Sleeping becomes increasingly difficult in pregnancy, as your belly grows and your bladder gets squished to oblivion. As the weeks and months pass you might notice what used to be 8 hours of peaceful sleep each night is slowly dwindling to 6 hours or even 5. While this could be nature’s way of preparing your for less sleep with a newborn, getting enough night sleep is still to your benefit. Sleep doesn’t have to be a thing of the past! Here are a few tips to help you get the best sleep during pregnancy…

Cut Back on Fluids

Hydration is super important in pregnancy. Your hydration level directly impacts the amount of amniotic fluid you have, which is crucial to keep baby thriving. So, when we say cut back on fluids, we don’t mean that you shouldn’t stay hydrated, simply to focus on getting most of your hydration in at the beginning half of your day. Reducing your fluid intake in the few hours before bed can help keep your bladder empty through the night, significantly cutting back on those nightly trips to the bathroom.

Get a Noise Machine

In fact, get multiple! Ambient or white noise has been shown to block out distracting sounds. It can also soothe the mind making it much easier to fall asleep and stay asleep through the night. It may take a few nights to get used to it, but once you do you’ll be so glad! A sound machine is also great to have on hand when your baby arrives. This is our favorite noise machine and the one we recommend to all our clients.

Wear Loose Clothing

I don’t know about you, but I can’t sleep if I feel restricted. Investing in loose night clothes gives you freedom to move and enhances your comfort. Nightgowns tend to be a favorite for most, but I love me some sleep shorts and a tank top.

Two Words: Body Pillow

Not only does it help you feel more comfortable when you sleep, having adequate support for your knees, hips, and belly can help optimize your baby’s position, especially as you get closer to birth. It’s recommended that you find a pillow that can support your belly, keep your knees and hips aligned and provide support for your back as well. Pregnancy body pillows that wrap around can be cumbersome, but usually provide the best overall support. This is one of our favorites because it has a detachable piece making it easier to customize your comfort.

Wind Down

It can be tough to quiet your mind and body at the end of the day, but doing so on a regular basis can drastically improve your sleep. Turn down the lights, the noise, and stop scrolling through your phone at least at hour before bed. Implementing relaxing activities like bedtime yoga, reading (if you’re using a tablet, use a blue light filter!), mediation or breathing exercises or a long bubble bath, can help prime your body and mind for peaceful sleep.

Implementing a regular nighttime routine that prioritizes rest will help you feel more energetic throughout the day, can improve your immune system, and also set great structure around sleep once your baby comes.