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Article Series: Pregnancy
Pregnancy: Everything You Need To Know
7
Sleep Tips For Pregnant Women
Sleep is important to health of all people,
but during pregnancy it is of utmost importance. During a women’s
pregnancy, she needs to get plenty of extra rest. A growing
fetus puts a lot of strain on a women’s body and she needs
to get
more sleep to re-fuel and keep going. Women are so tired
because of the new hormones cycling through their bodies. Progesterone
has a sleepy effect to it and makes women much more tired and
want to sleep more or later. Each trimester has it’s own unique
symptoms that can make sleep more difficult than when not pregnant.
1st Trimester
During the first trimester, a woman can go through a range
of emotions from scared to ecstatic. Adding the new hormones
in the loop, and she can go from happy to horrible in record
time. Sleep challenges are very common due to the body’s reaction
to all the hormones. The rise in progesterone that sustains
a pregnancy causes many women to feel tired continuously. The
rise in HCG might also trigger the tired response too, which
would explain why women tend to be more tired in the first
trimester and feel much better in the second. Sore breasts
and a blossoming bust line may also make getting comfortable
difficult. If you are a tummy sleeper, you might find your
breasts are getting in the way or hurt when you lay on them.
Constipation and the ever-expanding uterus also make for discomforting
nights. Add in frequent bathroom breaks per day and it is surprising
that any pregnant woman sleeps at all. Progesterone is just
a wonder hormone, not only does it make you sleepy; it makes
you have to urinate all the time by increasing your kidney
function. Nausea, also called “morning sickness”, also makes
sleep a challenge. This nausea can and does strike at all hours
of the day and night, especially when lying down or is triggered
by smell.
First Trimester Survival Tips
- Get as much rest as possible and sleep in when you can. Getting
extra rest will help you stay out of the sleep debt that can
cause your symptoms to worsen.
- Stay hydrated, but drink most of your liquids during the day
and avoid them later in the evening so you can cut down on
nighttime bathroom visits.
- Combat nausea with crackers or small bland snacks. Eat often
and in small amounts to prevent getting sick from an empty
tummy. Keep crackers at your beside for when nausea hits you
in bed or in the morning.
- Sleep on your left side as much as you can. This is the best
position for good circulation. Use extra pillows between your
knees or under your belly to help keep you more comfortable.
- Have a night light in the bathroom so you don’t have to turn
on the light and wake yourself fully.
- Make sure you try to go to bed at the same time every night.
This puts your body on a schedule.
- Take naps. If you are tired then go sleep, you body is telling
you to do something.
2nd Trimester
Many pregnant ladies are happy to hit that 2nd trimester mark.
Not only does it mean there is a less risk of a miscarriage,
but also the nausea, frequent urination, and sleepiness have
pretty much gone away. Women usually feel their best and have
a boost of energy during this time. They are starting to show,
but aren’t too big for comfort. There are plenty of maladies
to plague sleep during this time. To make room for the enlarging
uterus, the diaphragm is restricted and breathing becomes shallower.
This causes the infamous heartburn. Many women only have to
eat or drink anything and get it. Many women notice their dreams
become increasingly frightening as pregnancy develops. Many
women have dreams that they left or lost the baby. Plus, dreams
become extremely vivid.
Second Trimester Survival Tips
- In
order to avoid heartburn; try to avoid spicy, fatty, or fried
foods
- Sleep
with your head and neck elevated to keep the stomach acid
down
- Eat
frequent small meals throughout the day
- Use
antacids, they are effective and safe.
- Enjoy
your 2nd trimester and better sleep, but keep sleeping. Extra
rest is still a good thing
- When
sleeping, lie on your side with your knees and hips bent.
Place pillows between your knees, under your tummy and
behind your back. This can help take pressure off your lower
back.
- To
avoid nightmares try not to eat too much before bed and talk
out any fears you might have with your partner or
a therapist.
3rd Trimester
The third trimester is the most sleep challenged stage of
pregnancy. With the frequency of urination, inability to get
comfortable, extra weight, and preparing for the new baby,
some women find themselves struggling to stay awake. Rigorous
fetal movements and fetal hiccups can also impede sleep. Aches
and pains of many kinds can be expected at this time. The joints
are loosening and preparing for birth, the body is carrying
all the extra weight, and even walking can be tough. Many women
during pregnancy wake frequently during the night for no reason,
which can cause her to be sleepy in the morning. Many women
find that they have begun snoring. During the later stages
of pregnancy, many women find that their nasal passages have
swollen and have more nasal congestion. Many women complain
of leg cramps during the 3rd trimester as well. The muscles
of the legs are carrying a lot of weight and tend to get stiff.
Once relaxed at night they can tense up or spasm, causing great
pain and keeping some women awake.
Third Trimester Survival Tips
- Sleep
on your left side. This allows for the best blood flow to
the fetus, your uterus and kidneys. It also improves
circulation of blood back to the heart.
- Try
using a body pillow to help you sleep better.
- Avoid
sodas and other carbonated drinks, they can cause leg cramps.
- If
you’re getting a lot of swelling and begin snoring, call
you doctor
- If
you develop Restless Legs Syndrome, talk to your doctor about
an iron deficiency.
- If
you can’t sleep get up and do something else. Read, watch
T.V., listen to music, clean, you may get tired enough
to want to go back to bed.
- If
you are getting leg cramps, straighten your leg and flex
your foot upwards, this will help get the kink out. Do
these several times before going to bed as a stretching routine
to avoid the cramps all together.
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: 2006
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