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SLEEPING TIPS FOR PREGNANT WOMEN

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Sleep is the most significant factor to be healthy for every one, but for women this is very important during pregnancy. During pregnancy, every woman requires more rest. The growing baby puts more strain on a women’s body and she requires to sleep more to refuel and to keep on going. Women become tired due to the new hormones cycling in their bodies. Progesterone hormone has sleepy effect and makes women more tired and wishes to sleep more. Each trimester has unique symptoms which makes very difficult to sleep than when not pregnant.

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First Trimester:

In the first trimester, a woman goes through wide range of emotions from scared to blissful. Addition of new hormones in the womb, she may go from happy to horrible record time. Difficulty in sleeping is very common due to the reaction of body to various hormonal changes.

The rise in the levels of progesterone which sustains a pregnancy may cause most women to feel tired continuously. Rise in HCG can also result in tiredness and makes women tired in first trimester, making them feel much better in second. Blossoming bust and sore breasts can also make you feel discomfort.

If you sleep on your tummy, you may feel that your bursts hurting when you lay on them. Expanding uterus and constipation makes you feel discomfort during nights. Additionally, frequent bathroom breaks every day also and it hardly lets any pregnant woman sleep.

Progesterone, a wonderful hormone not only makes you sleepy, but also increases kidney function, resulting in frequent visits to bathroom. Morning sickness or nausea also makes sleeping difficult. Nausea can attack at any time of the day, particularly when lying down.

Tips

Sleep Tips During First Trimester

  • Try to take more rest and sleep whenever possible. Getting more rest helps you to stay out of sleep debts which can worsen the symptoms.

  • Drink more water and stay hydrated, but make sure that you drink more water during day time and avoid drinking fluids in the late hours such that you reduce the visits to bathroom at nighttime.

  • You can overcome nausea with small bland snacks or crackers. Eat very frequently and in small amounts for preventing sick with an empty stomach. Keep snacks or crackers beside you to combat nausea when you are in bed.

  • Try to sleep on your left side as much as possible. This is a best position for better blood circulation. Keep pillows under the belly or between the knees to make you feel more comfortable.

  • Always switch on the light in the bathroom so that you need not make yourself completely wake up.

  • Ensure that you sleep at the same time every night so that you put your body on a schedule.

  • Try to take naps in between.

Second Trimester:

Most pregnant women are very happy to hit second trimester. Not only that it has less chances of a miscarriage, but frequent urination, sleepiness and nausea will go away. Usually, women feel better and also have energy boost up in this time. There are several reasons for the lack of sleep in this time. In order to make room for enlarging uterus, diaphragm is limited and also experiences difficulty in breathing. This results in heartburn. Most woman must drink or eat to overcome it.

Often, most women observe their dreams become frightened as pregnancy develops. Most women dream that they lost or left the baby and even dreams become vivid.

Tips

Sleep Tips During Second Trimester

  • To prevent heartburn, you must avoid fried, fatty or spicy foods.
  • You must sleep in such a way that you keep the stomach acid down. Keep your neck and head a bit elevated to avoid stomach acids coming into throat and even to avoid irritation.
  • Stay away from large meals and eat frequent small meals.
  • You can rely on antacids to reduce heartburn as they are safe and effective.
  • Try to enjoy the second trimester and sleep more as extra rest is a best thing.
  • While sleeping, lie on one side with the hips and knees bent. Place a pillow under the tummy, behind the back and between the knees. This helps to take off pressure from the lower back.
  • In order to prevent nightmares, do not eat much before going to bed and also do not talk much about the fearful things with the therapist or your partner.

Third Trimester:

Third trimester is another challenged stage for sleep during pregnancy. Due to frequent urination, over weight and also preparing for new infant, some women find it difficult to sleep. Rigorous fetal hiccups and fetal movements may also disturb the sleep. Pains and aches of various kinds may be experienced during the third trimester. The joints become loose and start preparing for birth. The body carries all the extra weight and also walking becomes pretty difficult.

Most of the women frequently wake up in the nights for no proper reason in this time, that results in making her sleep in the day time. Most women also notice that they start snoring in this period. In the later stages of pregnancy, most women observe that their nasal passages become swollen and experience nasal congestion. And also, women complain about muscle cramps in the third trimester. Leg muscles carry much weight and may become stiff. As they get relaxed during night, muscles spasms may develop, which results in intense pain and makes some women awake in the nights.

Tips

Sleep Tips During Second Trimester

  • Try to sleep on the left side as it allows best blood circulation to the fetus, kidneys and to the uterus. It also enhances the blood circulation back to heart.
  • Use a body pillow for making you sleep better.
  • Stay away from sodas and carbonated drinks as they cause leg cramps.
  • If you begin to snore and experience more swelling, seek immediate medical attention.
  • If you are suffering from Restless Legs Syndrome, consult the physician regarding iron deficiency.
  • If you are unable to sleep, get up and do other activities like watch television, read books, listen to music, etc.
  • If you are getting leg cramps, straighten the legs and flex the foot upwards to get the kink out. Practice this several times a day before sleeping as a stretching routine for reducing cramps.

 

 

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