Prenatal care consists of three interrelated, but equally important, focus points: care for your self, care and support from friends and family members, and regular visits to a midwife or physician. Below are Sleep Smart Strategies that you should include in your self care throughout your pregnancy, either on your own or with the help of sleep specialist.

Sleep on your left side. During the third trimester, try sleep on your left side, to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back for long period, since the increased pressure on your back and intestines can cause discomfort and make it difficult to sleep. You can place a pillow between your knees to help your sleep more comfortably on your side.

Take naps. Naps may be beneficial. Research suggests that a planned thirty to sixty minute nap during the day can improve alertness and memory and can reduce symptoms of daytime sleepiness. It is noteworthy that in the National Sleep Foundation’s Women and Sleep Poll 1998, just over 50 percent of pregnant women reported taking at least one weekday nap and 60 percent reported taking at least one weekend nap. However, that taking naps may not be advisable for people who experience insomnia.

Eat nutritious foods. Unquestionably, it is crucial to eat and drink well when you are pregnant. What you eat and drink can affect the quality of you are pregnant. What you eat and drink can affect the quality of your sleep, particularly during pregnancy. Drink lots of fluids during the day, especially water. However, try to decrease your intake of fluids before bedtime so that you do not exacerbate your need to use the bathroom during the night. To prevent heartburn, avoid eating large amounts of spicy, acidic, or fried foods. You will find that it is also beneficial to eat several light meals throughout the day rather than a large meal close to bedtime. Foods high in protein and iron recommended. Also if you experience nausea while you’re trying to sleep, try frequent bland snacks throughout the day.

Exercise regularly. Regular activity will help you stay healthy improve your circulation, and reduce leg cramps. It will help you sleep better. However, finish your vigorous exercise activities within three to four hours of bedtime. Working out too close to your bedtime may make it more difficult to fall asleep.

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