2. Establish a Bedtime Routine
Once your baby is born, all sense of routine will likely go out the window. In the meantime, it’s helpful to have one for yourself.
“Make sure you engage in a good bedtime routine prior to going to sleep, to wind down your mind and body,” Dr. Morse says. You can try light stretching, listening to music, meditation, gentle yoga or a calming workout.
The key is to find a bedtime routine that’s enjoyable — not something you feel you “should” do. Anything that makes you step away from your phone, the to-do list or any other obligations will do.
A bath, warm shower and/or a cup of herbal tea are also safe to incorporate in your pregnancy wind-down routine, Dr. Shirazian says. Just make sure you’re not drinking the tea too close to bedtime to reduce the need to pee at night — and make sure to drink caffeine-free varieties.
3. Turn Your Thermostat Down at Night
Sweating in your sleep when pregnant is not fun — you wake up damp, uncomfortable and even cold. Many times, this is due to the hormonal changes happening in your body, per the Mayo Clinic.
However, it’s still good to check your thermostat: It may be set too warm.
“We frequently recommend that a bedroom temperature be between 60 and 68 degrees Fahrenheit,” Dr. Morse says. This helps you transition into sleep faster and helps prevent nighttime sweats.
4. Incorporate Movement Into Your Day
What you do — and how you move — during the day influences how you’ll sleep later.
Indeed, there’s evidence that moderate physical activity generally improves sleep quality across all ages, according to a July 2019 systematic review in the European Journal of Physiotherapy.
This is no different for people who are pregnant, but it does come with a perk. “There’s data to show exercise increases oxygen delivery to the fetus, which can help with development,” Dr. Shirazian says.
Warning
Talk to your doctor about what exercise is safe for you. They can provide tips on duration, intensity and exercises that may help improve pain and reduce labor time. “Swimming and prenatal yoga are great options for folks who are pregnant,” Dr. Shirazian adds.
5. Be Mindful of Your Bedtime Snack
Try to avoid eating about three to four hours before bedtime to allow your body time to digest before you hit the sheets. But if you do get hungry at night, a bag of hot chips or bowl of spicy ramen might not be the best to dig into.
High-fat, spicy foods can increase the risk of reflux or heartburn when you lay down at night, Dr. Morse says. “Your growing uterus in combination with hormonal changes can make it more likely you’ll experience these symptoms,” she adds.
Pay attention to the foods that trigger your reflux symptoms, use multiple pillows to elevate your head and avoid laying on your back right after eating to prevent reflux, per the American College of Obstetricians and Gynecologists.
6. Use a White Noise Machine
White noise is popular for helping baby sleep, but it can help you sleep, too.
It’s been said that a quiet room is the optimal environment to sleep in, but “if you have a hard time shutting off your brain, playing some white noise or soothing sounds could be helpful,” Dr. Morse says.
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