Tips for a Good Sleep Routine While Preganant

Quit worrying: We know — easier said than done. But it’s important not to worry about sleep. Don’t think about fulfiling a required number of hours; just assess how you feel. Don’t lie awake worrying that you’re not sleeping enough for your baby. Let your body do its natural work. If you smoke, it’s time you quit! Smoking and pregnancy don’t go well together.

Exercise: A pregnancy aerobics workout, prenatal yoga, a walk, whatever it is you want to do — get up and move! Try to keep from exercising late in the day, because the increased adrenaline of an ‘exercise high’ can linger and make it harder for you to fall asleep.

Change your eating habits: Eat your meals, especially later ones, at a leisurely pace. Spend your dinnertime unwinding a bit. Avoid caffeine and alcohol with meals — both are detrimental to the sleep cycle. If frequent trips to the bathroom keep you up at night, limit your fluid intake late in the day.

Establish an evening routine: Engage in some light reading. Listen to some quiet music, or take a warm (not hot) bath. Do some gentle stretching. Have a light bedtime snack such as whole grain crackers, milk, and cheese. But whatever you do, make it into a nightly routine — and stick to it.

Make your bedroom a sleep sanctuary: If you’re having bouts of insomnia, this may not be the best time to set up the home office in the bedroom. Check out your equipment — your pillows should be supportive, the mattress not too soft or firm. If you’ve always slept on your back or stomach, you may need to make some adjustments during pregnancy.