The Small Daily Habits That Can Make Pregnancy More Comfortable

Whether you’re expecting for the first time or have been on this journey before, having a happy, healthy pregnancy is always the goal. It’s an exciting and transformative time, but this life stage may include a few curveballs you didn’t see coming. You could end up dealing with morning sickness or acid reflux—or suddenly experience insomnia when you used to snooze blissfully through the night. While all of these unpleasantries are normal during pregnancy, you shouldn’t have to grin and bear any of them.

The good news? There are lots of steps you can take to embrace well-being in pregnancy and find genuine relief along the way. Here, we break down a few small habits and lifestyle changes that can help you feel supported, comfortable and ready for what’s ahead throughout the next nine+ months.

Sipping Water Throughout the Day

Your hydration needs change during this phase of life, and you’ll need more liquids to support baby. “A good general target is about 10 cups—80 ounces—of fluids a day, though it varies by activity level, climate and trimester,” says Sam Hawthorn, CPM, LM, LDM, a certified professional midwife licensed in Washington and Oregon.

Not only will you feel better when you’re well hydrated during pregnancy, but getting in plenty of liquids can help combat several pregnancy symptoms, including constipation, bloating, fatigue, brain fog, Braxton Hicks and swelling. It may even lower the risk of serious complications like preeclampsia.

An easy way to tell if you’re hydrated is to look at the color of your urine. “Pale yellow means you’re on track, dark means drink up,” Hawthorn advises. Keep in mind that your hydration needs will change with factors like the weather and exercise.

Eating Smaller Meals and Snacks

Pregnancy hormones strike again! This time, they can work against you by relaxing the lower esophageal sphincter—the muscle that protects the esophagus from your stomach contents—allowing acid to creep back up and cause heartburn and reflux. Add a growing baby pushing on the contents of your stomach, and you’ve got a recipe for uncomfortable acid reflux.

One simple way to combat this all-too-common complaint: focus on eating less in one sitting. “Instead of large meals, eat smaller, more frequent meals,” advises Dr. Peter Belafsky, MD, PhD, MPH, director of The Center for Voice and Swallowing at the University of California at Davis and co-founder of Reflux Gourmet. Smaller meals put less of a burden on your stomach, allowing it to move food along faster.

Dr. Belafsky also suggests taking note of the specific foods that exacerbate your reflux symptoms, as triggers can vary from person to person. “[Avoid] laying down after eating, and manage stress,” he adds. “These are the first steps for anyone experiencing reflux.”

Incorporating alginate therapy into your routine may help too. Reflux Gourmet’s formula—which is derived from seaweed—creates a gel barrier that floats on top of your stomach contents, offering a layer of protection between the acid in your stomach and your esophagus. Reflux Gourmet’s alginate-based Rescue gels can be taken anytime you feel discomfort—often after meals and before bed—and set up a physical barrier in your stomach within minutes. And unlike antacids and other treatments, which alter stomach acid levels or suppress acid production, alginates keep acid in your stomach to do its job with digestion and nutrient absorption.

Buy it: Reflux Gourmet Vanilla Caramel Rescue, $28, RefluxGourmet.com.

Walking Every Day

Walking is a good habit at any stage of life, and pregnancy is no exception. “Walking supports healthy circulation and can even help position baby well for birth later on,” Hawthorn says. This low-impact activity can also ease swelling, constipation and back pain, along with supporting better sleep and even shortening labor for some women.

Moreover, staying active is “huge for mental health” and can help manage stress and boost your mood while you’re dealing with hormonal shifts, Hawthorn says. She recommends that most healthy pregnant women aim to log about 20 to 30 minutes of walking daily across all three trimesters. (You’ll just likely need to adjust the pace and distance as your body changes.)

Gently Stretching Your Body

Back pain, hip tightness and round ligament pain are all common during pregnancy. Gentle stretching can help to ease these aches and pains. Hawthorn suggests doing common prenatal yoga poses like cat-cow stretches, gentle hip circles and child’s pose to ease tension in the back and pelvis.

“[Supported] squats are also wonderful for opening the pelvis and building strength to prepare for labor,” she adds. Just move slowly and stop if you feel any strain, given that pregnancy hormones make your joints more flexible than usual.

Sleeping on Your Side

It’s typically recommended that you sleep on your side during pregnancy beginning around week 13, as this position keeps the weight of the uterus off the vena cava, the large vein that returns blood to your heart.

You’ll likely find side-sleeping is more comfortable with your growing bump, too. “This position can reduce swelling in the legs and feet and ease heartburn,” Hawthorn says.

If you’re open to sleeping on either side, Hawthorn suggests aiming to snooze on your left side. “Sleeping on the left side … supports better blood flow to both you and baby,” she explains. That said, if you wake up on your right side, it’s no biggie. “I tell clients that either side is fine—the main goal is simply avoiding being flat on your back for long stretches later in pregnancy,” Hawthorn says.

Practicing Deep Breathing

There’s a lot of change happening during pregnancy, making it easy to feel overwhelmed. Taking up deep breathing and practicing mindfulness can help you unwind. “It activates the body’s relaxation response, which can lower stress hormones and blood pressure,” Hawthorn says. “It’s also one of the most valuable tools I teach clients for labor, since the same mindful breathing patterns that calm anxiety during pregnancy can help manage contractions later.” Another perk of this practice: It can help with sleep and general emotional regulation while you’re navigating big life changes.

Practicing Oral Hygiene

It may surprise you to learn that pregnancy can do a number on your teeth and oral health. “Pregnancy hormones increase blood flow to the gums, which raises the risk of gum inflammation and even gum disease if hygiene slips,” Hawthorn says. Untreated gum disease during pregnancy has been linked to preterm birth and low birth weight. “Regular brushing, flossing and keeping up with dental visits is genuinely part of good prenatal care,” Hawthorn says.

To Sum It Up

Making small tweaks to your everyday habits can help you have a smoother pregnancy. Dr. Belafsky says it best: “Take great care of yourself. It isn’t indulgent, it’s necessary to your health, happiness and future.” And if you’re unsure about how to navigate a health issue that pops up, check in with your provider. They should be able to offer personalized advice to keep you on the right path during this time.

About the author:
Korin Miller is a mom of four and healthy-living fan who has had a different experience with each of her pregnancies. An experienced health and pregnancy writer and parent, Korin likes to add her personal experience to each article she writes. Her work has appeared in publications such as Women’s Health, Prevention, Cosmopolitan and The Washington Post.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.