During pregnancy, many women experience sleep problems that can leave them feeling tired and exhausted. One of the most common sleep problems is insomnia, which is the inability to fall asleep or stay asleep. It can be caused by hormonal changes, discomfort, anxiety, or simply the inability to get comfortable in bed. Unfortunately, sleeping problems during pregnancy are not uncommon, with up to 78% of pregnant women reporting sleep disturbances.
If you are pregnant and having trouble sleeping, there are several strategies you can try to improve your sleep quality. First, it is important to establish a regular sleep routine. Going to bed and waking up at the same time every day can help regulate your body’s internal clock and promote better sleep. Additionally, creating a relaxing bedtime routine can signal to your body that it is time to wind down and prepare for sleep.
Another helpful tip is to create a comfortable sleep environment. Make sure your mattress, pillows, and bedding are supportive and provide the necessary comfort for your changing body. Using extra pillows to support your back, belly, or legs can help alleviate discomfort and promote better sleep. Additionally, keeping your bedroom cool, dark, and quiet can create an optimal sleep environment.
Trouble Falling Asleep
Falling asleep can be a challenge during pregnancy. Many women experience difficulties with sleeping, which can be attributed to hormonal changes, physical discomfort, or simply having a lot on their minds. If you find yourself having trouble falling asleep, here are a few tips that may help:
- Establish a bedtime routine: Creating a consistent routine before bed can signal to your body that it’s time to sleep. This can involve activities such as taking a warm bath, reading a book, or practicing relaxation techniques.
- Avoid stimulating activities: Try to avoid engaging in stimulating activities, such as watching TV or using electronic devices, close to bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.
- Create a comfortable sleep environment: Ensure that your sleep environment is conducive to restful sleep. This may involve using a supportive pillow, investing in a comfortable mattress, or adjusting the temperature and lighting in your bedroom.
- Manage stress and anxiety: Pregnancy can bring about a range of emotions, which can sometimes make it difficult to relax and fall asleep. Engaging in stress-reducing activities, such as practicing yoga or mindfulness, can help calm your mind and promote better sleep.
- Limit caffeine intake: Consuming excessive amounts of caffeine, especially in the afternoon or evening, can interfere with sleep. Try to limit your intake of coffee, tea, and other caffeinated beverages, particularly in the hours leading up to bedtime.
- Seek professional help if needed: If you consistently struggle with falling asleep or experience severe sleep disturbances, it may be beneficial to consult with a healthcare professional. They can provide guidance and recommend appropriate treatments for insomnia or other sleep-related issues.
Remember, it’s normal to experience some disruptions in sleep during pregnancy. By implementing these strategies and prioritizing rest, you can improve the quality of your sleep and promote overall well-being during this special time.
Constant Need to Use the Bathroom at Night
During pregnancy, many women experience frequent bathroom trips at night, often disrupting their sleep. This is a common problem that can be caused by hormonal changes, increased blood flow to the kidneys, and pressure on the bladder from the growing uterus.
Sleep disturbances: The constant need to use the bathroom can lead to sleep disturbances, making it difficult for pregnant women to get the rest they need. Interrupted sleep can contribute to fatigue, mood swings, and difficulty concentrating during the day.
Pregnant insomnia: The need to urinate frequently at night is often accompanied by difficulty falling back asleep. This condition, known as pregnant insomnia, can be frustrating and exhausting for expectant mothers.
To manage the constant need to use the bathroom at night during pregnancy, it is important to:
1. Limit drinking fluids before bedtime
Reduce the consumption of fluids in the evening to minimize the need for frequent bathroom trips at night. However, it is essential to stay hydrated throughout the day, so make sure to drink enough fluids earlier in the day.
2. Empty the bladder before bed
Before getting into bed, make sure to empty your bladder to reduce the chances of needing to use the bathroom during the night. This can help minimize disruptions to your sleep.
By following these strategies, pregnant women can help alleviate the disturbances caused by the constant need to use the bathroom at night. It is important to prioritize sleep and find effective ways to manage pregnancy-related sleep problems for a healthier and more comfortable pregnancy experience.
Experiencing Night Sweats
One of the common sleep disturbances that pregnant women may experience is night sweats. These sudden episodes of excessive sweating during sleep can be uncomfortable and disrupt your rest. While night sweats can occur for various reasons unrelated to pregnancy, they are also a common symptom during this time.
