“Exercise can be one of the best ways to relieve back pain during pregnancy because it strengthens muscles at the same time as increasing flexibility,” he says. Over time, this can also do your back a solid, Neel Anand, M.D., professor of orthopaedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles, tells SELF. But getting even 10 minutes of aerobic exercise a day, like by walking or cycling, can wear you out enough to help improve the quality of your sleep, The National Sleep Foundation says.
If you’re glaring at this suggestion through a haze of fatigue, we get it. You can do this by propping up that side of your bed, the Cleveland Clinic says, or simply by placing a mound of pillows under your shoulders.
Should i sleep with a pillow between my legs how to#
Christopher Winter, M.D., of Charlottesville Neurology and Sleep Medicine and author of the book, The Sleep Solution: Why Your Sleep Is Broken and How to Fix It, tells SELF. “This uses gravity as an advantage and should help you sleep better if you struggle with heartburn,” board-certified sleep medicine researcher and neurologist W. If heartburn is the bane of your existence, you might find it helpful to keep the head of your bed higher than the foot of it.
If you notice it happens when you at anything at all in a certain period before bed, see if you can switch up mealtimes so you’re less inclined to snack right before you go to sleep. If you notice you only get heartburn at night when you eat certain things, try to limit those to earlier in the day. Or perhaps eating anything beyond a certain time does it for you.Įither way, follow the cues your body is giving you. You may have noticed that certain items are more likely to trigger your heartburn, like spicy foods, citrus, chocolate, and fatty or fried foods, according to the Mayo Clinic.