A better night's sleep for expectant mothers - Pregnancy - medical guidelines

Pregnant women frequently suffer months of discomfort as they shift about in an attempt to find a comfortable sleeping position. Add in other disturbances such as nausea, heartburn, leg cramps, frequent visits to the bathroom, or even snoring, and a woman can be headed for a restless nine months. According to the National Sleep Foundation, 78% of women reported more disturbed sleep during pregnancy than at other times.

"Each trimester brings a new set of sleep obstacles, mostly due to hormonal fluctuations and physical discomfort," explains Joan Shaver, dean of the College of Nursing, University of Illinois at Chicago. "An expectant mother may need to make changes in her sleeping routine to accommodate her changing body. Even using a different type of bed may help."

Tips for a better night's sleep during pregnancy include:

Learn to sleep on your left side. It maximizes the flow of nutrients to the placenta; reduces the chances of low blood pressure, impaired breathing, indigestion, and hemorrhoids; helps the kidneys work better; and cuts down on swelling of the ankles, feet, and hands.

Choose pillows that support the entire body. Later in pregnancy, due to additional weight, lying down can cause uncomfortable pressure-point pain, especially in the hips and shoulders. Try propping a pillow up against the back while sleeping on the left side, or place a pillow between the legs to get more comfortable.

Select a mattress that provides support and optimizes comfort. By sleeping on a mattress that can be adjusted for comfort and firmness, an expectant mother can select the support needed for her changing physique, thus alleviating some of the pressure-point pain she is experiencing.

Make preparations for a good night's sleep. Eat only bland foods before bedtime. Decrease fluid intake right before bedtime to reduce the number of trips to the bathroom during the night. Do not exercise before going to bed; allow two to three hours between exercising and going to sleep.

Take short naps during the day. Pregnant women often feel more tired as their bodies change and the baby grows. "A 30 to 60 minute nap can improve alertness, sharpen memory, and reduce symptoms of fatigue," Shaver suggests.

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