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Sleep, glorious sleep! What is more tempting than to curl up in bed after a hard day's work. But, ironically, sleep is not the friendly bed-mates! In fact, the sound sleep is something that escapes the majority of people around the world. When you are pregnant, the sound sleep is usually a distant dream.
[1945013easyordifficult], you need to sleep! Remember that your body is working overtime to make the child, and you need a little 'extra sleep during this crucial period. Faced with sleep problems during pregnancy is tough, and that's exactly what we're decoding herePregnancy and sleep -. problems and Solutions:
Now you know why you need to sleep well when you are pregnant. When you're in charge of a new life, you must let go of some habits. It 's time to say goodbye to late night parties, working late, and other lifestyle choices that can make sleep difficult to come by.
But not all sleep problems during pregnancy are lifestyles! Some factors are unique to pregnancy and can make sleep seem like an impossible dream.
We have listed the problems of the quarter-wise sleep that women face during pregnancy with ways to beat them. take a look.
1. Sleep Problems - First quarter:
This whole pregnancy is new to you. Your body is changing, and is slowly coming to the realization that life, as we know, is now a thing of the past. Lack of sleep is one of the multitude of changes that occur within your body and your life
Here are some of the things that keeps you from sleeping peacefully.
frequent trips to the bathroom:
have you noticed how suddenly the bathroom has become the most used part of the house for you? Well, you can blame the increasing level of progesterone for this! The additional progesterone, in addition to growing uterus pushing the bladder leads frequent urination during the first quarter (in fact, the entire pregnancy). When you need the urge to empty the bladder every hour or so during the night, uninterrupted sleep may become the victim
Body Achy :.
As your body grows to accommodate her baby, which puts pressure on the muscles and bones, which leads to muscle aches and pains. And 'common for pregnant women to experience swollen breasts and pelvic cramps during pregnancy, which can make it difficult to sleep
morning sickness :.
The funniest thing about morning sickness is that it is not limited in the morning! The pregnancy nausea and vomiting can strike at any time of the day, even at night! Sleep is the last thing on your mind when you have to run to the bathroom to puke!
First Quarter of sleep problems - Solutions:
You can not escape from all the changes that take place within your body; which is just part and parcel of pregnancy. But you can find ways to address the problems and ensure that you can sleep better at night!
Just follow the tips mentioned here and sleep like a baby (before the actual baby makes its appearance!)
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program your Naps:
When you are pregnant, you need to learn the art of making programs! Start with naps. You need to nap as much as possible to catch up with sleep. The best time to NAP is between 2-4 pm. Even better, take two naps 30 minutes instead of a long repetition of two hours. If you are working, trying to find a comfortable place in the office where you can take a couple of winks.
[ Read: Important Sleeping Positions During First Trimester ]
Minimize Fluid intake in the Evening:
Watch the clock strikes 6 pm and put a break on fluid intake. Yes, you need to drink water at night too, but try to drink as little as possible. Because? Well, if you want to reduce the number of bathroom visits at night, this step is essential
Keep Salt Crackers Handy :.
The majority of women find that saltines are a great way to beat morning sickness and nausea. Thus, supply of crackers and keep them on hand in the bedroom. If the crackers are not working for you, find a food item contained and stock up on that
exercise, but soon :.
Staying fit is essential during pregnancy. The exercise is a great way to keep your body in top health. But not exercise late in the evening, if you want to avoid insomnia. Try to work early in the morning instead. You can also exercise in the afternoon and early evenings.
[ Read: How To Minimize Insomnia During Pregnancy ]
2. Sleep problems - Second quarter:
The second trimester is the period of pregnancy honeymoon! Now is the time when the morning sickness eases up, and your body is not yet large enough to cause too many problems. But this is also the time for some specific problems in the second quarter that can cause sleep problems. Here they are:
Heartburn:
Thank God that morning sickness is a thing of the past. But you're not really out yet dock! Nausea can also prevent you from sleeping, but reflux will! During the second quarter, the growing uterus pushes against the stomach, causing heartburn. When you lie down, heartburn symptoms tend to worsen
:! cramps
Even if the worst is yet to come, cramps can make their presence felt in the second quarter as well. Many pregnant women experience cramps in the calves, which can keep them awake at night
vivid dreams :.
Some pregnant women experience vivid dreams during the second quarter. Experts say that the stress of life, added to concerns about pregnancy and childbirth produces disturbing dreams for pregnant women. These dreams can make sleep itself seem like the enemy
Second quarter sleep Issues - :! Solutions
How do you deal with the factors of maintaining the private body of sleep during the second quarter? Just follow the above tips here:
[ Read: How To Enhance Sleep In The Second Trimester ]
Give Your long Digestive System:
When you are pregnant, your digestion can become a longer process. If you tend to go to sleep right after dinner, you need to change things. Try to stay upright for some time after you eat dinner in order for the kickstart the digestive system and to avoid heartburn
Hold Light Dinner :.
