For new parents, sleep deprivation is indeed an unavoidable reality. Unfortunately, as with most parents, sleep issues begin even before the kid is born. Stress levels, fluctuating levels of hormones, and altered body systems all contribute to a variety of physiological changes that can affect sleep throughout pregnancy in unusual ways. Most pregnant women, according to research, wake up frequently at night, and a considerable proportion of them suffer insomnia, poor sleep, and extreme daytime weariness throughout all three trimesters. There are numerous methods for minimizing sleep disruptions and obtaining the necessary rest for both you and your infant. If you are pregnant then you shouldn’t wash cushions or do any heavy work so you should get waterproof cushion pads.
Locate a Relaxed Position
A pregnant lady could have trouble finding a relaxing and comfortable position as even the unborn child becomes bigger. Pregnant women should be aware that some medical professionals advise against lying flat on their backs since doing so can compress the inferior vena cava, therefore, reduce oxygen to the placenta. Because it encourages healthy circulation, lying on one’s side with the knees bent is typically the most comfortable position for pregnant women. Particularly on the left side, which is supposed to preserve the liver and improve blood circulation to the heart, foetus, uterus, including kidneys, is how most doctors advise their patients to sleep. Side sleeping can be more pleasant with the following methods:
- Put a cushion between your legs or under your uterus.
- To ease the pressure, place a blanket that has been rolled up at the small of your back.
- To relieve hip pain, try using a foam or egg crate mattress pad.
- To support your body, use more cushions or a body pillow.
- Don’t worry if you start sleeping on your back again.
Pregnant women frequently spend at least considerable time sleeping in this position. If you frequently find yourself in this position when sleeping on your side, try putting a wedge-shaped cushion behind you. By doing so, the effects of sleeping on your back will be lessened because if you roll over, you’ll at least be tilted.
Eat and Drink With Purpose
The entire process of digestion slows down during pregnancy as a result of hormonal fluctuations and an enlarged uterus. Constipation, indigestion, and heartburn may result from this, and they may get worse at night. Urination also becomes more often as a result of increased renal output and the expanding baby’s pressure on the bladder. For a restful night’s sleep, controlling the body’s gastrointestinal input and output is essential. To possibly prevent sleep interruptions, try making these diet recommendations:
- Steer clear of fizzy beverages, citrus, peppermint, tomatoes, and foods high in fat or spice. These may result in acid reflux.
- Eat nothing three to four hours before going to bed.
- Instead of three substantial meals during the day, eat smaller meals frequently.
- Avoid drinking anything liquid two hours before bed or during meals.
- Eliminate caffeine. This stimulant maintains you alert and may be dangerous to unborn children.
Boost Your Sleep Habits
The routines and actions known as “sleep hygiene” support consistent, high-quality sleep, everyone should practice good sleeping habits, and this is especially true during pregnancy. Use the following techniques to enhance your sleeping patterns:
- Set a regular schedule for bedtime and makeup.
- Don’t work out three hours before bedtime.
- Avoid using screens right before bed and keep devices out of the bedroom.
- If after 30 minutes you still can’t fall asleep, get up and engage in a relaxing activity like reading.
Make Careful To Breathe Properly
Pregnant women are more likely to experience sleep and disorganized breathing due to weight gain, hormone changes, and other physiological changes (SDB). Screaming as well as intermittent a neap, a disorder in which the airway frequently closes during sleep, are the two most typical signs of SDB during pregnancy. SDB has been linked to poor maternal and foetal outcomes, increasing the risk of streetlamp, and hypertensive, especially gestational diabetes.
Therefore, controlling this disease is essential. Uncontrolled SDB can impair cognitive function, cause excessive daytime sleepiness, and have a detrimental impact on the overall quality of life. Thankfully, research indicates that addressing even mild SDB improves both the mother’s and baby’s health. There may be some assistance in:
- With the help of your obstetrician, minimise pregnancy weight gain. Another of the major causes of SDB is being overweight. Utilize a humidifier, if possible.
- SDB is made worse by sinus problems, which can get worse through pregnancy. Keeping the air damp may aid in maintaining the openness of the nasal passages.
- Considering using stones or risers to raise the bed’s head. Even a slight elevation can reduce SDB because sleeping horizontally worsens sleep neap.
Consult your healthcare physician if you are still experiencing sleep issues while pregnant. Cognitive behavioural therapy for sleep is one potential choice in psychological treatment.