Pregnancy Troubles: How to Sleep Better at Night

Pregnancy is a beautiful time in a woman’s life, but it can also come with its fair share of challenges. One of the biggest problems that many women face during pregnancy is difficulty sleeping. As the body goes through a myriad of changes, it can become increasingly challenging to fall asleep and stay asleep.

Sleeping troubles during pregnancy can take many forms. Some women find it hard to fall asleep at night, while others may wake up frequently throughout the night. Insomnia, or the inability to sleep for extended periods, is also a common complaint among pregnant women.

There are several factors that contribute to these sleeping troubles. Hormonal changes, increased bladder pressure, back pain, and anxiety about the upcoming birth can all make it difficult to get a good night’s sleep. However, with a few simple strategies, you can improve your sleep quality and wake up feeling refreshed.

Insomnia during pregnancy

Insomnia during pregnancy can be caused by various factors, such as hormonal changes, physical discomfort, anxiety, or frequent trips to the bathroom. It can make getting a good night’s sleep incredibly challenging for expectant mothers.

Causes of pregnancy insomnia

Hormonal changes: The hormonal fluctuations that occur during pregnancy can disrupt the sleep-wake cycle, making it difficult to fall asleep.
Discomfort: As the baby grows, expectant mothers may experience physical discomfort, such as back pain or heartburn, which can keep them awake at night.
Anxiety and stress: Pregnancy can bring about a lot of emotions and worries, which may contribute to sleep troubles.
Frequent bathroom trips: As the pregnancy progresses, increased pressure on the bladder can lead to more frequent trips to the bathroom, interrupting sleep.

Tips for better sleep during pregnancy

Create a bedtime routine: Establishing a bedtime routine can signal to your body that it’s time to wind down and prepare for sleep.
Find a comfortable sleeping position: Experiment with different positions to find the one that offers the most comfort and support for your growing belly.
Avoid stimulants: Limit your intake of caffeine and avoid consuming it close to bedtime as it can interfere with sleep.
Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and cool. Consider using earplugs or a white noise machine to block out any unwanted sounds.
Stay active during the day: Regular exercise can help improve sleep quality, but avoid intense workouts close to bedtime.
Practice relaxation techniques: Try deep breathing exercises, meditation, or prenatal yoga to calm your body and mind before bed.
Seek support: Don’t hesitate to reach out to your healthcare provider for guidance and support if your insomnia persists or becomes overwhelming.

Remember, every pregnancy is unique, and what works for one person may not work for another. It’s important to listen to your body and find what helps you get the best sleep possible during this special time.

Understanding sleep problems in pregnancy

During pregnancy, many women experience difficulty in sleeping, both in falling asleep and staying asleep. Sleep problems can be a common occurrence during this period due to various factors related to pregnancy.

Hormonal changes

In pregnancy, a woman’s body goes through significant hormonal changes. These hormonal shifts can affect sleep patterns and make it harder to fall asleep. The increase in hormone levels, such as progesterone, can lead to fatigue during the day but also disrupt sleep at night.

Physical discomfort

The growing belly and changes in body shape can make it challenging to find a comfortable sleeping position. As the pregnancy progresses, lying on the back becomes uncomfortable due to pressure on major blood vessels. The need to frequently visit the bathroom due to increased fluid intake can further interrupt sleep.

Additionally, pregnancy can cause physical discomforts like back pain, leg cramps, and indigestion, all of which can make it difficult to fall asleep or stay asleep throughout the night.

Emotional stress and anxiety

Pregnancy is a time of significant emotional changes for many women. The anticipation of becoming a parent, concerns about labor and delivery, financial worries, and other emotional stressors can lead to increased anxiety and difficulty in getting a good night’s sleep.

It is essential to understand these factors and take steps to improve sleep quality during pregnancy. By practicing relaxation techniques, maintaining a regular sleep schedule, creating a comfortable sleep environment, and seeking support from healthcare professionals, pregnant women can enhance their sleep and overall well-being during this crucial time.

Addressing difficulty sleeping during pregnancy

Pregnancy is a time of joy and excitement, but it can also bring about its fair share of challenges. One such challenge is difficulty sleeping. Many pregnant women experience trouble falling asleep or staying asleep throughout the night, which can lead to tiredness and exhaustion during the day.

