How to Get a Better Night's Sleep While Pregnant

You knew sleepless nights were part of the new-mom deal, but you may not have anticipated they would begin before your baby was born. Between contending with a growing belly, stress about getting everything done in time, and all those bathroom runs, it's miraculous that expectant women manage to catch any shut-eye. Another sleep saboteur: fluctuating pregnancy hormones, which interfere with your natural nighttime rhythm. Fortunately, you don't need to slog through the months ahead in a state of exhaustion. Check out these solutions for whatever's keeping you up at night.

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That burgeoning bump can make it tough to find a comfortable sleep position, especially as you near labor day.

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"Get in the habit early on of trying different sleep positions," says Shelby Freedman Harris, Psy.D., director of the Behavioral Sleep Medicine Program at Montefiore Medical Center's Sleep-Wake Disorders Center, in Bronx, New York. If you can, it's best to snooze on your left side; this increases the amount of blood and nutrients making their way to your baby. If you wake and find you've reverted to your favored position, roll back over. Doctors say you should avoid sleeping on your back by the time you reach your third trimester (when you sleep this way, the weight of your baby can compress the vena cava -- the vein that transports blood to your heart). Mastering these changes takes some trial and error, but an extra pillow can also work wonders. While on your side, tuck one between your knees: It will align your legs and spine, potentially easing pressure on the sciatic nerve, which often troubles moms-to-be. Or consider spooning a full-size body pillow to support your abdomen and reduce strain on your muscles.

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Growing a person inside you can cramp the parts you've already got in there. The larger your baby becomes, the less room you have for your bladder (think middle-of-the-night trips to the loo) and lungs (hello, shortness of breath).

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"You do want to stay hydrated, but avoid liquids about three hours before bedtime to cut back on your need to go to the bathroom," advises Carol Ash, D.O., an internist at Meridian Health in Red Bank, New Jersey. Also limit diuretics like tea and watermelon after dinner. If you still end up needing to pee, use a night-light. Exposure to bright light can make it difficult to get back to dreamland, according to the National Sleep Foundation. If your breathing feels restricted while you're lying down, you can alleviate pressure on your lungs by propping yourself up into a semi-sitting position with pillows.

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In the first trimester, many moms-to-be experience queasiness. This generally will subside by the second trimester, but then acid reflux (and the resulting feeling of heartburn) often kicks in. What's behind this symptom? Your growing baby presses against your stomach, which can force some acid up into your throat. In addition, surging hormones loosen the muscles between your stomach and your esophagus, making it easier for acid to leak through.

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If you're battling nausea, stash plain crackers on your nightstand and nibble when the queasies hit. To sidestep heartburn, try to have dinner about four hours before bedtime to give the food a chance to work its way through your digestive system, says Regan Jones, a registered dietitian in Augusta, Georgia. If spicy foods tend to give you heartburn, pass on those. Because lying down aggravates reflux, consider using a pillow wedge, says Michael Abrahams, M.D., an ob-gyn at Patients Medical, in New York City. "Tuck it under your shoulders at a 45-degree angle, which raises the upper body and can offer some relief." If heartburn still wakes you in the night, sit up for a few minutes to give gravity a chance to correct the problem.

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"Expectant moms have a lot on their mind," Dr. Ash says. "A big change is coming, and worries about how you'll handle it can keep you up at night."

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The more to-dos you've taken care of, the more in control and calm you'll be. Write down every task, delegate what you can, then tackle one or two items a day. Once the nursery is stocked, meals are in the freezer, and the hospital route is mapped, you'll begin to relax. "Just taking action will help you mellow out," says Tammy Gold, a therapist and parenting coach at Gold Coaching, in Short Hills, New Jersey.

Furthermore, give yourself 45 minutes to decompress before you lie down, Dr. Harris says. As bedtime nears, dim the lights, soak in a bath, or have your partner give you a foot massage; your body will ease into its sleep cycle, increasing the odds that you'll fall asleep faster. Prenatal yoga can also help. According to a recent study from San Jose State University, in California, women who took up yoga in their second trimester woke up less often and got better-quality sleep.

Yes, all this might seem like a lot of effort, but you don't want to be anxiously staring at the ceiling at midnight -- there will be plenty of time for that when your baby becomes a teenager and you're waiting for her to come home.

Originally published in the December 2011 issue of Parents magazine.

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