Being pregnant brings with it a lot of hormonal changes, leaving your senses on overdrive. You’ll be more aware of what is happening around you at all times of day. If you’re having trouble sleeping at night, then doing something about your sleep environment might improve how much sleep – and good quality sleep at that – you get.

• Good Quality Curtains
Most people sleep better at hotels, and one reason is that the thick curtains hotel rooms have create the best sleep environment. One way to determine if your room gets dark enough at night is to turn off the lights and see how things look after a few moments. Your room should have just enough light to barely see the outline of your hand. It is difficult to reach that level of darkness in an urban environment, at least not without heavy drapes or blackout liners. If you aren’t ready – or able – to make that kind of investment, then here’s a temporary solution. Try taping black garbage bags to the window with painter’s tape. You should consider getting something more permanent if you notice doing this improves your sleep.

• Proper Temperature
Most people sleep in rooms that are far too warm for them. A warm room can disrupt bodily functions and makes it harder for you to rest at night. The best sleeping temperature is between 68 and 72 degrees Fahrenheit. Get yourself a good room thermometer to see how well your room stacks up. Then you can make any necessary changes to reach this ideal temperature. Sleeping in a cooler environment is a godsend if your pregnancy causes hot flashes.

• White Noise
White noise is great for sleeping through the night. We’d recommend that you get your hands on a proper white noise machine instead of relying on bathroom fans and radio static. A white noise machine costs less than $30 and they are portable and effective. A loud table fan can help in an emergency though. White noise is great because it cancels out the other noises that cause you to wake up when sleeping lightly. It can take a few days to get used to having the white noise, but getting rid of the ambient noise around you – such as a snoring partner or a furnace starting up – helps you sleep properly when pregnant.

• Get Enough Downtime
Another important but often overlooked aspect of sleeping right is getting time to wind down at the end of the day. You wouldn’t have your kids watch TV right before bed, so why would you do it yourself? If you’re having problems sleeping, then make it so that the last hour before bed is for non-stimulating relaxing activities. Have a bath, read a book, or write in your journal.

• Get Comfortable
It’s important that you get comfortable. If you aren’t comfortable, you’ll find it next to impossible to sleep. Pregnancy pillows can help out a lot here. These pillows are designed to support everything that needs it the most to make you comfortable. Try one for yourself and you’ll wonder why you never did it sooner.

• Avoid Dark Chocolate and Caffeinated Drinks
If you aren’t already avoiding caffeine, then now is the time to start. Having coffee in the afternoon or evening makes it almost impossible to sleep at night. You may be surprised to learn this, but dark chocolate is very rich in caffeine too. Milk chocolate doesn’t have a lot, but the darker your chocolate is, the more caffeine it’s going to have in it.

• Avoid Drinking Before Bed
If you’re someone who wakes up in the night to pee, then cut down on how much you drink before bedtime.

• Exercise During the Day
It’s always worth exercising during the day, particularly if you have sleeping problems. Studies show that exercising has a big impact on people who have chronic insomnia problems.

Even going for a quick walk each day can make a big difference. The experts even believe that medium-intensity exercise is better for insomnia than something more intense like running. That’s good news if we’ve ever heard it!

• Forget About It
If you’ve been stuck in bed for an hour now and can tell you aren’t going to sleep any time soon, then just forget about it. At least for now. Go do something for 10 – 15 minutes. Take care of a small task like washing the pots. This little thing could be just what you need to tire yourself out and get to sleep at last.

• Have a Massage for Relaxation and Cramp Relief
If you have problems with cramps and want to relax, then ask your partner if they can give you a massage. They aren’t exactly in a position to refuse you. Just get them to massage the areas that need it most, such as your neck, back, or legs.

Summary
Even if you’re a deep sleeper, sometimes nature works against you and doesn’t let you sleep when you need it the most. It’s estimated 8 out of 10 women will deal with insomnia at some part of their pregnancy. If you are one of those women, then it can be among the most frustrating parts of pregnancy.

I hope this guide helps you to overcome your insomnia and sleep properly at night.