Top ten tips for a good night’s sleep

It’s miserable not getting enough sleep and can be hard to console yourself that your sleeping problems in pregnancy are good practice for the arrival of your new baby.

For this reason, it is better that you do manage to get enough sleep, as your body needs rest and relaxation to stay fit and healthy. Here are gurgle’s hot tips for a good night’s sleep…

1. Exercise

A proven fix for insomnia. Exercising your body means you will sleep better at night as your body and your mind will be tired. It also helps you get fit for birth.

2. Sexercise!

Lovemaking is the perfect exercise and an orgasm before bedtime will send you on your way to sleep. Have a look at our article on pregnancy sex.

3. Avoid caffeine and alcohol

If you must drink coffee, make sure you don’t drink it in the afternoon or evening. Check out our guide to a healthy diet in pregnancy.

4. Relax

A warm bath, a good movie to watch or some light reading can help you to wind down. Ask your partner to rub your feet or back gently to help you. Look at our top tips for pregnancy for other great ideas.

5. Ventilate your bedroom

Make sure there’s adequate air in your bedroom at night. No north-easterly necessary: just the air conditioning or a fan. Stuffy, airless environments are bad news for good sleep and may give you a headache.

6. Relieve your bladder

Ensure you don’t have a full bladder before you go to sleep and if you suffer from a need to visit the bathroom often, limit your fluid intake from late afternoon.

7. Establish a bedtime

How much sleep do you actually need? Try to stay up a little later if you’re having problems dropping off to slumberland. It could rectify your problem.

8. Don’t go to bed hungry

Ensure you’ve eaten enough. You may need a light snack before bed, especially if you often wake feeling hungry. If you’re worried about your weight, take a look at our pregnancy weight gain calculator to help you work out what you should be gaining during the course of your pregnancy.

9. Drink herbal tea

People often recommend a cup of chamomile as a good way to relax before bed.

10. Get comfortable

Make sure that your bed is comfy enough for your needs. Now you’re pregnant and your body shape has changed, you may find you need a firmer or softer mattress and more or less pillows.

Why not chat to other moms about this, or other topics, by leaving a message on our chat forum. Alternately, if you want to meet other moms in your area with similar age babies, visit our people section to find out what’s happening in your area. If you have any unanswered sleep-themed questions, use our questions page to gain wisdom from other moms or our resident experts for all those pregnancy or baby-related niggles. Have a look at our kit section where we list our favorite baby gear.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.