Sleep Hygiene

It is very important to get into a routine of good sleep hygiene.
Regulate your sleep schedule. Go to bed and get up at the same time each day so your body gets into a regular routine.

Establish a regular, relaxing bedtime routine

Your body needs to be relaxed in order for you to fall asleep. Get into the habit of a soothing bedtime routine for the twenty or thirty minutes before you go to bed. Reading or taking a relaxing bath can really help your body wind down.

Create a sleep sanctuary in your bedroom

sleep hygiene

You may find that you feel warmer than usual during pregnancy, keeping your bedroom cooler may help you get a good night’s sleep. Try to block out as much light and noise as possible to avoid being woken from a light sleep.

More Sleep Hygiene Tips

Only use your bed for sleep and sex

Try to avoid watching TV or sorting through paperwork in bed. Only use your bed for sleep, sex, and perhaps light recreational reading.

Sleep on your left side

Train your body to sleep on your left side. Sleeping in this position aids the flow of blood and nutrients to your baby and helps your kidneys function properly.

You will also find this position more comfortable in the later stages of pregnancy.

If you just can't sleep...

Get up If you’ve been lying awake for more than 30 minutes, get up and go into another room. Try listening to music or reading for a little while. When you start to feel sleepy, go back to bed and try again.

Don't worry

Difficulty sleeping is really common during pregnancy. You may find it comforting to know that eventually your body will settle down and you will establish a sleep routine that works for you. This is the essence of good sleep hygiene.

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