One of the most annoying (if well-intended) bits of advice you’ll receive during your pregnancy is, “Rest up before the baby comes.” If only it were that easy. The combination of hormone overload, a constant urge to pee, pre-motherhood jitters and an increasingly heavy belly can make even a champion sleeper toss and turn until the sun’s nearly up. Having trouble sleeping? Here are 11 surprisingly simple changes to your daily routine that can help you get the shut-eye you need.
Frontload Your Liquids
Because your baby needs lots of water for his amniotic fluid and blood supply, it’s crucial to stay hydrated during pregnancy, says ob/gyn Michele Hakakha, M.D., author of Expecting 411: Clear Answers & Smart Advice for your Pregnancy. But, as he grows and pushes against your bladder, drinking a ton of water in the evening means having to get up and pee when you wish you could be snoozing. To prevent late-night bathroom runs, “aim to get most of your 64 ounces of water or other non-caffeinated liquids during the morning and afternoon,” Hakakha says. Then, drink only when you’re thirsty at night to prevent dehydration.
Another tip: Do 10 to 20 Kegel exercises daily. They’ll strengthen your bladder wall, so you won’t have to pee as often.