Is there anything more futile than lying awake at 3 a.m. worrying about the fact that you’re not asleep? Yes, there is: It’s lying awake at 3 a.m. worrying about the fact that you’re not asleep while pregnant. Unfortunately, most women are likely doing just that, considering 78 percent report more sleep disturbances while pregnant — especially during the first and third trimesters — according to the National Sleep Foundation.
Because the last thing we want to do is stress you out about one of the world’s most peaceful activities, we pared down the all the get-eight-hours advice into four straightforward tips for when you’re sleeping for two.
Don’t drink too many liquids before bedtime
While you should definitely drink plenty of water to stay hydrated, it’s good idea to slow down, or stop altogether, a few hours before bedtime. You’ll be less likely to wake up in the middle of the night for a bathroom break when, let’s face it, you’re probably already making more bathroom stops with a growing human pressing on your bladder.
Create a wind-down ritual
About an hour or two before bed, let your brain know it’s time to pack up for the day with a few wind-down signals. It can be anything that relaxes you, though beware of screens, which can be more stimulating than relaxing. Instead try reading a book or taking a warm bath. Better yet, do both.
Get 150 minutes of moderate exercise per week
We all know exercise has tons of health benefits, but the immediate effect it can have on your sleep is one of the less advertised ones. The CDC recommends 150 minutes of moderate exercise each week if you’re pregnant, though it’s always a good idea to run that by your doctor first. The workout doesn’t have to be anything major. Try walking around the block or tackling some light chores around the house.
Supplement a healthy diet with a prenatal multivitamin
Eating for two may be a myth, but you do need to consume plenty of nutrient-rich foods while pregnant. One way to make sure you’re getting all the right vitamins and minerals is by taking a prenatal multivitamin. Look for one that has folic acid, calcium, iron, magnesium, vitamin E, vitamin B12, vitamin D3 and 200 mg of DHA — an omega-3 fatty acid that supports fetal brain and eye development.
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
This post is sponsored by Nature Made Prenatals.