Pregnancy causes changes in your body. These cause inevitable discomfort that could, among other things, affect your quality of sleep. You will notice a change in your sleeping pattern with every trimester.

During the first trimester, morning sickness and frequent nightly trips to the bathroom are common, which is the prime reason of sleeplessness. Fatigue due to the changing levels of hormones like progesterone could also contribute to troubled sleep.

The second trimester is relatively easy on sleep. Since the growing fetus reduces the pressure on the bladder and moves above it, the nightly trips to bathroom also reduce considerably, giving some relief. But other pregnancy related stresses could again hamper your sleep pattern.

The third trimester is the one which causes the most stress. Your rapidly growing belly could be a source of discomfort. Apart from that, heartburn, leg cramps and sinus congestions are common. Too much anxiety or excitement about the baby and worries about labor could also wreck your sleep pattern.

Women habituated to sleeping on their stomach or back generally face more discomfort. Sleeping on the left can ensure that blood and oxygen reach the baby.

Troubled sleep during pregnancy is often said to be nature`s way of preparing you for the sleepless nights that will inevitably come. But don`t let that stop you from doing all you can to make yourself more comfortable.

Here are some tips that could ease your discomfort and help you sleep better:

• Exercise: Regular exercise will go a long way in easing little discomforts during your pregnancy. If you`re tired enough, it`s much easier to fall asleep. But make sure you check with your doctor first, because some heavy exercises may be risky for the fetus. Also, keep a space of three - four hours between your exercise and your sleep time. If you have trouble with cramps, stretch your legs before going to bed.
  
• Pillows: Use pillows to your advantage to support to the lower back, knees and tummy. Doctors especially recommend sleeping on the left, with a pillow below the hip, another to support your growing tummy and one more between the knees for maximum support.
  
• Nutrition: Drink a glass of warm milk before you sleep. Foods high in carbohydrates like bread and cereals will also promote sleep. Protein-rich food that keeps up your blood sugar levels may help to avoid bad dreams, headaches and hot flashes. Avoid eating meals close to bed time, especially if heartburn is a problem.
  
• Relaxation: Try some relaxation techniques, like having a warm bath or reading a book or even doing yoga. It will calm your mind and help you relax your muscles. If you wake up in the middle of the night and are unable to go back to sleep, get up and do something not too stimulating like listening to soothing music, instead of lying in bed. Distracting your mind might help bring sleep.
  
• Napping: Try taking a nap in the day. Even if you manage to sleep for an hour or so, you will feel considerably refreshed.
  
• Medication: Do not take any medication without talking to your doctor first. Same goes for herbal medicines and any dietary supplements.
  

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