Sleeping in pregnant women
Pregnancy is reflected in a special way the whole body and most daily activities. Dream of pregnant women also underwent some changes. During this period, the woman can spin for hours until he found a comfortable position for sleep, allowing to rest fully. Research shows that 60% of pregnant women during the first-trimester nap at least once during the day.
During the pregnancy poses to sleep and change is highly likely the mother not to use her favorite pose.
You may find that you snore or that happens more often than before because of the lining of the nasal canal swells and difficult breathing. Consult your doctor if you find that you snore very loudly, as this may affect proper breathing. It is possible to wake up from leg cramps or involuntary movements known as "Restless Legs Syndrome". It is believed that these conditions are caused by an imbalance in trace minerals and usually disappears after birth.
The best position for sleep is sleeping on one side. Recommended more to sleep on the left side. By thus increasing the flow of blood and nutrients that through the placenta to the baby's reach. Recommended feet and knees are bent. For greater convenience, you can put a pillow between your legs.
Sleeping on your back is not recommended, especially in advanced pregnancy. This posture can lead to back problems, respiratory, digestive system, low blood pressure, poor circulation of the mother and the baby.
Sleeping on your stomach is virtually impossible. With swollen stomach, advancing physical changes completely exclude the possibility of sleeping in this position.
Why sleep problem arises during pregnancy?
Back sleeping can cause:
- Frequent need to urinate;
- A drop in blood pressure, which can make you dizzy, especially when you try to sit or stand up. In some women, it can make blood pressure go up instead;
- Rapid breathing;
- Snoring, which can lead to sleep apnea;
Stress can interfere with sleep, too. Maybe you're worried about your baby's health, anxious about your abilities as a parent or something else.
- Muscle aches and pains, hemorrhoids, and swelling;
- Back pains;
- Increased heart rate.
Tips for Sleeping Success:
- Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.
- Avoid drinking a lot of fluids or eating within a few hours of going to bed at night. Some women think that eating more for breakfast and lunch and then have a smaller dinner is better.
- Use the bed only for sleeping or for reading. Do not use it for work, household chores and work, filling out diaries, etc.
- Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like soaking in a warm bath for 15 minutes or having a cup of herbal tea.
- Also, you can go to courses for pregnant. The company of other pregnant can help you calm down.
- Take a class in yoga or learn other relaxation techniques. This can help you unwind after a busy day.
What to do when you can not sleep?
- Probably it will comes a time when you can not sleep and think what to do. In this cases get up and do something: read a book, listen to music, watch TV or anything else that brings you pleasure. Eventually, you may feel tired enough to go back to bed.