Causes of Night Sweats During Pregnancy
Night sweats during pregnancy can be caused by hormonal changes, such as an increase in progesterone levels. These hormonal shifts can affect your body’s temperature regulation and lead to excessive sweating at night. Additionally, your body is working hard to support the developing baby, which can also contribute to increased sweating during sleep.
Managing Night Sweats
If you are experiencing night sweats during pregnancy, there are several measures you can take to manage them:
1. Keep Your Bedroom Cool and Well-Ventilated
Ensure that your sleeping environment is cool and well-ventilated. Use a fan, open windows, or consider using a cooling mattress pad to help regulate your body temperature and reduce sweating during the night.
2. Wear Light and Breathable Clothing
Opt for lightweight and breathable sleepwear made of natural fabrics such as cotton. Avoid synthetic materials that can trap heat and contribute to night sweats.
In conclusion, while night sweats can be a common issue during pregnancy, there are steps you can take to alleviate the discomfort. By creating a comfortable sleeping environment and wearing appropriate sleepwear, you can help manage night sweats and improve the quality of your rest during pregnancy.
Dealing with Pregnancy Insomnia
Pregnancy can bring about many changes in a woman’s body, and one of the most frustrating changes can be difficulties with sleeping. Pregnancy insomnia is a common complaint among expectant mothers, and it can lead to disturbances in sleep patterns and feelings of fatigue during the day.
There are several reasons why pregnant women may experience insomnia. Hormonal changes, physical discomfort, and anxiety about the upcoming birth and parenthood are just a few factors that can contribute to difficulties falling asleep or staying asleep.
To help cope with pregnancy insomnia, it is important to establish a bedtime routine that promotes relaxation and good sleep hygiene. This can include activities such as taking a warm bath, practicing relaxation techniques such as deep breathing or meditation, and avoiding stimulating activities or screens before bed.
In addition to establishing a bedtime routine, it is also important to create a comfortable sleep environment. Investing in a supportive mattress and pillows can help alleviate any physical discomfort during the night. Using pillows to support the belly and legs can also help improve comfort and decrease the chances of waking up due to discomfort.
While it can be tempting to nap during the day to make up for lack of sleep at night, it is best to avoid long naps, as they can interfere with nighttime sleep. Instead, try to get as much rest as possible during the day through short power naps or by simply taking breaks to relax and unwind.
If anxiety or racing thoughts are keeping you awake at night, consider speaking with a healthcare provider or seeking out therapy or counseling. They can provide techniques and coping strategies to help manage anxiety and improve sleep quality.
Overall, dealing with insomnia during pregnancy can be challenging, but there are strategies and techniques that can help improve sleep quality. By establishing a bedtime routine, creating a comfortable sleep environment, and managing anxiety, pregnant women can find ways to get better rest and feel more refreshed during the day.
Restless Leg Syndrome in Pregnancy
In addition to the common sleep problems that many women experience during pregnancy, such as insomnia and general sleeping difficulties, pregnant women may also suffer from restless leg syndrome (RLS).
Restless leg syndrome is a condition characterized by uncomfortable sensations in the legs, usually accompanied by an irresistible urge to move them. This syndrome can disrupt sleep and make it difficult for pregnant women to achieve the rest they need.
While the exact cause of restless leg syndrome in pregnancy is not known, hormonal changes and increased blood volume may play a role. Additionally, RLS may be exacerbated by factors such as iron deficiency, obesity, and certain medications.
To alleviate the symptoms of restless leg syndrome during pregnancy, there are several strategies that can be helpful:
1. Regular Exercise
Engaging in moderate exercise on a regular basis can help reduce the symptoms of restless leg syndrome. Walking, swimming, and prenatal yoga are all excellent options for pregnant women.
2. Good Sleep Hygiene
Establishing a consistent sleep routine and creating a soothing sleep environment can contribute to better sleep quality. This may include keeping the bedroom cool, dark, and quiet, as well as practicing relaxation techniques before bed.
3. Iron Supplements
Iron deficiency has been linked to restless leg syndrome. If blood tests confirm low iron levels, your healthcare provider may recommend iron supplements to help alleviate symptoms.
