Getting a Good Night’s Sleep During Pregnancy

(This article was first printed in the Special Health Report from Harvard Medical School "Improving Sleep: A Guide to a Good Night's Rest." For more information or to order, please go to http://health.harvard.edu/IS.)

According to a National Sleep Foundation poll, nearly 8 of 10 women reported more disturbed sleep during pregnancy. Here are some tips to help you get a better night’s sleep while expecting:

• Avoid spicy, fried, or acidic foods (like tomato products), which contribute to heartburn
• If you have heartburn, elevate your pillow or raise the head of your bed by placing blocks under the bedposts.
• Prevent nausea by eating frequent snacks during the day.
• If you feel drowsy, take a midday nap.
• Exercise regularly, which will help reduce leg cramps and improve sleep.
• Cut down on fluids before bedtime to reduce nighttime trips to the bathroom.
• Use pillows or special pregnancy cushions to support your abdomen.