Are You Getting Enough Sleep During Pregnancy? 0
Pregnancy brings great joy and excitement. It also brings a serious lack of sleep for some women. Even though many have never had any trouble with sleep, pregnancy can change that. The first and third trimesters can be especially difficult for sleeping.
Pregnancy brings about not only emotional demands, but also physical ones. Take that with the fact that sleep disorders are more likely in women, pregnancy can be a time of extreme fatigue. As we mention in the Flavia Del Monte All Belly Pregnancy review, sleep is very important.
In pregnancy hormones levels are changing. Progesterone levels rise and accounts for much of the daytime feelings of fatigue fell in the first stages. You feel as if you just must have a nap. You may feel as if you just competed in the Olympics instead of having a normal day at work.
Nausea and discomfort that is felt in the first trimester can cause a serious lack of sleep. Getting up to go to the bathroom frequently leads to tiredness during the day.
First time mothers often experience emotional changes which at times lead to insomnia. Worry about labor and delivery and their changing world, whether or not they will be a good parent and even feeling about the health and well being of the baby, can all lead to a bad night’s rest.
After the baby is born it becomes that much harder to get a good night’s sleep so it’s important for expectant mothers to find ways that help them to get a full night of rest. The sooner the better.
In the later stages of pregnancy RLS or restless leg syndrome may be felt. RLS is diagnosed when a person feels unpleasant feelings in the legs causing them to have to twitch or move them to get rid of these symptoms. Heartburn is also a common problem. As many as 50% of all pregnant women feel heartburn during the whole 9 months of pregnancy.
So how can you get a good night’s sleep? First of all. If you do not already sleep on your side, it might be a good thing to get used to. As your pregnancy progresses you will find that sleeping on your side, knees bent, will be a more comfortable position. This also keeps the baby from pressing on your inferior vena cava, the large vein that carries blood from your legs to your heart. It also recommended to sleep on the left since it will keep the baby off of the liver. The left side is also the best for allowing the best blood flow to the kidneys, uterus and most importantly, your baby.
A pillow placed between the legs or tummy and behind the small of your back can also lead to a more comfortable sleeping position. You can purchase what are called “pregnancy pillows”, however any pillow could do.
Sleep aids (even ones that are herbal remedies) are not always a good idea.
Instead, try these six tips:
- If you cannot cut out caffeinated liquids such s coffee, cola, or tea, at least only drink them in the morning or early afternoons.
- At least a few hours before you go to bed avoid drinking a lot so you will not awaken to use the bathroom as often. Do however, drink plenty and stay hydrated during the day.
- Before going to bed, do something that is relaxing such as a nigh warm bath. While it might sound like a cliche, a warm glass of milk gets you sleepy and relaxed.
- Try to go to bed and wake up at the same time every day. A routine helps you get better rest.
- If you are a first time mother with anxiety, joining a support group, or class on pregnancy can give you an understanding of what you’re going through and ease the anxiety you might have.
- If you do find yourself wide awake in the middle of the night, don’t toss and turn. Go ahead and get caught up on something, read a book, watch TV, listen to music. You will get sleep enough to fall asleep soon.
- Taking short naps will help you catch up on sleep you have lost. If possible, take as many as you can. In no time at all , your baby will be born and sleeping may become a distant memory.