How to Sleep While Pregnant

Get a Routine

• If you don't already have a bedtime routine, it's time to get one. As your pregnancy progresses, getting to sleep -- and staying asleep -- can become more of a challenge. A routine eases you into the night and signals your brain that it's time to go to sleep. A routine might include a set bedtime, a warm bath to help you wind down and a relaxing activity before bed, such as reading a book. If hunger pangs wake you in the middle of the night, make a light snack part of your nighttime routine.

Think Before You Drink

• Drink more in the daytime to keep hydrated, but begin to taper off at night. According to the National Sleep Foundation, pregnant women need to urinate more frequently due to hormonal changes and because the growing uterus compresses the bladder. To avoid waking up to make bathroom trips at night, decrease your fluid intake in the evenings. In addition, lay off the caffeinated beverages altogether. You've probably already cut back on the hard caffeine, like coffee and energy drinks, but even small doses of caffeine in tea, soft drinks, and chocolate can interfere with your ability to relax and fall asleep.

Assume the Position

• Get used to sleeping on your side, recommends the American Pregnancy Association. As your belly grows, sleeping on your back or stomach gets more difficult, so it pays to get used to sleeping on your side early in the pregnancy. Preferably, sleep on your left side. Sleeping on your left side takes the pressure off the vena cava, a vein that transports blood and nutrients throughout your body and brings them to your uterus. Sleeping on your left also takes pressure off your bladder, which may save you a few trips to the bathroom. Sleeping on your right side or rolling over onto your back won't harm you or your baby, though, so if laying on your left side isn't comfortable, don't be afraid to move around.

Seek Support

• Help yourself get comfortable with support for your changing body. A body pillow tucked under your belly can alleviate some of the weight of that growing baby. A foam wedge behind you can help take some of the pressure off your back. Some women like to place a pillow between their knees to keep the upper leg supported so the hip and spine stay aligned. This also takes pressure off the back.

Relax Your Mind

• According to WebMD, women who are pregnant dream more vividly and more frequently. This may also include nightmares. Considering the major changes your body is going through and all the hopes and fears that play out in your mind, there's no surprise that your subconscious would work overtime while you sleep. When you lay down in bed, be mindful of the moment. Listen to soft music or a sleep sound machine and focus on your breathing. Practicing mindfulness teaches you to live in the moment so you can relax, setting aside all your excitement and concerns long enough so you can get a good night's rest.