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How to Sleep Comfortably during Pregnancy

The later stages of pregnancy bring an array of discomforts that can disturb sleep. Gain a more restful sleep with these tips.


  • Step 1: Avoid leg cramps Avoid leg cramps with proper hydration. Stretch your calf muscles during the day and wiggle your feet to move leg muscles.
  • Step 2: Empty bladder Limit your liquid intake in the evening to one warm, non-caffeinated drink. Empty your bladder before going to bed.
  • Step 3: Take a bath Take a warm bath or shower before going to bed to set a restful mood.
  • Step 4: Use pillow Use a body pillow to provide additional support to your midsection and alleviate pressure. Put a regular pillow between your knees for additional comfort.
  • TIP: Body pillows range from generic long pillows to specially designed maternity pillows.
  • Step 5: Treat heartburn Treat heartburn with medication or by sleeping in a more upright position. Check with a doctor before taking any medication.
  • TIP: Most doctors recommend that pregnant women lie on their left side for optimal blood flow throughout the body and uterus.
  • Step 6: Run humidifier Run a humidifier or open a window to alleviate swollen sinus passages.
  • Step 7: Wear an eye pillow Wear an eye pillow to block out light.
  • FACT: Did you know? Women typically gain three to four pounds in increased blood volume during pregnancy.

You Will Need

  • A long body pillow
  • A humidifier
  • An eye pillow
  • Heartburn medication (optional) (optional)

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