Another thing you can do to prevent heartburn is to keep your light menu for dinner. Instead, go for the first heavier breakfast
avoid certain foods and drinks :.
might taste good, but some foods can wreck havoc with your digestive system and cause heartburn. So, try to avoid foods that are spicy and oily. Stay clear of tomatoes, citrus fruits (including fruit juices), and coffee. Another way to avoid heartburn is to avoid carbonated beverages. . So, avoid all fizzy drinks
Eating calcium-rich meals:
Football is not only good for your bones but can also help prevent heartburn stomach. Then, include calcium-rich foods in your daily menu. In addition to dairy products, you can try to leafy greens and canned salmon with the bones
work Foot :.
leg cramps can become a source of acute pain and discomfort as the pregnancy progresses. You can reduce and prevent cramps in the legs by flexing your foot. But do not point your toes, like that aggravate the pain. Instead, extend your heels and pointing your toes toward your head
try to de-stress :.
Stress and anxiety tend to become like a second skin for mothers. But this is not a healthy way to live! So, from now, when you are pregnant, start looking for ways to de-stress. Your efforts not only help you sleep better, but also prepares for the battle that is parenting. Try meditation, yoga, listening to music, reading good books, talking with friends, watching hours of Dr. Who on Netflix - anything that helps you overcome the blues! You can also try to eat foods that are rich in tryptophan, which converts into serotonin in the brain and calms the nerves. Opt for Turkey, milk and bananas for your daily dose of this awesome amino acid
See an expert :.
If vivid dreams are keeping you awake at night, you can consider to see an expert. A consultant can help you navigate the negative feelings clogging your brain and help you sleep better.
3. Sleep Problems - Third quarter:
Now you're in the final stretch. The end is in sight and very soon you will be able to hold your bundle of joy in your hands. But the third quarter is a tough cookie! The last quarter is particularly bad when it comes to sleep
Some of sleep challenges you may face during the third quarter.
Back Pain:
it is larger now than you've ever been before (in most cases). As you gain weight, and, as the uterus expands, the center of gravity of the body moves. All of these combined can cause back pain among pregnant women. In fact, as many as 60% of pregnant women say that a back pain disrupts sleep in the third quarter
frequent urination :.
If you thought your days of running to the bathroom to pee were over, they were sadly mistaken. You will experience frequent urination again as your belly grows larger and your baby moves lower in the basin
difficulty breathing.
vascular congestion in the nasal passages and a growing belly can cause respiratory problems in pregnant women. Many pregnant women begin to snore in the third quarter due to this problem. Snoring can be a serious problem, but it can progress to obstructive sleep apnea, a condition that causes breathing to stop for a few seconds. These breathing problems not only cause insomnia, but can also lead to preeclampsia and low birth weight in infants
restless legs syndrome (RLS).
Have you ever felt like ants are crawling inside the legs? Well, you may have RLS! The restless legs syndrome may play spoilsport and cause many sleepless nights
third quarter Issues sleep - Solutions :.
With the end in sight, you may be eager for the pregnancy to be over already! But there is still time for your baby to be born. And once he's here, sleep becomes even more elusive! So catch up on your sleep, while it is still possible with these tips:
Pamper Your Back:
As mentioned before, sleeping on your side is the best location in when you're pregnant. It will help to take the strain off your back and help prevent a bad back. Try to put a pillow between your knees for additional comfort. You can even try to do abdominal exercises regularly. And try to get a massage at the delicate back when you are in it!
[ Read: Sleeping Tips During Third Trimester ]
Limit Fluid intake:
, you need a lot of water when you are pregnant. But try to reduce your intake of fluids in the evening to avoid frequent urination during the night
see a doctor.
If you have sleep apnea, see a doctor as soon as possible
get a massage :.
If RLS keeps you awake at night trying to get a massage light legs before going to bed. evening walks and a warm bath can also come in handy to beat RLS
eat better :.
You can not eat too healthy, never! So even if you think the meals are delicious and nutritious, take a re-look. Make sure that the food contains large amounts of iron and folic acid to prevent RLS. And avoid caffeine too.
Sometimes, health problems such as asthma and hyperthyroidism can also lead to sleepless nights during pregnancy. If you suspect that something is wrong, please talk to your doctor
Best bed Positions during pregnancy :.
finding that perfect sleeping positions during pregnancy can be a battle. But we've made the task easy for you
This is the best sleeping positions you can try to get a good night's sleep :.
1. Not on your back or stomach:
The first things to remember about sleep positions pregnancy are the prohibitions
Do not sleep on your back or your stomach when you are pregnant
..Yes, you've always been a back / stomach bed, but now is the time to break the habit.
sleeping on your back can make it harder for you to breathe. Also, when you lie on your back, intestines are pushed back from your growing belly, which can cause complications.
to Sleeping on your stomach too is a no go during pregnancy.
When you lie on your belly, you press your growing uterus as well as breast, causing a good deal of discomfort.
[ Read: Sleeping On Back During Pregnancy ]
2. Left is better:
The best you can do while pregnant is to lie on your side and that, on the left side. Sleeping on the left side is not only safe, but it is also more comfortable.
Sleeping on the left side improves circulation and makes sure that the nutrient-rich blood reaches your baby without any difficulty.
When you are lying on your left side, the liver is too easy.
