Tips for how to sleep well during pregnancy

Some women struggle to sleep well during portions of their pregnancy. Whether it has to do with finding a comfortable position, using the bathroom more, or leg cramps (oh, the glory of being pregnant!), here are a few quick and practical tips to help you sleep well:

• Consider using a magnesium lotion or supplement: Magnesium supports proper muscle function and getting appropriate amounts of it can help avoid the muscle cramps some pregnant women experience at night. Under the guidance of your care provider, consider adding a magnesium lotion to your bedtime routine (magnesium absorbs into the skin easily), or a magnesium supplement, such as Natural Vitality’s Calm.

• Do your pelvic rocks before you go to bed: Pelvic rocking has been shown to improve digestion (no thank you, acid reflux and heartburn) and ease hip and lower back pain. Doing this exercise before bed can help increase your comfort as you get ready to tuck in at night, helping you sleep more soundly.

• Practice relaxation at bedtime: practicing relaxing your mind and muscles is vital to labor preparation, but it can also help you sleep well! While bedtime shouldn’t be the only time you practice (you want to practice at different points in the day when your body isn’t already starting to wind down), it’s still a great way to mentally and physically unwind.

• Make sure you’re eating whole foods and taking good prenatal vitamins regularly: having the vitamins and minerals your body needs is so important for pregnancy in general, but you may not realize it can also affect your sleep. For example - digestion issues and restless leg syndrome, which has been linked to anemia, are two common pregnancy symptoms that can impact sleep. But a good prenatal paired with proper nutrition can help support good digestion and normal iron levels.

Rest well, mama!