Royce says, because certain poses need to be modified or are best avoided when you’re expecting. If you’re taking a yoga class in real life, tell the instructor you’re pregnant, Dr. Royce says, and don’t push your body in any way that feels too uncomfortable. ![]() If you get the green light and are opting for online yoga, make sure it’s explicitly meant for pregnant people, Dr. “Prenatal yoga is an excellent way to continue fitness and flexibility during pregnancy,” she adds, which may help you feel a bit better during labor.īefore you dive in, “consult with your prenatal care provider to make sure yoga is safe for you, especially if you have not exercised regularly before pregnancy,” Dr. “Many women find the gentle stretching and breathing exercises to be relaxing,” Dr. There are a few reasons why some experts are fans of prenatal yoga. “I don't do it every night, but the times I have I felt relaxed and slept really well.” “I just YouTubed prenatal yoga,” Merlin V., 32, tells SELF. You’re basically trying to cut out any time spent decompressing when your head hits the pillow by creating space for it before bed instead. Making (and sticking to) a bedtime ritual might seem too simple to help you get quality rest, but it signals to your body that it’s time to get to sleep, Dr. “I find the ritual of giving my growing belly a little love before bed to be calming.” It's a little oily, so I keep my robe on until it dries and then change into pj's and crawl into bed,” Ellen L., 32, tells SELF. “I love to put on Belly Balm by the Honest Co. “Reading a real book is relaxing and soothing, and it’s great practice for all those nights to come when a book at bedtime give you a special bond with your baby,” Dr. Light from electronic screens can impact your circadian rhythm, which governs your sleep and wake cycles, making it tough for you to doze off. ![]() “Avoiding electronic screens…for at least 30 minutes before bed is important for a good night’s sleep any time, and especially when you’re sleeping for two,” Dr. “No phones or screens! I find that I have had much more trouble falling asleep while pregnant, so this has helped turn off my mind.” “My biggest change during pregnancy has been to incorporate before sleep,” Abby G., 33, tells SELF. ![]() “I always encourage people to be creative and find a place that’s comfortable for them, and pillows can definitely help.” 3. “When there’s a lot of pressure in the area as the belly gets bigger, having your legs rested together sometimes isn’t as comfortable as having something between them,” Dr. It can also just feel better physically overall. Using pillows this way may help with back pain, Dr.
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