Many factors can cause pregnant women have trouble sleeping. Mostly, these are the result of anxiety and stress, hormonal fluctuations, and physical discomfort. However, it is not allowed. During pregnancy, mothers often suffer from confusion to determine a safe sleeping position for not impact fetal development. When in fact it is not necessary, because women’s bodies were created so unique so as to provide protection to the fetus in the womb.
During your first trimester, the sleep-inducing hormone progesterone starts surging through your body. All the extra fluid in your body may send you scurrying to the bathroom countless times every night, and it can be very hard to get comfy. Sleep hyperhidrosis, more commonly known as the night sweats, is the occurrence of excessive sweating (hyperhidrosis) during sleep. Some women experience night sweats during pregnancy due to hormonal changes.
During your second trimester, a good night sleep is likely to return, and with it, a welcome energy boost. Enjoy it, because during your third trimester, the quality of your sleep may reach an all-time low.
Here are some tips that you can apply for more restful sleep during pregnancy.
Sleep and Pregnancy How to Sleep Better
Create a comfortable atmosphere
Before bed, create a comfortable atmosphere. A soft bed will certainly make the body more relaxed. Besides, it keep the room temperature to stay cool because the body temperature during pregnancy tend to be higher. For that, make preparations fan or air conditioner that help cool the room temperature.
Determine the sleeping position
Finding a comfortable sleeping position is the biggest problem during pregnancy. You certainly can not sleep in the prone position and entered the fourth month is also not possible to sleep on her back. Sleep on your back can narrow the major blood vessels and suppress colon causing constipation or hemorrhoids. For that, you had to sleep sideways. Use a pillow between the legs or below the belt more comfortable to sleep sideways. Stretch the legs also can make sleep more comfortable. Sleep on your left side to improve the flow of blood and nutrients to your fetus and to your uterus and kidneys. Try to avoid lying on your back for extended periods of time.
Sleep position during first trimester pregnancy
Early in your pregnancy, you’ll start feeling very sleepy during the day. High levels of progesterone bring on this sudden craving for naps. Progesterone is a hormone that helps regulate a woman’s reproductive cycle. It also makes you drowsy. A flood of the hormone progesterone is what makes moms to be so tired and so wakeful at night in the first trimester. Strangely enough, progesterone can disrupt your sleep at night, leading to even more fatigue during the day. All you can do is rest as much as possible and grab a quick catnap whenever you can. The first trimester is the perfect time to start training yourself to sleep on your left side. That position improves the flow of blood and nutrients to your fetus and uterus, and helps your body get rid of waste and fluids.
The first trimester is the perfect time to start training yourself to sleep on your left side. That position improves the flow of blood and nutrients to your fetus and uterus, and helps your body get rid of waste and fluids.
Pregnancy Sleep position during second trimester
Your hormone levels are rising more slowly now, so chances are you have more energy and are sleeping better than you have in weeks. Morning sickness has probably passed, too. It’s a good idea to try to establish good sleeping habits now, while you are not plagued with the sleeping difficulties of your first or third trimester.Make the switch to side sleeping if you have not already. And implementing other good habits now may serve you well in the months ahead. These might include following a relaxing bedtime routine, having a regular sleep schedule, and taking the television out of the bedroom.Second-trimester sleep stealer can include snoring and congestion, sleep apnea, leg cramps, restless legs syndrome, and vivid dreams.
Sleep position during third trimester pregnancy
During the third trimester, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back for a long period of time.
Limit fluid intake before bedtime
It is quite disturbing during sleep in pregnancy that have often awakened at night to urinate. It certainly can not be avoided, but if you limit your fluid intake several hours before bedtime, it will decimate the intensity to a small room. But, lest you become dehydrated. Therefore, be sure to consume plenty of fluids the next day.
If you do shift onto your back and the baby’s weight presses on your inferior vena cava, the discomfort will probably wake you up. See what your doctor recommends about this; he or she may suggest that you use a pillow to keep yourself propped up on one side.
Try experimenting with pillows to discover a comfortable sleeping position. Some women find that it helps to place a pillow under their abdomen or between their legs. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure.
Set the room light
Dim light makes you do not have to turn on lights when awakened to the restroom in the middle of the night. Dim light, also keeping the drowsiness so you had no trouble sleeping when you return to bed.
Relax your mind and reduce stress and anxiety.
If you have difficulty sleeping because of always thinking about the baby’s condition and any changes soon occur in your life, try practicing some relaxation techniques body. Stress and anxiety are key culprits in preventing a good night sleep. Remember that worrying won’t help you, but talking about your problems will. Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.
Before going to sleep. Snacks, hot shower, or a little yoga to help Relax your mind so that they can sleep more sleep.
Watch your diet.
Completely eliminate caffeine and alcohol to prevent insomnia. If nausea is a problem for you, try eating frequent bland snacks (like crackers) throughout the day. Keeping your stomach slightly full helps keep nausea at bay. Eat a well-balanced diet. Not only is this crucial for you and your baby’s health, but getting the necessary nutrients will help keep you feeling satisfied and less prone to major nighttime “snack attacks” that may contribute to restlessness and insomnia when you go to sleep.
Do not force sleep
If you find it hard to sleep, wake up and do something other than turning the body in bed. Let your body feel tired by itself to the sleepy. Hopefully some tips on successfully help you sleep during pregnancy!
Nap during the day.
If you are not getting enough rest at night, take a nap to help reduce fatigue. Find a quiet spot, and relax even if only for a half-hour nap.
See your doctor for advice if insomnia persists. Now more than ever it is important to get the rest you need!