3. Try SOS:
The Sleep On lateral position (SOS) is the best sleep position during pregnancy
In the face of complications during pregnancy.? Get help from gynecologists on Lybrate ready now. Click here to view free of
4. The knees bent:
While you sleep on your side, you can bend your legs and knees to find a comfortable position. And to make it more relaxing, place a pillow between your legs.
5. Comfort Ventre:
Another great way to find comfort during sleep position SOS is to put a pillow under the growing abdomen
[ Read: Sleeping On Stomach During Pregnancy ] [
6. Beat heartburn:
heartburn is a common complaint during pregnancy. You can support the upper body with a pillow to sleep in peace even when you experience heartburn at night.
7. Breathe easy:
Many women experience shortness of breath during late pregnancy. If this is the case, try lying on your side, with head supported.
8. Support your back:
Another good way to get a good night's sleep in late pregnancy is to put a pillow behind your back to give your body some support and prevent a backache.
[ Read: Tips To Deal With Sleeping Problems During Pregnancy ]
Can Lack of sleep cause complications during pregnancy?
You know that you need to sleep well when you are pregnant, but why?
There are many reasons you need deep sleep in everyday life. But when you are pregnant, you need to sleep even more than before.
Wondering why you need to catch zzz zzz? Well, studies show that lack of sleep can lead to:
1. Longer Work:
Some studies show that women who sleep less than six hours a night during the experience in first quarter of the more extended work. On average, the lack of sleep can cause you to experience 10 or more working more hours than women who slept seven hours or more.
2. Complications of birth and low birth weight :.
insufficient sleep can lead to complications during delivery and low birth weight in infants
3. The higher risk of caesarean:
You are about to settle for 4-5 hours sleep each night? You should try to do better! Research shows that the private women sleep are more likely to end up needing a cesarean delivery.
4. More Fatigue:
Pregnant women often complain of exhaustion, as they have never tried before. Fatigue and pregnancy go hand in hand, particularly in the third quarter. Hormonal changes, increasing girth, nausea, heartburn - all these combine to make a woman feel tired bone. Without adequate sleep, fatigue can become all encompassing.
[ Read: Fatigue During Pregnancy ]
5. Irritability and lack of concentration.
Lack of sleep during pregnancy can also cause women to become irritable and develop poor concentration levels
6. Weakened immune system:
When you are pregnant, your immune system becomes weaker. Which is not good news when you have another life growing inside you. Lack of sleep can further weaken the immune system and leave you susceptible to common ailments such as colds and flu.
7. Skin Aging:
A good night's sleep can do wonders for your skin. But when you do not get enough sleep, the skin may begin to age faster than before, leaving you looking haggard and older than your real age.
8. Insufficient production of growth hormone:
Sleep gives a boost to the production of growth hormone in the body. Growth hormone helps to maintain body weight and shape in order. . But that's not all! Growth hormone is also important for the growth of the placenta and uterus. The hormone also works to keep your baby healthy during pregnancy. Without enough sleep, your body is not able to produce enough growth hormone and can cause excess weight gain and other complications of pregnancy.
9. Depression:
Stress is a part of life. But when you are pregnant, the level of anxiety and stress can make a jump. Without sufficient sleep, depression can become a reality for many pregnant women.
[ Read: Depression During Pregnancy ]
Other tips to help you sleep better during pregnancy.
Here are some easy tips for you to take a few hours of peaceful sleep
- During the first quarter, munching on pretzels to beat the nausea is a good idea , but other than that you should avoid late night snacks during pregnancy.
- When you can not sleep, the bed may feel rather uncomfortable. Many people, including pregnant women, tossing and turning in the hope of sleep. But that just does not work! If sleep is not imminent, get up and do something boring -. That should help you fall asleep
- Make your bedroom, especially the bed, a refuge. Keep the room clean and tidy bed.
- Get comfortable pillows and mattress.
- When you are pregnant, you tend to feel warmer than usual. This is because your body temperature tends to increase during pregnancy. So, working with the AC / thermostat and find a temperature that works for you
- The world can wait .; I can not sleep! So, keep distractions like television, books, newspapers and phone off before hitting the bed.
- No matter how chaotic your home looks, avoid deep cleaning of the house at night.
- Remember, the bed is only for sleeping (and sex, of course). So, do not bring work home. And if you have to, do not take it to bed! Head to bed to rest, it does not work!
- Hold the dark and quiet room to woo sleep to give you a visit. Even the night lights can ruin a night's sleep!
- Make sure you are getting at least 20 minutes in the sun each day. Natural light can help regulate sleeping patterns.
- Try a cup of herbal tea (think chamomile, catnip, or oat straw) before going to sleep.
- you can also try magnesium supplements for a good night sleep.
[ Read: Is It Safe To Take Sleeping Pills During Pregnancy ]
You need to rest, pregnant or not. But now that you sleep for two, sleep can become an expensive commodity. Do not worry! With the information provided in this article, you can now catch up on your sleep and get ready for the fourth quarter - the weeks and months after birth. Sleeping in the fourth trimester of pregnancy? Now, that's another story! So, sleep while you can!
Have you had difficulty sleeping during pregnancy? What helped? Do not tell us your secret
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