One of the most frustrating aspects of pregnancy is hearing your doctor say, "Make sure you get plenty of rest!" and being completely unable to get a good nights sleep. Identifying the possible culprits of poor sleep can help you craft a plan of attack to sleep better and longer. There are many activities that can be done during the day and at night to improve your sleep. Try these methods and you'll be sleeping like a baby (well, relatively) in no time!

The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

• Diet plays a huge role in your overall wellness, and can improve your sleep. A nutritious snack high in carbs and protein right before bed can help improve your sleep.

• Stretching and exercise not only relieve stress, but can also tire your body so that you will sleep more deeply.

• A warm bath, deep breathing techniques, and massage are all good elements of a bedtime ritual to help promote better sleep.

There are many easy methods for improving your sleep during pregnancy. Some causes of sleeplessness are fairly easy to remedy, while others may not be easy to fix. While almost all of these ideas can be safely and immediately tried at home, any change in exercise, diet or medication should be discussed with your doctor or midwife.

1. Increasingly frequent urination—this is especially prevalent during the first and third trimesters, as the growing baby pushes on the bladder
2. Sleep disruptions due to physical and emotional stress—in other words, not being able to “turn your mind off” at night due to thinking of baby names, decorating the nursery, and life changes
3. Heartburn
4. Leg and foot cramps
5. Nasal or sinus congestion
6. Discomfort or pain due to a growing belly, loosening joints and many other body changes

Identifying which of the common causes of sleeplessness in pregnancy are your biggest culprits will help you to target a plan to treat these symptoms and hopefully get a better night’s sleep. Some can be helped (stress, discomfort, congestion), but others may not be easy to solve (such as going to the bathroom every 2 hours).

1. Exercise: Not only is exercise a great way to relieve stress and promote your physical well-being, but it also helps to foster a deeper sleep at night. Participate in regular exercise, but be careful not to do it too close to your bedtime. Ideally, you should exercise at least 4 hours before going to sleep.
2. Nutrition: Before bed, have a snack with carbohydrates and protein. Carbohydrates, such as crackers, cereal, granola or bread, should help you fall asleep, while protein, such as peanut butter, cheese or yogurt, will help keep blood sugar levels up. Sustained blood sugar levels should help guard against bad dreams, headaches, and other discomforts that may wake you up.http://www.webmd.com/baby/guide/pregnancy-sleep-problems And of course, the tried-and-true remedy of warm milk may also help you fall asleep. Also, if heartburn is keeping you awake, try to avoid spicy food, or eating a large, heavy meal right before bed.
3. Relaxation: Practice relaxation techniques, both throughout the day and at bedtime. Yoga, stretching and breathing techniques are great ways to promote relaxation during the day, and many women find that a warm bath, massage, or more stretching right before bed help them to sleep better.

1. Prepare your bedroom: Make sure your bedroom is dark, quiet, and free of distractions. Ensure the temperature is comfortably cool; make certain the curtains or window shades keep out the light, and use a white noise machine or fan to block out unnecessary noise. Also, place your bedroom clock out of sight. Watching the time slip by as you toss and turn will only make you more anxious and further hinder your ability to fall asleep.
2. Extra pillows: Whether you opt for a full-size, encircle-your-entire-body pillow, or random pillows of various sizes snatched from other places in the house, make sure you have a lot of help from pillows to make you comfortable. Many women find that a pillow between the knees, under the belly (while lying on your side) and behind the back help them to get comfortable and cozy enough to fall asleep. There are several wedge-shaped, full-body length, and other specialty pillows designed for pregnant women, and they can be found at many stores or online.
3. Don’t just lie there: Don’t spend too much time in bed if you can’t fall asleep there. If you are struggling to fall asleep for over 30 minutes, get up and do a quiet, non-stimulating activity, such as light reading, listening to soothing music, or knitting.http://www.pregnancy-info.net/insomnia.html

1. Medication: While it is ideal to not use any medication while pregnant, it is also important for the mother to be as rested and healthy as possible throughout the pregnancy. Therefore, sometimes doctors will recommend certain medications to treat symptoms. Many over the counter heartburn medications can be safe to use for pregnant women. Some doctors advise taking vitamin B6 and half a Unisom to encourage sleep.http://www.epregnancy.com/community/forums.aspx?boardid=374291&g=posts&t=88749&terms=sleep+during+pregnancy An antihistamine can help with congestion, and also causes drowsiness, which may help you fall asleep. There are some sleep aid medications that are considered safe during pregnancy, but please, CONSULT YOUR DOCTOR BEFORE USING ANY PRESCRIPTION, OVER THE COUNTER, OR HERBAL DRUGS.
2. Behavioral Therapy: One option you and your doctor may consider is behavioral therapy, if it is necessary to psychologically treat your pregnancy-related insomnia.