What Positions Should You Avoid?

Sleeping on your back: This can cause problems with backaches, breathing, digestive system, hemorrhoids, low blood pressure and decrease in circulation to your heart and your baby. This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava).

Sleeping on your stomach: When you are farther along in your pregnancy, your abdomen undergoes physical changes and makes it more difficult for you to lay on your stomach.

Tips for Sleeping Success

Although they might seem appealing when you're feeling desperate to get some ZZZs, remember that over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women. Instead, the following pointers may safely improve your chances of getting a good night's sleep:

Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.

Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed at night. (But make sure that you also get plenty of nutrients and liquids throughout the day.) Some women find it helpful to eat more at breakfast and lunch and then have a smaller dinner. If nausea is keeping you up, you may want to eat a few crackers before you go to bed.

Get into a routine of going to bed and waking up at the same time each day.

Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like soaking in a warm bath for 15 minutes or having a warm, caffeine-free drink, such as milk with honey or a cup of herbal tea.

If a leg cramp awakens you, it may help to press your feet hard against the wall or to stand on the leg. Also, make sure that you're getting enough calcium in your diet, which can help reduce leg cramps.

Take a class in yoga or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)

If fear and anxiety are keeping you awake, consider enrolling in a childbirth or parenting class. More knowledge and the company of other pregnant women may help to ease the fears that are keeping you awake at night.