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Sleep Tips
Sleep Tips

How to Sleep Better When You're Pregnant


For many expectant parents, a full night of quality sleep is only a distant memory. Although it's common, sleep deprivation during pregnancy can take its toll on a new mother's health even before she has the baby.

To make sure you are getting the rest you and your baby need, here are some pointers for how to sleep better when you're pregnant:

Sleep Tips For Pregnancy

1. Make sleep a priority during your pregnancy.

Dr. Shalini Paruthi, director of the Pediatric Sleep and Research Center at Saint Louis University, said it's important for pregnant women to develop a sleep routine that includes a regular bedtime. "There are some people who actually benefit from setting an alarm to remind them in the evening that it's time to put everything away and wind down for the next 30 to 60 minutes, then go to bed," Paruthi said.

2. Create a soothing sleep environment.

Make sure your room is dark, quiet, cool and comfortable. This will help expectant mothers get better quality sleep, which in turn, will help them stay fit for their upcoming labor and delivery.

3. Monitor your fluid intake throughout the day.

Beginning in the first trimester and continuing throughout the pregnancy, the need to urinate more frequently can result in nighttime trips to the bathroom. To alleviate this problem, drink plenty of fluids during the day, but cut back in the evening, so bathroom visits don't interrupt your sleep.

4. Seek help for sleep disorders that arise during your pregnancy.

It's possible that weight gain during the third trimester of pregnancy can cause medical sleep disorders such as sleep apnea. "Sleep disorders can affect pregnant women just as much as if they were not pregnant," said Dr. Paruthi. She recommends that a pregnant woman discuss sleep problems with her doctor and seek treatment both during and after the pregnancy for any sleep disorders.

5. Use pillows to ease discomfort.

Frequent heartburn, back aches, or leg cramps can disrupt sleep for an expectant mother. Avoid spicy foods and keep your head elevated on pillows for heartburn relief. Using extra pillows to support your back, legs and tummy will help reduce aches and keep you more comfortable during the night.

Don't forget, early pregnancy is a good time to evaluate your mattress. If it's almost eight years old, sags or feels lumpy, or simply isn't comfortable, it's a good time to replace it. Mattress Firm employees are happy to help you find the right mattress for you and your baby, so you can get the quality sleep you'll need during the latter part of your pregnancy. To find the best mattress for your sleep needs, check out our selection online at or shop in store at a Mattress Firm location near you.

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