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Sleep Tight

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

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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