Physical discomfort and anxiety can produce occasional restlessness or even full-blown insomnia. So, what can you do to get more shut-eye during pregnancy? Here are some tips to help you get a more restful night’s sleep when you’re pregnant. If you work outside your home, you may have to get a little more creative, but it can be done. For instance, if you commute to and from work, try napping while someone else transports you, whether that’s in a carpool, taxi, Uber, or on the train. Likewise, if you drive yourself to work, you have the freedom to find a napping spot during your lunch hour or afternoon break. Or, perhaps you can work with your boss to develop a flexible schedule that allows you to nap in the early afternoon and then return to work for the final few hours. Sleep is essential to good health—especially during a multiple pregnancy. Remember, though, afternoon naps should not last more than 30 minutes. Anything longer and it will interfere with your nighttime sleep. Body pillows are definitely a worthwhile investment, but they’re not right for everyone. You can improvise by using a combination of regular bed pillows. You may find that these offer a little more flexibility you get further along in your pregnancy. For used recliners, make sure there are no issues like broken springs or uncomfortable cushions that will prevent you from sleeping. Also, be sure that you can get in and out of it. That may sound silly, but as you progress in your pregnancy, it will get harder to get up and down. Also, try to cut back on spicy or salty foods and completely avoid caffeine. Warm milk is soothing and gives you an added boost of calcium, so giving that a try is not a bad idea. Do your best to diffuse the room’s lighting and reduce noise. Consider adding cozy linens and keeping the room at a cool, comfortable temperature. You also should keep televisions, computers, and cell phones out of the bedroom. Not only will the blue light from these devices impede sleep, but they also keep you on alert and do not promote quality, restful sleep. If you’re still experiencing issues relaxing, ask your partner for help. A massage, gentle hair brushing, or a foot rub may do the trick. Also, discuss the exact reasons for your sleeplessness. Is it physical discomfort like heartburn or leg cramps? Is it anxiety? Pinpointing the cause will help your doctor find the most effective solution.
