HealthPartners - Your guide to pregnancy

TAKE YOUR PRENATAL VITAMINS

STEP 3

NEED TO KNOW

Eating a healthy diet is a great way to take in many of the nutrients, vitamins, and minerals you need during pregnancy. But when you’re pregnant, you’ll need more iron and folic acid than you can get from just eating the right foods. Your health care provider will probably recommend that you start taking prenatal vitamins because they: • Contain more iron and folic acid than regular adult vitamins • Contain less of certain vitamins that could cause problems for your baby • Help prevent anemia and lower the risk of certain abnormalities If your prenatal vitamins don’t contain omega-3 fatty acids, ask your provider if you should also take an omega- 3 supplement. Omega-3 fatty acids are important to your baby’s brain development (see page 31).

PRENATAL VITAMINS Prenatal vitamins are a great source of vitamins and minerals. But you will benefit the most by also eating a healthy, nutritionally balanced diet. YOUR ENERGY You’ll be more tired than usual in the early weeks of your pregnancy. Hormonal changes are the likely cause — your body is telling you to rest. Don’t take sleep aids without your health care provider’s approval. If you’re not getting enough sleep, ask your provider for suggestions.

STEP 4

GET ENOUGH REST

Tips for better sleep • Have a massage or warm bath before bedtime • Don’t drink too much after dinner • Avoid caffeine (soda, coffee, tea, chocolate) • Turn your thermostat down to 60-67ºF • Avoid screen time before bed • Read in bed until you feel sleepy • Try relaxed breathing or visualization

Getting enough sleep is important for your physical and mental health— even when you’re not pregnant. The National Sleep Foundation (NSF) recommends getting 7-9 hours of

sleep every night. At the start of your pregnancy, it’s common to feel more tired, so getting enough sleep should be easier. Later in your pregnancy, you may find it harder to sleep because you can’t find a comfortable position or you have to get up several times during the night to empty your bladder. Leg cramps and heartburn can also keep you awake. Sleeping on your side surrounded by pillows or with a pillow between your legs can be a more comfortable position after 22-24 weeks. Sleeping on your back may be uncomfortable and decrease blood flow to your uterus and baby. If you can’t sleep through the night, take a nap (or several naps) during the day if you can. If you’re working, make time for a few 10- to 15-minute rest breaks, spaced evenly through the day.

32 Your Guide to A Healthy Pregnancy