In conclusion, restless leg syndrome can be an additional sleep disturbance that pregnant women may experience, alongside other common sleep problems. Understanding the potential causes and implementing strategies to alleviate symptoms can contribute to a better rest during pregnancy.
Snoring and Sleep Apnea
Snoring and sleep apnea are common sleep disturbances that can occur during pregnancy. Snoring is the vibration of respiratory structures that causes sound due to obstructed air movement during breathing while sleeping. Sleep apnea is a more serious condition where breathing repeatedly stops and starts during sleep.
While snoring and sleep apnea are not uncommon in pregnant women, they can lead to disruptions in sleep, resulting in fatigue and daytime sleepiness. These disturbances can also lead to difficulties falling asleep or staying asleep, contributing to insomnia during pregnancy.
Snoring and sleep apnea can be caused by a variety of factors, including hormonal changes, weight gain, nasal congestion, and increased blood volume. It is important for pregnant women who are experiencing these sleep problems to consult with a healthcare professional to determine the underlying cause and discuss potential treatment options.
In some cases, simple lifestyle changes can help alleviate snoring and sleep apnea. These may include maintaining a healthy weight, sleeping on your side, using nasal strips or a humidifier to clear nasal passages, and avoiding alcohol and sedatives before bedtime. In more severe cases, a healthcare professional may recommend the use of a continuous positive airway pressure (CPAP) machine or other interventions to improve breathing during sleep.
Overall, if you are experiencing snoring or sleep apnea during pregnancy, it is important to address these sleep problems to ensure you are getting the rest you need for a healthy pregnancy. Consult with your healthcare professional to determine the best course of action for managing and treating these disturbances.
Managing Pregnancy Heartburn Disruptions
Pregnancy is a beautiful time in a woman’s life, but it can also come with its fair share of challenges. One common disturbance that many pregnant women experience is heartburn. This burning sensation in the chest, often accompanied by a sour or bitter taste, can be incredibly uncomfortable and disruptive to sleep.
Heartburn during pregnancy is caused by hormonal changes that relax the muscles of the digestive tract, allowing stomach acid to leak into the esophagus. This can lead to a variety of sleep disturbances, including difficulty falling asleep, waking up in the middle of the night, and feeling unrested in the morning.
If you are pregnant and experiencing heartburn disruptions during sleep, there are a few strategies you can try to manage the discomfort and improve the quality of your rest:
1. Avoid Trigger Foods: Certain foods can trigger heartburn, so it’s important to identify and avoid your personal triggers. Common culprits include spicy or greasy foods, citrus fruits, tomatoes, and chocolate. Keeping a food diary can help you identify which foods may be causing your heartburn.
2. Eat Smaller, More Frequent Meals: Instead of three large meals, try eating five or six smaller meals throughout the day. This can help to prevent overloading your stomach and reduce the likelihood of acid reflux.
3. Elevate Your Upper Body: Using pillows or a wedge to elevate your upper body can help keep stomach acid from flowing back into your esophagus while you sleep. This can provide relief from heartburn and minimize sleep disruptions.
4. Avoid Eating Before Bed: To minimize the risk of nighttime heartburn, try to avoid eating for at least two to three hours before bed. This allows your stomach to empty more fully before you lie down, reducing the chances of acid reflux.
5. Stay Upright After Eating: After a meal, try to stay upright for at least one to two hours. This can help prevent stomach acid from creeping up into your esophagus, reducing the likelihood of heartburn during sleep.
While these strategies can help manage heartburn disruptions during pregnancy, it’s important to consult with your healthcare provider if you are experiencing severe or persistent symptoms. They can provide personalized advice and recommend safe and effective treatment options to help you get the restful sleep you need during this special time.
Managing Pregnancy Leg Cramps
Pregnancy can bring about many changes in a woman’s body, and one common issue that pregnant women often face is leg cramps. These cramps can occur both during the day and at night, causing discomfort and disturbances to sleep. While the exact cause of leg cramps during pregnancy is not known, there are some strategies that may help alleviate these symptoms.
1. Stay hydrated: Drinking plenty of water throughout the day can help prevent muscle contractions that can lead to leg cramps. Aim to drink at least 8-10 cups of water daily.