Insomnia and sleep problems are common during pregnancy and can be caused by a variety of factors. Hormonal changes, physical discomfort, frequent trips to the bathroom, and anxiety about the impending arrival of the baby are just a few of the reasons why pregnant women may struggle to get a good night’s sleep.

Fortunately, there are steps that can be taken to alleviate these sleep troubles. Establishing a bedtime routine can be helpful in signaling to your body that it’s time to wind down and relax. This routine can include activities such as taking a warm bath, reading a book, or practicing relaxation techniques.

Creating a comfortable sleep environment is also important. Invest in a supportive mattress and pillows that can help relieve the physical discomfort that often accompanies pregnancy. Additionally, consider using a pregnancy pillow to support your growing belly and alleviate pressure on your back and hips.

Managing anxiety and stress is another key to improving sleep quality during pregnancy. Practicing mindfulness and deep breathing exercises can help relax the mind and calm the body before bed. If your worries persist, consider talking to a healthcare professional who can provide guidance and support.

It’s also important to prioritize good sleep hygiene. Avoid consuming caffeine or large meals close to bedtime, as these can disrupt sleep patterns. Limit exposure to screens, such as phones and laptops, before bed, as the blue light emitted can interfere with your body’s natural sleep-wake cycle.

In summary, difficulty sleeping during pregnancy is a common problem that many women face. By implementing a bedtime routine, creating a comfortable sleep environment, managing anxiety and stress, and practicing good sleep hygiene, you can address these sleep troubles and improve your overall sleep quality during this special time.

Tips for improving sleep during pregnancy

Asleep troubles are common during pregnancy, but there are several tips that can help you get a better night’s sleep:

Establish a routine: Set a regular bedtime and wake-up time to regulate your body’s internal clock.
Create a comfortable sleep environment: Use supportive pillows and a mattress that suits your needs. Consider using a pregnancy pillow to alleviate any discomfort.
Avoid large meals before bed: Digestion can be more difficult during pregnancy, so eat a light meal a few hours before bed to prevent heartburn and indigestion.
Manage stress: Practice relaxation techniques, such as deep breathing or meditation, to help calm your mind before bedtime.
Limit fluid intake before bed: Reduce the amount of fluids you consume in the evening to minimize the need to urinate during the night.
Practice good sleep hygiene: Keep your bedroom dark, quiet, and at a comfortable temperature. Avoid stimulating activities like watching TV or using electronic devices before bed.
Exercise regularly: Engaging in light physical activity during the day can help improve sleep quality. However, avoid exercising too close to bedtime.
Try relaxation techniques: Consider trying techniques such as prenatal yoga, gentle stretching, or taking a warm bath before bed to help relax your body and mind.
Seek medical advice: If you are experiencing persistent insomnia or difficulties sleeping, consult your healthcare provider for further guidance and support.

By incorporating these tips into your routine, you can improve your sleep quality during pregnancy and ensure you are well-rested for the challenges ahead.

Creating a comfortable sleep environment

When you’re having trouble sleeping during pregnancy, creating a comfortable sleep environment is essential in helping you get the rest you need. Here are some tips to create a sleep-friendly atmosphere:

Invest in a supportive and comfortable mattress that provides the right level of firmness for your body. This can help alleviate any back or pelvic pain that may be keeping you awake at night.
Use a body pillow or pregnancy pillow to support your growing belly and relieve any discomfort. This can help you find a comfortable position to sleep in and reduce any pressure on your abdomen.
Keep your bedroom cool and well-ventilated. Pregnancy can cause your body temperature to rise, so a cool environment can help you stay comfortable throughout the night.
Block out any excess light in your bedroom with blackout curtains or an eye mask. This can help create a dark environment that promotes better sleep.
Try using a white noise machine or a fan to create a soothing background noise that can help drown out any external sounds and lull you into a peaceful sleep.
Avoid electronic devices, such as smartphones and tablets, in the hour leading up to bedtime. The blue light emitted by these devices can disrupt your natural sleep pattern and make it harder for you to fall asleep.
Establish a bedtime routine that helps signal your body it’s time to wind down and sleep. This can include activities like reading a book, taking a warm bath, or practicing relaxation techniques.

