  • Sleep on your left side to help improve blood flow to your heart.
The sleep interruptions of pregnancy are a good way to prepare you for caring for a newborn in the middle of the night.

Problem: 

Frequent bathroom runs.

Solutions: 

  • Limit your caffeine intake.
  • Stop drinking liquids a couple of hours before you go to bed.
  • Make sure you go to the bathroom before bed. (There’s not too much else you can do since your baby has taken up residence on top of your bladder.)

​Problem: 

Leg cramps 

Solutions:

  • Straighten your leg; point toes to your shin.
  • Massage the spot until the cramp subsides. 
  • Eat more bananas and ask your doctor about taking calcium tablets.

Problem: 

Insomnia

Solutions: 

  • Take a warm bath and do some relaxation exercises.
  • Turn on white noise from something like a fan. 
  • If your baby is squirming and kicking, try rocking back and forth in bed or rubbing your belly to get him to sleep. 
  • Speak to your doctor about taking Ambien or Tylenol P.M. 

Problem: 

Heartburn

Solutions:

  • Keep some Tums on your night table or under your pillow. 
  • Sleep propped up on pillows.
  • If heartburn is bad, ask your doctor if you can use something like Zantac.
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