2. Stretching exercises: Regularly stretching the muscles in your legs can help improve circulation and prevent cramping. Focus on stretching your calf muscles by standing on a step and slowly lowering your heels, or try gentle yoga poses that target the legs.
3. Massage: Massaging the affected leg can help relieve tension and reduce cramping. Use gentle, circular motions and apply a warm compress to further relax the muscles.
4. Proper footwear: Wearing supportive and comfortable shoes can help reduce the likelihood of leg cramps. Avoid high heels and opt for shoes with good arch support.
5. Magnesium supplements: Talk to your healthcare provider about taking magnesium supplements, as magnesium deficiency may contribute to muscle cramps. Always consult with a professional before starting any new supplements during pregnancy.
6. Warm baths: Soaking in a warm bath before bed can help relax your muscles and promote better sleep. Add some Epsom salt to the bathwater, as it contains magnesium that can be absorbed through the skin.
While these strategies may help manage pregnancy leg cramps, it’s important to discuss any persistent or severe cramping with your healthcare provider. They can provide additional guidance and recommendations based on your specific needs.
Dealing with Pregnancy Anxiety and Stress
Pregnancy is a time of joy and anticipation, but it can also bring about feelings of anxiety and stress. These emotions are common, especially when you consider the physical and hormonal changes happening in your body. However, it is important not to let these feelings disturb your sleep and overall well-being during pregnancy.
One of the most common sleep problems during pregnancy is insomnia. This could be due to hormonal changes, discomfort, frequent urination, or a racing mind. If you find yourself having trouble sleeping, try incorporating relaxation techniques into your bedtime routine. Deep breathing exercises, meditation, and gentle stretching can help calm your mind and body before sleeping. Avoid stimulating activities or electronic devices before bedtime, as they can further disrupt your sleep.
It is also important to address any sources of stress or anxiety in your life. Talk to your partner, friends, or a healthcare professional about your worries and concerns. Having a support system can help alleviate stress and provide reassurance. Consider joining a prenatal yoga or meditation class, where you can learn techniques to manage stress during pregnancy.
Taking care of your physical health can also have a positive impact on your mental well-being. Make sure to eat a balanced diet and stay hydrated. Engage in regular exercise, if your healthcare provider approves. Physical activity can reduce anxiety and improve sleep quality. Avoid caffeine and other stimulants, as they can exacerbate feelings of anxiety and disturb your sleep.
Remember, pregnancy is a journey, and it is completely normal to experience a range of emotions. However, if your anxiety or stress becomes overwhelming and starts to impact your daily life, it is important to seek help from a healthcare professional. They can provide guidance and support to ensure a healthy and restful pregnancy.
Managing Pregnancy Back Pain to Improve Sleep
Pregnancy can bring about a number of physical discomforts, and one common issue that many pregnant women face is back pain. Back pain during pregnancy can make it difficult to get a good night’s sleep, contributing to problems such as insomnia and tiredness during the day.
Fortunately, there are several strategies that can help manage pregnancy back pain, allowing for better sleep and overall well-being. Here are some tips:
| 1. | Practice good posture. Maintaining proper posture throughout the day can help alleviate back pain. Make sure to stand straight, with your shoulders back and your abdomen pulled in. |
| 2. | Use a pregnancy pillow. Investing in a pregnancy pillow can provide extra support to your back and help you find a comfortable sleeping position. Experiment with different pillow shapes and sizes to find one that works best for you. |
| 3. | Apply heat or cold. Applying a heating pad or ice pack to the affected area can help relieve back pain. Be sure to follow safety guidelines and limit heat or cold exposure to 20 minutes at a time. |
| 4. | Engage in gentle exercises. Low-impact exercises such as prenatal yoga or swimming can help strengthen your back muscles and alleviate pain. Consult with your healthcare provider before starting any exercise routine. |
| 5. | Get a prenatal massage. A prenatal massage can help reduce muscle tension and ease back pain. Make sure to choose a certified prenatal massage therapist who is trained in working with pregnant women. |
| 6. | Avoid sitting or standing for long periods. Prolonged sitting or standing can put additional strain on your back. Take regular breaks to stretch and change positions throughout the day. |
By implementing these strategies, you can better manage pregnancy back pain and improve your sleep quality. Remember, it’s important to consult with your healthcare provider for personalized advice and recommendations.
