What can I do to rest comfortably?

You can take steps to manage sleep disturbances during pregnancy. For example:

• Set the mood. A dark, quiet and relaxing environment and a comfortable temperature can help encourage sleep. Going to bed and getting up at the same time each day might improve your sleep health. Remove electronic devices from your bedroom.
• Keep active. Regular physical activity during pregnancy might help you fall asleep more easily.
• Prevent heartburn. Eat small, frequent meals and avoid eating three hours before bedtime. Sleeping on your left side with your head elevated can also ease heartburn symptoms.
• Practice relaxation techniques. Doing them before bedtime might be helpful.

If you continue to have trouble sleeping during pregnancy, talk to your health care provider. One option might be a talk therapy program called cognitive behavioral therapy for insomnia. This program helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. For severe and persistent sleep problems, low-dose prescription medication might help.