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You are experiencing exciting times when you are pregnant. Unfortunately, it is also a period when you will have reduced sleep and reduced quality of sleep. Sleep will become on a distant memory during your third trimester as you will have difficulty getting comfortable.

In part this is due to increased hormones, excitement and, of course, increased bathroom visits. These hormonal changes can cause snoring and possibly sleep APNEA. Your partner needs to inform you if you start snoring, skip breathing, or have other sleep problems. Make sure you discuss any sleeping issues with your doctor.

HOW IMPORTANT IS SLEEP
In a study by the University of California-San Francisco expectant mothers sleeping an average of less than 6 hours had longer labors and were 4.5 times more likely to have Cesarean births.

TIPS for Sleeping while Pregnant

Keep or Develop a Bedtime Routine
You need to make sleep a priority - one of your most important priorities. Go to bed at the same time each night. Lower the lights an hour before bedtime. Consider taking a short warm bath each night. Discover what relaxes you for sleep and add it to your bedtime routine.

Sleeping Positions During Pregnancy
Sleeping on your left side increases blood flow to the fetus, your kidneys and uterus. Avoid long periods laying flat on your back.

Try Over-the-Counter Antacids
Acid reflux or GERD is experienced in half of all pregnancies. This will keep you awake or, more importantly, will effect your quality of sleep. Avoid spicy foods to cut down on your heartburn.

Acid reflux can move you from a deep REM sleep into a higher level sleeplessness. Please discuss acid reflux with your doctor.

Learn to Relax
Stress can interfere with sleep. It is normal and part of the process to be worried about the baby's health, the delivery, parenting, and the future. Try deep breathing or a warm bath prior to bedtime.

Sound Therapy System
One of the more effective ways to mask bothersome noises and create a soothing relaxing bedroom environment is a sound therapy system. Several systems are designed for you during pregnancy AND for the newborn after delivery. Sound Oasis and Marpac are two of the better known companies.

Sound Oasis has developed a natural sounds sound therapy system with sound card technology. Several sound cards, or memory cards, are designed with relaxing sounds for you and one card has natural sounds developed just for your baby.

Pregnancy Pillow, Body Pillow or Leg-Spacer Pillow
Try a pillow to support your body and allow for more comfortable positions

Drink Plenty of Fluids during the Day
You will need to stay well hydrated during your pregnancy. But, you will want to stop before bedtime to reduce bathroom trips.

SUMMARY
Most importantly, please consult with your doctor if insomnia persists. Nearly 80% of pregnant moms will experience pregnancy insomnia. Learn what helps you to relax and get comfortable for a deep quality sleep.