Updated 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.