By creating a comfortable sleep environment, you can improve your chances of falling asleep and staying asleep during pregnancy, even if you’re experiencing difficulties or insomnia. Remember to consult with your healthcare provider if you continue to have problems sleeping, as they may be able to provide additional guidance and support.

Using relaxation techniques to promote better sleep

Insomnia and trouble sleeping during pregnancy are common problems that many women face. The hormonal changes and physical discomfort can make it difficult to get a good night’s sleep. However, by implementing relaxation techniques, you can improve your sleep quality and promote a restful night.

1. Deep breathing exercises

Deep breathing can help relax your body and mind before bed. Find a comfortable position, close your eyes, and focus on your breath. Inhale deeply through your nose, letting your belly expand, and exhale slowly through your mouth. Repeat this cycle several times, allowing each breath to calm your thoughts and relax your muscles.

2. Progressive muscle relaxation

Progressive muscle relaxation is a technique that involves tensing and then releasing each muscle group in your body. Start with your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing. This exercise can help release tension and promote a state of relaxation conducive to sleep.

By incorporating these relaxation techniques into your bedtime routine, you can alleviate sleep problems during pregnancy and improve the quality of your sleep.

Managing nighttime bathroom trips during pregnancy

One common difficulty that many women experience during pregnancy is the need to frequently use the bathroom at night. This is often attributed to hormonal changes and increased blood flow to the kidneys, which leads to extra fluid being processed and more urine being produced.

To manage nighttime bathroom trips and get better sleep during pregnancy, there are several strategies you can try:

1. Limit fluid intake before bedtime: It’s important to stay hydrated during pregnancy, but try to avoid drinking large amounts of fluids in the few hours leading up to bedtime. This can help reduce the need to urinate during the night.

2. Empty your bladder before bed: Make sure to visit the bathroom right before you go to sleep to fully empty your bladder. This can help minimize the need to wake up in the middle of the night to urinate.

3. Elevate your legs during the day: By elevating your legs during the day, you can help reduce edema (swelling) in your legs and feet. This may lead to less fluid accumulation and subsequently fewer trips to the bathroom at night.

4. Create a bedtime routine: Establishing a consistent bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Relaxing activities like reading a book or taking a warm bath can help you fall asleep faster and potentially reduce the number of awakenings during the night.

5. Use relaxation techniques: If you find yourself struggling to fall back asleep after a trip to the bathroom, try practicing relaxation techniques such as deep breathing or meditation. These can help calm your mind and body, making it easier to drift back to sleep.

Remember, while frequent bathroom trips can be bothersome during pregnancy, it’s important to prioritize your overall sleep quality. If you continue to experience significant difficulty sleeping or have concerns about your sleep patterns, consult with your healthcare provider for further guidance and support.

Dealing with pregnancy-related discomfort while sleeping

Pregnancy is a beautiful time in a woman’s life, but it also comes with its fair share of challenges. One of the difficulties that many women face during pregnancy is trouble sleeping. As the body goes through various changes and the baby grows, it can become increasingly difficult to get comfortable and stay asleep throughout the night.

One of the main problems women experience during pregnancy is finding a comfortable position to sleep in. As the baby grows, the belly expands, putting pressure on the back and hips. This can lead to backaches, hip pain, and discomfort that can make it difficult to fall asleep and stay asleep.

Another common issue that many pregnant women face is frequent trips to the bathroom. As the baby presses on the bladder, women may find themselves needing to urinate more frequently during the night. This can disrupt sleep and make it hard to get back to sleep after each trip to the bathroom.

Heartburn and indigestion can also be a problem during pregnancy, particularly in the later stages. The hormones and pressure from the growing baby can lead to acid reflux and discomfort, especially when lying down. This can make it hard to get a good night’s sleep and can leave you feeling tired and irritable the next day.

To alleviate these sleep problems during pregnancy, there are a few strategies that can help. One of the first things to consider is investing in a pregnancy pillow. These specially designed pillows can provide support to the belly and back, helping to relieve pressure and make sleeping more comfortable.

It’s also helpful to experiment with different sleeping positions to find what works best for you. Many women find relief by sleeping on their sides with a pillow between their knees for added support. Elevating the upper body slightly with a wedge pillow can also help with heartburn and indigestion.

In addition, it’s important to establish a sleep routine and create a conducive sleep environment. Try to go to bed and wake up at the same time each day, and create a calm and relaxing sleep environment free from distractions.

