Even if you’re a great sleeper, it’s normal to toss and turn during pregnancy. Sometimes you just can’t get comfortable, especially in your first and third trimesters.

5 Essential Steps To Success

Here’s how to help get the sleep you crave:


For back and belly support

• Using pillows for support can mean the difference between a sleepless night and peaceful slumber.

• Tucking a pillow between your bent knees supports your lower back and may make the recommended side-sleeping position more comfortable.

• A pillow tucked behind your back can also help you maintain a side-lying position while you sleep.

You can experiment with regular pillows or check out pillows made specifically for use during pregnancy, sold online and in maternity stores. You’ll find body-length pillows, C-shaped and U-shaped pillows, and wedges that support your belly when you lie on your side or to prop yourself up to a semi-recline.

For heartburn

• If you suffer from heartburn, experiment with an extra pillow to raise your head while sleeping.

• Some moms-to-be find relief after raising the head of the bed – by sliding pillows under the head of the mattress.

For hip relief

• An egg-crate foam mattress pad placed on top of your mattress can also help you sleep more comfortably if your hips hurt when you lie on your side.

Food & Drink

What you eat – and when you eat it – can affect the quality of your sleep.

Warm milk

• Drinking a glass of warm milk before bedtime is a time-honored way to bring on sleep. Many experts believe the amino acid L-tryptophan (found in milk and other foods such as turkey and eggs) makes eyelids heavy.

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