Pregnancy Sleeping Positions
Sleeping During Pregnancy
Finding the best pregnancy sleeping positions is like a big challenge that every pregnant woman goes through. But that does not mean that you can not find comfortable one. In fact, you might sleep more during the first trimester. As your body protects and nurtures the baby, it’s normal for you to feel tired. Your placenta, the organ that feeds the fetus from birth, is still in formation. As a result, your body is producing more blood and your heart beat is faster. Most women experience difficulty getting enough uninterrupted, deep sleep during pregnancy.
How difficult is it to sleep while pregnant?
Sleep problems in pregnancy are caused by the growing size of the fetus. This can make it difficult to find a comfortable position for your body. You might struggle to get used to sleeping on your sides if you have always been a stomach or back sleeper. As you grow larger, it becomes more difficult to shift around in your bed. You may also experience other symptoms that can interfere with your sleep:
The urge to pee frequently:
As your body gets more blood, your kidneys work harder to filter it. This filtering process results in more urine. As your baby gets older, your bladder pressure will increase. This can lead to more trips to the toilet, both day and night. If your baby is active at night, the number of night trips might be higher.
Increased heart beat:
As your blood supply to the uterus increases, your heart has to work harder to deliver enough blood to your rest of the body.
Shortness of breath:
Pregnancy hormones can cause you to inhale more deeply. It might feel as though you are trying harder to get enough air. As your uterus grows, it can make breathing more difficult. This could lead to pressure on your diaphragm, which is the muscle below your lungs.
Leg cramps and backaches:
Extra weight can cause pains in the legs or back. Relaxin is a hormone that the body makes during pregnancy. It helps it prepare for childbirth. Relaxin causes the body to loosen its ligaments, which makes pregnant women more vulnerable to injury, particularly in the back.
Constipation and heartburn:
Many pregnant ladies have stomach contents. This is when the stomach contents return up into the esophagus. The entire digestive system is affected by pregnancy wich can lead to some digestive disorders may appear. Food stays longer in the stomach and intestines, which can lead to constipation or heartburn. Both of these problems can get worse as the growing uterus presses against the stomach and large intestine. Other causes could also be responsible for your sleep problems. Many women who are pregnant report vivid dreams and nightmares. Sleep can also be affected by stress. You might be worried about your baby’s wellbeing, anxious about your parenting abilities, or nervous about the delivery. These feelings are all normal but can keep you up at night (and your partner).
Find a good pregnancy sleeping positions
Try to sleep on your side as early as possible during your pregnancy. As your pregnancy progresses, you will find that lying on your back with your knees bent and your head down is the most comfortable position. This position will make your heart work easier as it prevents the baby’s weight putting pressure on the inferior vein (also known as the inferior vasa cava), which carries blood from your legs and feet back to your heart.
Doctors recommend pregnant women to sleep on their left side. Your liver is located on the right side, so lying on your left side will help keep your uterus from being affected by this large organ. The best blood flow to the uterus, fetus and kidneys is also possible by sleeping on the left side. This improves circulation and the heart’s health. Ask your doctor for recommendations. Don’t worry about rolling over on your back in the middle of the night. You can’t stop the natural process of changing positions while you sleep. Your body will not shift to the back-sleeping position during your third trimester of pregnancy.
You will likely wake up if you shift to your back. Talk to your doctor to see if he or she suggests that you use a pillow to support your head on one side. To find the right pregnancy sleeping positions, experiment with different pillows. A pillow placed between the legs or under the abdomen of a woman’s stomach can help them sleep better. You may also find it helpful to place a pillow under your abdomen or between your legs with a rolled-up blanket. There are many types of “pregnancy pillows” available. Talk to your doctor before you decide to buy one.
Pregnancy Sleeping Positions: Tips to Sleep Well
These may seem tempting if you are desperate for some sleep. But, keep in mind that any over-the-counter or herbal sleep aids are not recommended to pregnant women. These tips can help you get a restful night of sleep.
- Reduce your intake of caffeine-rich drinks such as soda, coffee, and tea as much as you can. Limit your intake to morning and early afternoon.
- Drinking large amounts of fluids and eating large meals within the first few hours after going to bed is a good idea. You should ensure that you get enough nutrients and fluids throughout the day. Women find it beneficial to eat more breakfast, lunch, and dinner. Try eating some crackers before going to bed if nausea is a problem.
- Establish a daily routine that includes going to bed and getting up at the same hour each morning.
- Do not do any strenuous exercise before going to bed. Do something more relaxing like reading a book, or drinking warm, non-caffeinated beverages, such as milk with honey, or herbal tea.
- You can press your feet against the wall to relieve leg cramps. Stretching your calf muscles before you go to bed can help some women. Leg cramps can be reduced by making sure you get enough magnesium and calcium in your diet. However, you should always consult your doctor before taking any supplements.
- You can take a class in yoga or learn relaxation techniques to help you relax after a long day. Discuss any new exercise or regimen with your doctor.
- Consider enrolling in a parenting or childbirth class if anxiety and fear are keeping you awake at night. You may find that you are more informed and feel safer with the company of pregnant women.
You can’t sleep when you don’t want to
There will be times when you can’t fall asleep. Instead of waking up every hour, worrying about whether you are asleep or not, and snoring, get up and do something. Read a book, listen or watch music, check your email, catch up on letters, or engage in some other activity. You’ll eventually feel tired enough that you can go back to sleep. To make up lost sleep, you might consider taking short naps (between 30 and 60 minutes) throughout the day. You won’t see your baby changing the rules of sleep in no time, so get used to getting up in short bursts.
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