Lastly, try to manage stress and practice relaxation techniques before bed. Pregnancy can bring about a lot of anxiety and worries, which can interfere with sleep. Engaging in activities like deep breathing, meditation, or reading a book can help calm the mind and promote a better night’s sleep.

In conclusion, while there may be difficulties in sleeping during pregnancy, there are ways to alleviate the discomfort and promote better sleep. By utilizing pregnancy pillows, adjusting sleeping positions, creating a conducive sleep environment, and managing stress, you can increase your chances of getting a good night’s sleep and waking up feeling refreshed.

Eating a sleep-friendly diet during pregnancy

During pregnancy, many women experience difficulty sleeping and may have trouble falling asleep or staying asleep. Insomnia is a common problem as the body goes through hormonal changes and prepares for the arrival of a baby. However, making changes to your diet can help promote better sleep and alleviate some of the sleep troubles during pregnancy.

Here are some tips for eating a sleep-friendly diet:

Include foods rich in tryptophan: Tryptophan is an amino acid that helps promote better sleep. Include foods like turkey, chicken, nuts, and seeds in your diet, as they are all good sources of tryptophan.
Avoid heavy and spicy meals before bed: Heavy or spicy meals can cause indigestion and discomfort, making it hard to fall asleep. Opt for lighter meals in the evening to promote better digestion and a more peaceful night’s sleep.
Limit caffeine and sugary drinks: Caffeine and sugary drinks can interfere with sleep and cause restlessness. Avoid consuming these drinks in the evening or close to bedtime.
Incorporate sleep-promoting herbs: Certain herbs, such as chamomile and lavender, have natural calming properties that can aid in better sleep. Consider incorporating these herbs into your diet through herbal teas or as part of your meals.
Stay hydrated: Dehydration can cause discomfort and disrupt sleep. Make sure to drink plenty of water throughout the day to stay hydrated and avoid any sleep disturbances.

By following these tips and making adjustments to your diet, you can promote better sleep during pregnancy and reduce the sleep problems that often come with it. Remember to consult with your healthcare provider before making any significant changes to your diet during pregnancy.

Exercising for better sleep during pregnancy

Many women experience difficulty sleeping during pregnancy. It’s not uncommon to have trouble falling asleep or staying asleep, especially as your body goes through various changes and discomforts. Insomnia and other sleep problems can be frustrating and affect your overall well-being. However, there are strategies you can try to improve your sleep quality during pregnancy.

Importance of exercise

Exercise is beneficial for overall health and can also help improve sleep during pregnancy. Regular physical activity can help regulate hormones, reduce stress levels, and promote relaxation, all of which can contribute to better sleep quality. However, it’s essential to choose safe and appropriate exercises for each trimester.

Here are a few exercises that can promote better sleep during pregnancy:

Exercise	Benefits
Prenatal yoga	Helps relax the body and mind, improves flexibility, and reduces anxiety. Includes specific poses that target common pregnancy-related discomforts.
Walking	A low-impact exercise that increases blood flow, boosts energy levels, and promotes relaxation. Can be done indoors or outdoors.
Swimming	Provides a gentle workout that supports the joints, muscles, and ligaments. The buoyancy of water helps reduce strain on the body.
Prenatal Pilates	Focuses on strengthening the core muscles, improving posture, and enhancing overall body stability. Helps relieve back pain and improves sleep posture.

Tips for exercising during pregnancy

Before engaging in any exercise routine during pregnancy, it’s crucial to consult with your healthcare provider. They can provide personalized advice based on your pregnancy and any underlying conditions. Here are some general tips to keep in mind:

Start slowly and gradually increase the intensity and duration of your workouts.
Listen to your body and stop if you feel any pain or discomfort.
Stay hydrated and drink plenty of water before, during, and after exercise.
Wear comfortable clothing and supportive shoes.
Avoid exercises that involve lying flat on your back after the first trimester.

Remember, maintaining a consistent exercise routine can have positive effects on your sleep quality and overall well-being during pregnancy. Be sure to choose exercises that you enjoy and that feel comfortable for your body.

Avoiding caffeine and other sleep disruptors during pregnancy

Sleep problems are common during pregnancy, with many women experiencing difficulty falling asleep or staying asleep. Insomnia and trouble sleeping can have negative effects on both the physical and emotional well-being of pregnant women.

