Answer: Tips to sleep better during pregnancy.
Eat little and often
A big meal just before bed may make you more prone to heartburn and indigestion. This can be especially problematic at night, because lying down makes it easier for your stomach acid to find its way up into your throat. To minimise this, have smaller meals, and avoid rich, fatty and spicy foods. You could also raise the head of your mattress a few inches, to help keep stomach acids where they should be.
Switch to sleeping on your side
Sleeping on your side may be more comfortable for you than on your back or front as your bumpgrows bigger. It’s also best for your growing baby, as it helps the flow of blood and nutrients to the placenta.
After 16 weeks of pregnancy, sleeping on your back isn't such a good idea, because your baby is pressing on your blood vessels. This can make you feel faint.
To get comfy on your side, try supporting your bump with pillows and adding an extra pillow between your legs. This keeps the pressure off the muscles around your hips and pelvis.
If you wake up in the night and find yourself lying on your back or front, just turn over to your side again to go back to sleep. You could try using pillows to help keep you on your side and to stop you rolling over.
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Get into a routine
Try to go to bed and get up at the same time every day. Although the occasional lie-in may be tempting, especially after a disturbed night, it can disrupt your body clock and make it harder to drift off at night. Sticking to a schedule should help your body to naturally feel more tired at bedtime.
Wind down at the end of the day
Take some time to relax as bedtime approaches. Avoid vigorous activity for about four hours before bed, to give your body a chance to wind down. As bedtime approaches, have a bath, a warm milky drink, or read a book - whatever helps you to relax at night. Doing the same things at the same time each night may help to train your body to recognise when it's time for sleep.
If you find yourself worrying at night about your pregnancy or impending motherhood, jot down the anxieties that are keeping you awake. Discuss them with your partner, a friend, or your midwife. You may find this keeps your fears in perspective, or helps you to find practical solutions for things that have been preying on your mind.
Make your bedroom a sleep sanctuary
If you're in the habit of reading, watching TV or using your phone in bed, try to stop if you can. Sleep experts recommend keeping your bedroom just for sleep and sex.
If you wake in the night and can't get back to sleep, don't lie there tossing and turning. Get up, go into another room and do something relaxing like reading or listening to soothing music until you're sleepy enough to give it another go.