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Women feeling very tired during pregnancy, especially during the first trimester, and require more sleep than before. The symptoms of pregnancy such as nausea, heartburn, Toilet midnight trips, indigestion, and even the restless legs syndrome (RLS) can affect sleep. However, a few lifestyle changes can improve sleep in the first quarter to make you sleep like a baby.
Momjunction helps you understand the various sleep problems, the importance of sleeping positions, and ways you can reclaim sound sleep during the first quarter.
reasons behind the lack of sleep at First Trimester:
Your body goes through a lot of changes, which disturb sleep sound. According to National Sleep Foundation (1998) Survey on Women and sleep , 78% of women have experienced sleep disorders during pregnancy than at other times. Here are the signs that hinder sleep during pregnancy.
1. sleepy all the time:
You will feel much sleep early in your pregnancy especially during the day. The increase of the hormone progesterone causes this sudden change in sleep patterns. This hormone regulates the reproductive cycle of the woman who is drowsy. The thermogenic (heat producing) and soporific (sleep-inducing) effects of progesterone lead to fatigue and sleep early onset, and make you exhausted, giving the false notion of a flu.
A research study "Longitudinal Changes in sleep architecture during pregnancy and after giving birth" of Dr. Lee , found that in the first quarter, the total increases the sleep time, but it is of poor quality because of constantly waking up. . There is also a reduction in deep sleep compared to pre-pregnancy. Most of the women complained of drowsiness, fatigue, and even depression
[read: Tips to manage sleep problems during pregnancy ].
2. Discomfort With Body Changes:
Your tender and sore breasts make it difficult for you to sleep comfortably. If you prefer to lie on your stomach, it will be less convenient as the belly starts to show up
. Solution: Try sleeping on your side, which is an ideal location for the nourishment of your baby. Also, be sure to wear an appropriate bra to suit your breasts growing. You can wear a comfortable bra or sports bra maternity sleep during sleep and use a body pillow to support your sore breasts. If breast pain is disrupting sleep, your doctor may prescribe acetaminophen, the FDA pregnancy category C drug.
3. Frequent urge to urinate:
hormone progesterone is also partly responsible for the endless desire to urinate (1). The inhibitory effects of hormones on the smooth muscle stimulate the desire. With the pregnancy progresses, the growing impact also put pressure on the bladder, and then increase the frequency of urination. You will be waking up frequently to relieve the bladder, and will, therefore, disturb your sleep at night
. Solution: If you are tired of bathroom visits, try not to cut fluid intake. Instead, drink more during the day and less before bedtime. Also cut caffeine drinks such as tea, coffee and cola
[Read: How to facilitate frequent urination during pregnancy ]
4. Nausea:
The morning sickness is quite common in the first 12 weeks of pregnancy, and most women develop nausea at any time of the day. It may also wake up in the night, thereby interrupting sleep. Nausea is mostly compounded by low levels of blood sugar in pregnancy (2)
. Solution: You can beat the nausea by trying some herbal remedies or supplements after consulting your doctor. Ginger is an excellent remedy to overcome this. Acupressure helps too.
5. Heartburn Issues:
Progesterone Hormone shows relaxing effects on everything in your body. It also relaxes the smooth muscles that are opening in your stomach from the esophagus. E ', then, allows the stomach contents and acids into the esophagus flow, causing indigestion after the meal, interrupting dinner after sleep (3)
. Solution: You should give adequate time for the food to digest before bedtime. Eat slowly and keep a track of foods that can cause problems.
6. Stress and anxiety:
The pregnancy in the first trimester is a combination of surprises and emotions, especially for first time moms. While adjusting to the physical and mental changes, some women may feel great, and other terrible. A study of first time mothers against mothers with experience has shown that women with experience have had an extra 45 minutes to an hour of sleep every night (4)
. Solution: If you are too stressed out, write down your feelings in a book and try to find solutions. For example, if you're nervous about the delivery, you can sign up for a childbirth class that helps ease your mind. You should settle down before bedtime with relaxing activities like having a cup of warm milk, a hot shower, listening to melodious music, or indulge in relaxation exercises
[Read: How to Improve Sleep in the second quarter ]
best bed positions during the first quarter of :?
How can you get that precious sleep while experiencing all of the above issues that disrupt sleep
1. Sleeping on your side (SOS):
located on the side is much better than sleeping on the front or back. But the best rest position is located on the left side. Sleeping on the right can develop the pressure on the liver and your doctor will ask you to avoid it. Left would be the best location as it prevents the growing uterus to exert a pressure on the liver, enabling the fetus to get enough oxygen and nutrients through the placenta. It also improves blood circulation and reduces the energy spent for the preparation of optimal blood flow for both the mother and the child (5).
switches your position to the right, if you can not, like sleeping on the left for long. You should feel free to alternate from side to side, but make sure you do not sleep on the right for a long period of time.
sleeping on your side with your knees bent is the most comfortable position.
[Read: And 'safe to sleep on the stomach during pregnancy ]
2. Sleeping On Back:
In the initial stages of pregnancy, you can choose to sleep on your back if you're used to that position. However, as the pregnancy progresses, you should avoid lying on your back. And 'because of the growing uterus puts pressure on your back muscles, the spine, the main blood vessels, which therefore affect the flow of blood in your body and the baby (6).
Sleeping on the back will also give you muscle pain, bloating, and hemorrhoids. The location may cause a decrease of blood pressure levels, which can lead to dizziness. For some women, it can cause an increase in blood pressure and can lead to snoring and finally, sleep apnea (breathing shallows during sleep).
Sleep on your back, in a semi-sitting position by taking the support of a couple of pillows is just fine, and help those who suffer from heartburn.
