Troubleshooting Sleep Issues During Pregnancy and as a New Parent

Nov 12, 2023

Practical strategies for sleeping comfortably during pregnancy, from pillow positioning to side-sleeping techniques. How to handle nighttime bathroom trips, heartburn, snoring, and sleep-disordered breathing. Tips for restless legs, naps, insomnia treatments, and managing vivid dreams. Guidance on melatonin, breastfeeding timing, sleep trackers, and realistic newborn sleep expectations.

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ADVICE

Tackle Heartburn With Diet And Elevation

Manage heartburn with smaller meals, avoid spicy/fatty foods, chew thoroughly, and avoid eating before bed.
Elevate your head/upper body during sleep and consult your clinician if lifestyle changes don't help.

INSIGHT

Breathing Problems Increase Pregnancy Risks

Sleep disordered breathing (snoring to apnea) increases in pregnancy and links to hypertension, preeclampsia, GDM, and cesarean.
Address positional factors, BMI, and seek evaluation because CPAP and oral devices can be effective treatments.

ADVICE

Treat Leg Symptoms With Nutrition And Stretching

Address restless legs by ensuring adequate folate and iron, stretching, and discussing medications with your clinician if needed.
Try calf stretching, Epsom baths, and magnesium-containing topical or oral options to reduce leg cramps at night.

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The growing body of research on sleep demonstrates the absolute necessity of sleep for every biological function. Your body changes significantly during pregnancy and while recovering from birth and breastfeeding. One of the best interventions for your health, recovery, and your baby's health is to get good sleep. Unfortunately, these life stages also come with challenges to your sleep. Those challenges can be in the form of common pregnancy symptoms or a newborn who needs you at all hours of the night. The good news is that there are evidence-based tools and tips to overcome these challenges and improve your sleep. Thank you to our sponsors 20% off Mommy Steps or Form insoles with the promo code FEET. Studies show pregnancy can make your feet grow. In one study, 61% of participants had a measurable increase in foot length, and 22% reported going up a shoe size. The thought of going up a shoe size and replacing every pair of shoes you own might freak you out. The good news is that wearing insoles can protect your feet from going up in size. The VTech V-Hush Pro Baby Sleep Soother has every feature you could possibly want to transform any room into a sleep sanctuary. Create ideal sleep patterns and environments for your baby, so your whole family gets better and longer sleep. The V-Hush Pro has built-in sleep programs and sleep tips from WeeSleep experts, over 200 pre-programmed stories, classical music, lullabies, and natural sounds. You can even record and upload your own voice, songs, or stories using the subscription-free app. The VTech V-Hush Pro Baby Sleep Soother is exclusively available at Walmart. Dreamland Baby makes the most amazing weighted sleep sacks and swaddles to help your baby sleep better. Dreamland Baby's gently weighted sleep products give babies the sensation of being hugged. When your baby wears the sleep sack, they can calm down, fall asleep faster, and stay asleep longer. Now through November 19, 2023 Dreamland is having its biggest sale of the year. Go to DreamlandBabyCo.com and enter code PREGNANCYBOGO23 at checkout to BUY ONE and GET ONE FREE on all the weighted products. This is a fantastic opportunity to stock up on Dreamland Baby products or to give them as a holiday gift. Read the full article and resources that accompany this episode. Join Pregnancy Podcast Premium to access the entire back catalog, listen to all episodes ad-free, get a copy of the Your Birth Plan Book, and more. Check out the 40 Weeks podcast to learn how your baby grows each week and what is happening in your body. Plus, get a heads up on what to expect at your prenatal appointments and a tip for dads and partners. For more evidence-based information, visit the PregnancyPodcast website.