Managing Pregnancy Sleep Disruptions Due to Nasal Congestion
One of the common sleep disturbances during pregnancy is nasal congestion. Many pregnant women experience difficulty in breathing through their nose, which can lead to snoring, disrupted sleep, and overall discomfort. This issue is often caused by hormonal changes and increased blood flow.
To manage pregnancy sleep disruptions due to nasal congestion, there are a few strategies that can help mothers-to-be get better rest:
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1. Use a Humidifier: Using a humidifier in the bedroom can help add moisture to the air, which can alleviate nasal congestion and help you breathe more easily while sleeping. |
2. Elevate Your Head: Try using an extra pillow or a wedge pillow to elevate your head while sleeping. This can help reduce nasal congestion and make it easier to breathe. |
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3. Nasal Strips: Nasal strips can be applied to the nose to help widen the nasal passages, allowing for better airflow and reducing congestion during sleep. |
4. Avoid Triggers: Avoid known triggers that can exacerbate nasal congestion, such as cigarette smoke, strong perfumes, and allergens. Keeping the bedroom clean and free of dust can also help. |
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5. Stay Hydrated: Drinking plenty of fluids throughout the day can help thin mucus and alleviate congestion, making it easier to breathe during sleep. However, try to limit your fluid intake before bedtime to avoid frequent trips to the bathroom. |
6. Over-the-Counter Remedies: Talk to your healthcare provider about safe over-the-counter remedies for nasal congestion during pregnancy. They may recommend saline nasal sprays or drops that are safe to use while pregnant. |
By implementing these strategies, pregnant women can manage sleep disturbances caused by nasal congestion and enjoy better rest during pregnancy.
Reducing Pregnancy Restless Sleep Due to Fetal Movement
Pregnancy can bring about a myriad of changes and challenges, and one of them is the impact it has on sleep. Many pregnant women experience disturbances in their sleep patterns, including insomnia and restless sleep. A common cause of these sleep problems is fetal movement.
During pregnancy, the baby’s movements can sometimes be strong enough to wake the mother or make it difficult for her to fall asleep. This can lead to sleep disturbances throughout the night, leaving the pregnant woman feeling tired and drained during the day.
To reduce pregnancy restless sleep due to fetal movement, there are a few strategies that can be helpful:
- Establish a bedtime routine: Practicing a consistent bedtime routine can help signal to your body that it’s time to sleep. This can include activities such as taking a warm bath, reading a book, or practicing relaxation techniques.
- Create a comfortable sleep environment: Make sure your sleep environment is conducive to restful sleep. Use pillows to support your body, invest in a comfortable mattress, and keep the room cool and dark.
- Try different sleeping positions: Experiment with different sleeping positions to find one that minimizes fetal movement disturbances. Many pregnant women find sleeping on their side with a pillow between their knees to be the most comfortable.
- Use pregnancy pillows: Pregnancy pillows, such as a body pillow or wedge pillow, can provide additional support and help alleviate discomfort caused by fetal movements. These pillows are designed specifically for pregnant women and can be a game-changer when it comes to getting better sleep.
- Practice relaxation techniques: Incorporate relaxation techniques into your bedtime routine to help calm your mind and body before sleep. This can include deep breathing exercises, meditation, or gentle stretching.
It’s important to remember that while fetal movement can disrupt sleep, it’s also a sign of a healthy pregnancy. If you’re experiencing excessive fetal movement or have concerns about your baby’s well-being, it’s always best to consult with your healthcare provider.
By implementing these strategies and taking steps to create a sleep-friendly environment, you can reduce pregnancy restless sleep and enjoy better rest during this special time in your life.
Addressing Pregnancy Sleep Issues Due to Intense Dreams
Pregnancy often brings with it a range of sleeping issues, including insomnia and disturbances in sleep patterns. One symptom that some pregnant women experience is intense dreams, which can often disrupt their sleep and leave them feeling tired and restless during the day.
Intense dreams during pregnancy are thought to be caused by hormonal changes, as well as the anxieties and worries that come with being pregnant. These dreams can be vivid, bizarre, and sometimes even disturbing, making it difficult for pregnant women to get a restful night’s sleep.
Understanding the Effects of Intense Dreams on Sleep
When pregnant women have intense dreams, it can lead to sleep disturbances and problems. These dreams may awaken them frequently throughout the night, making it hard to get the uninterrupted sleep they need. This can leave them feeling fatigued and irritable during the day.
