Pregnancy often brings on a multitude of sleep disturbances, including nausea, heartburn, leg cramps, and snoring. These sometimes unavoidable problems may be aggravated by bad sleeping habits that you established before you were pregnant. Follow these guidelines to get a better night's sleep — in pregnancy and beyond.

Reviewed by the BabyCenter Medical Advisory Board
Last updated: November 2003

Pregnancy often brings on a multitude of sleep disturbances, including nausea, heartburn, leg cramps, and snoring. These sometimes unavoidable problems may be aggravated by bad sleeping habits that you established before you were pregnant. Follow these guidelines to get a better night's sleep — in pregnancy and beyond.

Watch what and when you eat and drink

Say no to smoking and alcohol Not only can nicotine and alcohol harm your baby, but both can make it difficult to get a good night's sleep.

Cut down on caffeine Cut down on caffeinated substances such as coffee, tea, soda, and chocolate (too much of which aren't safe, anyway), and avoid them entirely in the afternoon and evening.

Drink less in the late afternoon and evening While it's important to drink plenty of fluids when you're pregnant, drinking more in the morning and less in the late afternoon and evening will help you cut down on bathroom breaks during the night.

Avoid heavy meals and spicy foods before bedtime Spicy foods such as chili or acidic foods such as tomatoes in any form can cause heartburn and indigestion. So can eating a big meal too close to bedtime. Instead, eat lighter meals earlier — give yourself two to three hours to digest your food.

Snack before bedtime to ward off nausea If you're troubled by nausea (common during the first trimester), keep your stomach full by eating frequent bland snacks such as crackers, especially before bedtime.

Learn how to relax

Take naps A 30- to 60-minute snooze during the day will improve alertness, sharpen memory, and generally reduce the symptoms of fatigue. A study by the National Sleep Foundation found that more than half of pregnant women take at least one nap during the work week, while 60 percent take at least one weekend nap. Keep in mind, though, that napping too late in the day (or for too long) could disrupt a good night's sleep.

Don't work out late in the day Although exercise is great for your mental and physical health during pregnancy, make sure you work out early enough in the day to give your body time to unwind after a workout. You want to be done exercising at least three to four hours before you turn in for the night.

Practice relaxation techniques Learn about sleep-inducing techniques such as guided imagery, deep breathing, or progressive muscle relaxation.

Leave your worries at the bedroom door If you keep a "worry list" — of questions, concerns, or things to do — finish making your list at least an hour before bedtime, and don't start tackling it until morning. Keeping a notepad next to your bed can help relieve middle-of-the-night anxieties when you can't stop thinking about all the things you need to do the next day. But if writing down your thoughts makes them seem even more pressing, stick to an evening worry list.

Practice good sleep "hygiene"

Stick to a sleep schedule Try to regulate your sleep / wake schedule by going to bed and getting up at the same time every day.

Establish a regular, relaxing bedtime routine Develop a soothing bedtime routine for the 20 to 30 minutes before you go to bed, such as reading or taking a bath.

Make your bedroom a sleep sanctuary Since you may feel warmer than usual when you're pregnant, keep your room on the cool side. Block out light and noise, too — they can wake you from a light sleep.

Use your bed only for sleep and sex If you're in the habit of paying bills or watching TV in bed, stop. Reserve your bed for enjoyable activities, like sleep, sex, and maybe a little light reading.

Sleep on your left side If you aren't doing it already, train yourself to sleep on your left side. This position helps blood and nutrients flow to your baby and uterus and helps your kidneys eliminate waste and fluids. Plus, getting used to this position now will help you sleep better when your belly is bulging.

If you just can't sleep...

Get out of bed If you're still awake after 20 or 30 minutes, get up and go into another room. Listen to soothing music or read a magazine. When you feel drowsy, go back to bed.

Don't worry If you wake up at night, don't fret! Interrupted sleep during pregnancy is perfectly natural. Although sleeping through the night may seem impossible right now, eventually you'll establish a sleep routine that works for you.