The Impact of Caffeine

Caffeine is a known sleep disruptor and should be avoided, or at least limited, during pregnancy. It is found in coffee, tea, some sodas, and chocolate. Consuming caffeine before bedtime can interfere with falling asleep and may also cause frequent wake-ups during the night. It is recommended to limit caffeine intake to no more than 200 milligrams per day, which is roughly equivalent to one 12-ounce cup of coffee.

Other Sleep Disruptors to Avoid

In addition to caffeine, there are other factors that can contribute to sleep problems during pregnancy. These include:

Nicotine: Smoking or exposure to secondhand smoke can worsen sleep difficulties. It is important to quit smoking and avoid areas where smoking is allowed.
Alcohol and sedatives: Both alcohol and sedatives can interfere with sleep patterns and should be avoided during pregnancy.
Large meals: Eating a heavy meal close to bedtime can cause discomfort and make it harder to fall asleep. It is recommended to have a light dinner and avoid eating right before bed.
Stress and anxiety: Pregnancy can be a stressful time, and stress and anxiety can contribute to sleep problems. Finding healthy ways to manage stress, such as practicing relaxation techniques or talking to a therapist, can be helpful.

By avoiding caffeine and other sleep disruptors during pregnancy, women can improve their chances of getting a good night’s sleep and reduce the negative impact of sleep difficulties on their overall well-being.

Getting support from your partner for better sleep during pregnancy

During pregnancy, many women experience difficulties falling asleep or have trouble staying asleep due to a range of physical and hormonal changes. These problems can lead to sleep deprivation and insomnia, which can worsen other symptoms and negatively impact overall well-being.

If you are having trouble sleeping during pregnancy, it can be helpful to seek support from your partner. Having a partner who is understanding and willing to provide assistance can make a significant difference in your ability to get quality sleep.

Understanding the challenges

The first step is to help your partner understand the specific difficulties you are facing when it comes to sleep. Share with them the physical discomfort, such as back pain or frequent bathroom trips, as well as the emotional challenges that can disrupt your sleep, such as anxiety or hormonal changes.

By explaining these challenges, your partner can better empathize with your situation and provide the support you need.

Creating a sleep-friendly environment

Your partner can also play a crucial role in creating a sleep-friendly environment. This includes making sure the bedroom is quiet, dark, and at a comfortable temperature. They can assist in minimizing distractions that may disrupt your sleep, such as reducing noise or turning off electronics.

Additionally, your partner can help establish a bedtime routine that promotes relaxation and better sleep. This may include activities like a warm bath, gentle stretching, or reading a book together before bed.

Support during the night

For many pregnant women, getting comfortable in bed can be quite the challenge. Your partner can assist you in finding positions that alleviate discomfort and provide support with pillows or cushions. They can also help you change positions during the night if needed.

If you experience difficulty falling back asleep after waking up during the night, your partner can offer reassuring words, gentle back rubs, or even breathing exercises to help calm your mind and promote relaxation.

Communicate your needs

Finally, communication is key. Let your partner know what specific support you need, whether it’s physical assistance, emotional reassurance, or simply someone to talk to. By expressing your needs, your partner can better understand how to provide the support that will help you sleep better during pregnancy.

Remember, you and your partner are a team, and by working together, you can create an environment that promotes better sleep and overall well-being throughout your pregnancy.

Seeking professional help for severe sleep problems during pregnancy

While many women experience difficulty sleeping during pregnancy, severe sleep problems can significantly impact a woman’s health and well-being. Insomnia or other sleep disorders can cause fatigue, low energy levels, and difficulty concentrating during the day, making it even harder for pregnant women to cope with the physical and emotional demands of pregnancy. If you’re experiencing severe sleep problems during pregnancy, it’s important to seek professional help.

Consulting with a healthcare provider who specializes in sleep disorders can provide valuable insights and strategies to improve your sleep quality. They will evaluate your sleep patterns, medical history, and any underlying conditions that may be contributing to your sleep problems. Based on their assessment, they may recommend various treatments and interventions to help you sleep better.