Intense dreams can also contribute to feelings of anxiety and stress, which can further impact a pregnant woman’s ability to sleep well. It is important to address these sleep issues to ensure the health and well-being of both the mother and the baby.
Strategies for Managing Intense Dreams and Improving Sleep
If you’re experiencing intense dreams during pregnancy, there are several strategies you can try to help address these sleep issues:
| Avoid triggers: | Avoid watching or reading stimulating content before bed, as this can increase the likelihood of intense dreams. |
| Create a relaxing bedtime routine: | Establish a soothing routine that includes activities like taking a warm bath, reading a book, or practicing relaxation techniques to help promote better sleep. |
| Maintain a comfortable sleep environment: | Ensure your bedroom is dark, quiet, and at a comfortable temperature to create an optimal sleep environment. |
| Talk to your healthcare provider: | If your intense dreams persist or are causing significant sleep disturbances, speak with your healthcare provider for further guidance and support. |
By implementing these strategies and addressing the underlying causes of intense dreams, you can improve your sleep quality and reduce the impact of sleep disturbances during pregnancy.
Managing Pregnancy Sleep Disruptions from Breast Changes
During pregnancy, many women experience changes in their breasts, including increased sensitivity, tenderness, and enlargement. These changes can lead to sleep disruptions and difficulties getting comfortable at night.
One common issue that pregnant women face is insomnia due to breast changes. The discomfort and pain in the breasts can make it difficult to fall asleep or stay asleep throughout the night. To manage this problem, try the following strategies:
- Invest in a supportive bra: Wearing a well-fitting bra that provides proper support can help alleviate discomfort and reduce breast movement during sleep.
- Use pillows for support: Placing pillows strategically can help provide additional support and relieve pressure on the breasts. Try using a pregnancy pillow or placing pillows under the back or between the breasts.
- Experiment with sleep positions: Finding a comfortable sleep position may take some trial and error. Some women find relief by sleeping on their side with a pillow tucked under the breasts for support.
- Apply warm or cold compresses: Warm or cold compresses can help reduce breast tenderness and provide temporary relief. Experiment with different temperatures and see what works best for you.
If these strategies do not alleviate your sleep disturbances, consider talking to your healthcare provider for further guidance and support. They may have additional recommendations or resources to help you get a better night’s sleep during pregnancy.
Dealing with Pregnancy Sleep Problems Due to Weight Gain
Weight gain is a common occurrence during pregnancy and can contribute to sleep disturbances and insomnia. As your body undergoes changes to accommodate your growing baby, you may find it more difficult to find a comfortable sleeping position. This can lead to restless nights and interrupted sleep.
1. Find a Comfortable Sleeping Position
Experiment with different sleeping positions to find the one that provides the most comfort. Many pregnant women find relief from placing a pillow between their legs or using a pregnancy pillow for added support. Sleeping on your side is often recommended as the best position for pregnant women, as it helps improve circulation and reduces the risk of complications.
2. Practice Good Sleep Hygiene
Establish a bedtime routine that promotes relaxation and signals to your body that it’s time to sleep. This may include activities such as taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or gentle stretching. Avoid stimulating activities and electronics before bed, as they can interfere with your ability to fall asleep.
Additionally, create a sleep-friendly environment by making your bedroom cool, dark, and quiet. Use blackout curtains or an eye mask to block out any light, and consider using earplugs or a white noise machine to drown out any external noise that may disrupt your sleep.
3. Manage Weight Gain with a Healthy Diet and Exercise
While it’s normal to gain weight during pregnancy, excessive weight gain can contribute to sleep problems. Maintaining a healthy diet and engaging in regular exercise can help manage weight gain and promote better sleep. Be sure to consult with your healthcare provider before starting any exercise routine during pregnancy.
- Focus on consuming nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins.
- Avoid consuming large meals or spicy foods close to bedtime, as these can cause discomfort and interfere with sleep.
- Stay hydrated by drinking plenty of water throughout the day, but try to reduce liquid intake before bed to minimize nighttime trips to the bathroom.
Remember to listen to your body and rest when needed. It’s important to prioritize your overall well-being during pregnancy, including getting enough sleep.