The first quarter is the right time to get adjusted to sleep on the left side, which is the ideal location.
[Read: sleep pregnancy problems and solutions ]
lack of sleep harm the baby
It does not harm your baby how to sleep problems ? They are common during pregnancy. But, you should listen to your body when you ask to rest or slow down. Less sleep early pregnancy can increase the risk of pre-eclampsia and high blood pressure in the mother
Sleeping Aid during pregnancy :.
Sleep aids help in offering you comfortable sleep and sound, especially during the first and third quarters, which are difficult times of pregnancy.
1. Pillows :.
pillows can help you avoid sleepless nights
F or back and belly support -Tuck a pillow between your knees bent to support the lower back. It will also make the practical side rest position. You can use a cushion around the body to the back or front. It gives you the proper support while lying on its side.
You can try various pillows, it is regularly used ones or those specifically available for use pregnancy. You can use the length of the body, or U-shaped pillows C, or wedge-shaped pillows to support your belly or chest
[Read: Benefits of Pregnancy Pillow ].
If you are suffering from heartburn - you can keep an extra pillow under your head to elevate while you sleep. It helps keep stomach acids in place due to gravity rather than leave them to travel back to the esophagus
If you have hip pain -. If you are experiencing body pain or hip pain while lying on the side, a firm mattress will help. An egg-crate foam mattress can be placed on the regular mattress. It will support the torso and limbs, and give you comfortable sleep without hip pain.
2. Food and drink:
What you eat and drink, and when you take them will also affect the quality of sleep. Avoid caffeine and sugar, which are the common sleep stealers. A glass of warm milk before bedtime is an age-old remedy for sleep well
For blood sugar -. If the headaches, bad dreams, or intense sweating disrupt sleep, you may be suffering from low levels of blood sugar. You can take protein packed snacks such as peanut butter, eggs, or turkey, before bedtime to keep the levels of blood sugar high during sleep
for nausea -. Nausea can develop due to an empty stomach. So you should have a light snack containing carbohydrates and protein before bed. Good options include - half sandwich with milk, high protein cereal with milk, or a protein shake. You can eat some bland, dry snacks like pretzels, rice cakes and crackers, if you happen to wake up upfeeling nausea
For heartburn and indigestion - . Avoid taking large meals before bedtime or at the end of the day. Sleep on a full stomach will worsen the condition.
3. The programmed sleep:
Programming sleep time is also essential during pregnancy. You should try to take naps whenever possible. The best time is between two and 16 o'clock You can break it into two 30-minute naps rather than a long two hours sleep. Do not take excess fluids after 6:00 because they reduce nighttime bathroom visits
Relaxation techniques for better sleep Pregnancy :.
you can also try the following simple and proven techniques to relax muscles, calm the mind, and sleep easily.
1. Yoga and stretching:
help to relax, toned body and make it flexible throughout pregnancy. There are many wellness centers and gyms that offer yoga and education that stretches for pregnant women.
You can also develop the scheme providing simple moves for your neck and shoulders, back and calves in life and hamstrings. them doing during the day and before going to bed will help you fall asleep quickly
Warning -. Giving sometime between training and sleep
2. Deep Breathing
Deep rhythmic breathing and lowers the heart rate, relieve muscle stress, and promote good sleep
[Read: Pranayama safe during pregnancy ].
3. Massage:
The massage helps relax the muscles that are prone to stress and thus providing a good sleep. You can also get a massage discussing this option with your doctor before you schedule it. Another great way is to get a hand, foot, or a neck massage from your partner.
4. Progressive Muscle Relaxation:
This is a simple relaxation technique that allows you to sleep soundly. The main idea is to release tight muscles and stretching them (7) relaxing.
Lie down on the bed or floor. Focus on a group of muscles, and try alternating the left and right sides. the hand and forearm muscles First, theses and Release, followed by an arm, face and jaw, shoulders, back, thighs until you go on foot.
5. Guided Imagery.
calms the anxious mind and promotes a deep sleep (8)
Close your eyes and think of a beautiful and relaxing place. Or think of clouds floating along the water's edge. Just imagine every detail, such as smell, texture, color, sound, taste, etc. You have to imagine yourself in a way that engages your mind in a virtual world, and diverts attention from insomnia thought.
6. Exercise:
Performing regular exercise during pregnancy can make you physically and mentally healthy. Promotes deep sleep, as long as you do not over-do them
[Read: 25 simple exercises you can do during pregnancy ].
In addition, you do not choose to exercise within four hours of sleep time. It will rev up and disturb your sleep cycle. Instead, you can work up a sweat during the day and early evening
Frequently asked questions :.
1. Can you sleep on your stomach in the first quarter?
As long as you sleep comfortable on your stomach, you are free to sleep as well. However, you find it impossible to sleep on your stomach with your growing belly. This position is also known to cut off the blood supply to the fetus, and can lead to dizziness and nausea and, therefore, it is better to avoid it.
2. How much should sleep in the first quarter?
adults usually require an average of seven to nine hours of sleep each night complete. But, with the demands of pregnancy on the body of a woman, you may need more sleep during the first quarter. The hours of sleep may vary from woman to woman. However, you should listen to your body and take a rest when necessary to reduce the sleep disturbances.
Do not forget to share your sleeping experience on the onset of pregnancy in the comments section.
items recommended:
- 3 places important positions during pregnancy - second trimester
- 7 important positions bed during third trimester of pregnancy
- 5 simple tips for managing sleep problems during pregnancy
- pregnancy Pillow - ?? What is it and what are the benefits
- What are the pregnancy right clothes to wear?
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