In some cases, cognitive-behavioral therapy for insomnia (CBT-I) may be recommended. CBT-I is a proven therapy technique that helps individuals identify and change negative thoughts and behaviors that contribute to sleep difficulties. This therapy can provide effective strategies to manage stress and anxiety, promote relaxation, and establish healthy sleep habits.

Moreover, your healthcare provider may prescribe safe and appropriate sleep aids that can be used during pregnancy. These medications are carefully chosen to minimize the potential risks to the developing baby. It’s essential to discuss the potential benefits and risks of any medication with your healthcare provider before using them.

Remember that seeking professional help for severe sleep problems during pregnancy is not a sign of weakness. It’s a proactive step towards improving your overall health and ensuring a more comfortable and restful pregnancy. Don’t hesitate to reach out to your healthcare provider if you’re experiencing persistent difficulty falling or staying asleep. Your sleep matters, and there are solutions available to help you get the rest you need.

Exploring alternative therapies for better sleep during pregnancy

Many women experience sleep problems during pregnancy, with insomnia and difficulty sleeping being common issues. While it is important to address these problems to ensure a healthy pregnancy, many pregnant women are hesitant to use traditional sleep aids due to potential risks to the baby.

Fortunately, there are alternative therapies that can help pregnant women get better sleep without the risks associated with medication. These therapies can provide relief for those struggling to fall asleep and stay asleep throughout the night.

– Acupuncture: This ancient practice involves the insertion of tiny needles into specific points on the body to promote relaxation and balance. Acupuncture can help alleviate pregnancy-related discomfort and promote better sleep.

– Yoga and meditation: Gentle yoga poses and mindful meditation can help calm the mind and relax the body, making it easier to fall asleep and stay asleep. Many prenatal yoga classes offer specific exercises and techniques tailored to the needs of pregnant women.

– Aromatherapy: Certain essential oils, such as lavender, chamomile, and bergamot, are known for their calming and soothing properties. Using a diffuser or adding a few drops of these oils to a warm bath can promote relaxation and better sleep.

– Herbal teas: Chamomile, lemon balm, and passionflower are herbal teas that are safe to consume during pregnancy and can help promote relaxation and better sleep. It is important to consult with a healthcare provider before using any herbal remedies.

– Massage therapy: Prenatal massage can help relieve muscle tension and promote relaxation. A massage therapist who specializes in prenatal massage can provide gentle and safe techniques to help pregnant women get better sleep.

– Hypnotherapy: This therapy involves guiding the mind into a state of deep relaxation and utilizing suggestive techniques to promote better sleep. It can help address any underlying anxieties or stress that may be contributing to sleep difficulties.

These alternative therapies offer pregnant women safe and effective ways to improve their sleep without relying on medications. However, it is always important for pregnant women to consult with their healthcare provider before trying any new therapies or remedies.

The importance of good sleep for a healthy pregnancy

Problems in sleeping during pregnancy are very common. Many women experience trouble falling asleep, staying asleep, or getting enough sleep. Insomnia or difficulty sleeping can be a major issue for pregnant women and can have a negative impact on their overall well-being.

Getting enough sleep during pregnancy is crucial for the health of both the mother and the baby. Sleep plays a vital role in the body’s ability to repair and rejuvenate itself. It is during sleep that the body can replenish its energy stores, heal damaged tissues, and regulate hormones.

Pregnancy brings about many physical and hormonal changes that can make it difficult to get a good night’s sleep. The growing belly, increased urination, back pain, and hormonal fluctuations can all contribute to restless nights.

Research has shown that pregnant women who do not get enough sleep are at a higher risk of developing complications such as gestational diabetes, high blood pressure, and preterm labor. Lack of sleep can also lead to increased fatigue, mood swings, and a weakened immune system.

To improve sleep quality during pregnancy, it is important to establish a bedtime routine, create a comfortable sleep environment, and practice relaxation techniques before bed. It is also advisable to avoid stimulants like caffeine and to limit fluid intake in the evening to minimize nighttime bathroom trips.

Consulting with a healthcare provider about any sleep difficulties during pregnancy is essential to ensure the safety and well-being of both the mother and the baby. They may be able to provide additional recommendations or suggest safe sleep aids if necessary.

In conclusion, prioritizing good sleep during pregnancy is crucial for the health and well-being of both the mother and the baby. Taking steps to improve sleep quality can help reduce the risk of complications and promote a healthier pregnancy overall.