Sleep Disturbance During Pregnancy
Tips to overcoming difficulties sleep during pregnancy
When the age of pregnancy increases, the sleep difficulties that will be comfortable is often a complaint on the pregnant mother. This is caused by several factors, like the stomach because of the swell, movement of the baby in the womb, feeling uncomfortable around pit of the stomach, e.t.c. All this is causing difficulties for pregnant women to sleep comfortably at night.
When you can not feel comfortable sleeping/insomnia with you how to think with your baby in the womb? Do not worry! The experts said that although the rest of it is probably the most ideal, but less sleep during pregnancy will not harm your baby.
Some tips you can try to do to help you sleep more comfortably:
Look for a comfortable sleeping position for you
The most important factors to be able to sleep comfortably is to find the best sleeping position for you. Best sleeping position is recommended during pregnancy sleeping position is canted to the left of you, this may help optimize the flow of blood, oxygen and nutrition to placenta.
Bathroom with hot water
Wash your body with warm water bath (not too hot) with a fragrant soap and fresh taste will ready to help you sleep.
Avoid eating too much before bed time
When you are pregnant often want to eat something at night, but be very careful because of the desire to eat when they came in the night time because it can affect your sleep. Try to avoid eating too much or satisfied during the bed time. You can change it with a light snack or a glass of warm milk. There are a good eating principles you can follow during pregnancy. This is to reduce the uncomfortable feeling in the area of the stomach pit that you will also can affect your sleep time.
Drinking a glass of warm milk
Drinking a glass of warm milk will help you to sleep this is based of milk contains amino acid tryptophan to increase serotonin level in the brain that will help you to sleep.
Listen to the Music
Listen to music that can be quiet and give you the feeling relax. Choose any of the important music can provide tranquility for you. With calm and feel relax will easy for you to sleep more comfortably.
Sexual conduct with a pair you can is one way to give a good relax and make you relaxed. But if you feel do not want to do this, ask your partner to provide a gentle massage, so you will feel more relax feelings and be as happy / spoiled.
Interesting exercise in the regular breath can help to reduce muscle tension and help you sleep better.
Find a comfortable position for you, sit, stand or lie, and breathe in through the nose slowly ago during breath hold 1-2 seconds and breath out slowly through the mouth, do a few times.
Relax while you can
Take as long as there is always the opportunity to rest.
Here are some tips to make your nights sleep can help you more comfortable. Remember that sleep disturbance is a common complaint during pregnancy. Be patient and make the experience as one of the most beautiful in your pregnancy and all will already paid with the birth of the sweet baby.
How does the Better Sleep Position during Pregnancy?
Many pregnant women are confused about how the sleeping position is good? And whether the baby safe and comfortable? So actually, how sleep position is best during pregnancy?
At the beginning of three semester of the pregnancy, pregnant women can rest and sleep with any of the various positions can be important to provide a sense of comfort the mother.
Pregnant women should not need to worry, that the baby in your womb does not feel comfortable or dangerous, because the mother’s body has been created uniquely, so that it can provide protection, the fetus in the mother womb does not ever feel comfortable because fetus in the womb soar in fetal fluids and have their own space to move freely.
Sleeping position for pregnant women
Sleep with the prone position
This position is safe only for pregnant that is usually in first trimester of pregnancy, breast will enlarge and become more sensitive, will cause inconvenience to sleep prone, and when your stomach is already starting up (14 weeks early) sleep with the prone position become very uncomfortable because you have to support the thigh with a pillow to sleep with prone position, because the stomach begin to enlarge. From a survey, pregnant women who slept prone position before 16 weeks, reaching about 1%. But after 16 weeks will be reduced to 0%.
Recumbent sleep position
At the age reached 16 weeks of pregnancy, pregnant women are not encouraged to sleep recumbent, because sleeping with a recumbent position laying all your weight to the back of the uterus, bowel, and the inferior vena Cava. Recumbent sleeping position also may increase the risk of lumbago, hemorrhoids, and digestive disturbances, and disrupt breathing and circulation. Sleeping in recumbent position in the second and third of three semester of pregnancy also can affect blood pressure. For some women, causing a decrease in blood pressure that makes them feel dizzy, to the other, even increase blood pressure. In the case of pregnancy with high blood pressure to sleep with the recumbent position is NOT recommended.
In fact, which position is the best sleep position for pregnant women?
No further research on a safe sleeping position for pregnant women, but are highly recommended after 16 weeks of pregnancy, pregnant women should sleep with sloping position to the left side because this position gives advantage for your baby to get the maximum flow of blood and nutrients to the placenta because of the large vena (inferior vena Cava) on the back of the right side of the spinal return blood from the body to the bottom of the heart. Can also help to remove the kidney and the remaining product fluid from the body of the mother reduce the swelling of the feet, hands and ankle.
sleep with sloping position to the right, is also good, you can change the position of right-sloping left to make your sleeping more comfortable.
If you wake up at night and find you sleeping recumbent, do not worry, you do not do something that you hurt your baby. Only to return to the slanting position. In fact on the next pregnancy stage, where the stomach is up, along with other conditions such as cramps, urinating often, false contraction, the baby is kicking your stomach, a sense of increased stomach acid that causes the mother will be awakened several times at night so the mother will have changed sleeping position several times and therefore so does not automatically sleep with recumbent position.
Tips: To bed with a more comfortable sloping position, put a cushion between the knee and one on your back. Or you can buy a special pillow for pregnant women.Pregnancy Sleep Position Tips by K. N