How to sleep when pregnant is the problem most women go through, especially during their first trimester. Fatigue is one of the most common symptoms of pregnancy. For this reason, it is normal for you to feel tired than usual or as if you’ve never experienced such tiredness in your life.
Since your body’s chemistry changes during pregnancy, you need more sleep than ever, therefore you should be researching more on how to sleep during pregnancy. Your body starts to pump more progesterone to build up the endometrium (uterine lining) and prevent miscarriages or spontaneous abortions. These higher levels of progesterone hormone can lower your blood pressure and blood sugar and make you feel drowsy and dizzy.
The problem is at a time when you need to sleep the most and at the desired time! It may be harder than ever to get to sleep. A study by the National Sleep Foundation found that 78 percent of women reported more sleep disorders during pregnancy than other stages of life, and hence they keep looking for solutions on how to sleep when pregnant, to avoid pregnancy complications.
The reasons for their sleeplessness (insomnia) during pregnancy can be physical – back pain, chest pain, or other body changes that keep you awake at night. Or they may be of a psychological nature because you’re thinking about a big change in your life. I hope it is relaxing every night and you never need these frequently asked questions. But mark it just in case today, you need to know how to sleep when pregnant.
How To Sleep When Pregnant And Dream Changes
Research has shown that there’s evidence for a dream change during pregnancy, a condition that is not known to cause any complications.
How Will My Dream Change During Pregnancy?
It all depends Some women sleep well during pregnancy; others have more difficult routes. In the first trimester, for example, the increased level of progesterone can cause nausea and a trip to the bathroom in the middle of the night may become more common.
Later in pregnancy, it may be more difficult to find a comfortable position when your body continues to change. The symptoms and pain of the third trimester can really affect the quality of your sleep.
How Much Sleep Do I Need During Pregnancy?
It is advised to rely on your knowledge of how to sleep when pregnant so as to give you peace of mind and good rest. Although adults sleep is recommended to be seven to eight hours a night, there is no magic number when it comes to sleeping. But many people run less (sometimes work with coffee that looks less attractive during pregnancy) or need more. Your body should be your guide: if you are tired than usual or fall asleep during the day, you may need more sleep. Try to rest more when and if you can do it, and the question on how to sleep when pregnant will not occur more often.
Pregnant And Can’t Sleep?
There are many (very normal) reasons why you’re pregnant and can’t sleep. You may be interested in some or all of these sleep disorders:
Back pain: Back pain often occurs during pregnancy. Place a pillow under your abdomen and/or between your legs to relieve pressure.
Heartburn: pillows can also help with this anger. Try to support the upper part of your body to remove heartburn.
Snoring: You can snore between an additional stuffy nose and pressing the uterus on the diaphragm, let your doctor know about these symptoms and changes. They may be able to prescribe some drugs or treatment for you. The symptom may also be a sign of sleep apnea, high blood pressure and or preeclampsia, which are pregnancy conditions that cause severe complications.
Restless leg syndrome: can’t you keep these legs stable? If you experience discomfort in the legs or creepy palettes that don’t go away, you may have a restless leg syndrome. Sometimes iron and/or folic acid supplements can help. Then talk to your doctor.
The need to urinate: Some pregnant women have difficulty sleeping because they have to get up to go to the bathroom, and then it is difficult to calm down.
Anxiety and/or stress: Understandably you have a lot on your mind. After all, when this baby arrives, your life will change a lot and it is likely that there are many tasks on your list. Meditation can sometimes help if fear prevents you from falling asleep. Applications such as Calm and Headspace offer guided meditation sessions that can help you calm your mind.
How to sleep when pregnant and in first trimester
Jane, a former content writer, was used to jumping out of bed, drink a cup of coffee, and go to the office. Jane’s life after work was full of museum visits, concerts, and dinner with friends.
But as soon as she got pregnant, everything changed. With the complaints of vomiting, nausea, and exhaustion in the first trimester, she can barely spend the day without the need for an urgent nap. Although she was relieved during the second trimester, she quickly realized that she would not feel tired until the third trimester.
Why Do Women Feel So Tired During Pregnancy? – Fatigue In Early Pregnancy
If nausea, back pain, movement of the fetus, and running to the female bath are not enough, some develop restless leg syndrome (RLS), snoring, wild dreams, and insomnia, then how to sleep when pregnant become a problem and fatigue sets in.
In the 1998 National Sleep Foundation Women and Sleep Survey, 78% of women said they experienced more sleep disorders during pregnancy than at any other time. Although mothers do not deny that a child’s payment overcomes the lack of energy or sleep during pregnancy, it helps to understand why this happens to your body, what to expect, and what to do to facilitate the process.
The first trimester is a mixture of excitement and surprises, especially for women who have never been pregnant. Between mental and physical adaptation to changes, some women feel very good and some feel bad.
Below are some reasons why sleep has become a challenge in the first trimester. Dr. of the University of San Francisco, California. Dr. Kathryn Lee recommends new mothers should schedule their sleep the way they schedule important things in their lives.
In a study between new mothers and experienced mothers, experienced mothers got 45 minutes more sleep every night. This extra dream can help make pregnancy a more positive experience. Beginners may feel less energetic and plan to sleep more.
Sleepy Or Unenergetic
Interestingly, an increase in progesterone, one of the hormones needed to maintain pregnancy, may be one of the reasons why pregnant women feel more sleepy than before.
The sleep-inducing and heat-producing effects of high progesterone secretion are known to cause fatigue and early sleep onset. In the study “Changes in the longitudinal architecture of sleep during pregnancy and after delivery” Lee was able to examine a group of women before she became pregnant, during her pregnancy and three months after birth.
During the first trimester, she noticed an increase in total sleep time but noticed poor sleep quality due to night awakening. She also found a decrease in a deep sleep from pregnancy to the first trimester. “Women didn’t say,” I slept 10% less delta last night, “but Lee complained that they felt tired, sleepy and even depressed.
Discomfort Associated With Body Changes
A new mother, Melissa, said to us: “I like how it looks when my body changes, but my breasts are uncomfortable.” When the body changes, discomfort can make it difficult to fall asleep. Complaints about sensitive breasts can make it difficult to sleep in your stomach.
Professor of Psychology at Joseph University and Professor of Pediatrics at the University of Pennsylvania School of Medicine, Jodi Mindell said in an article for Babycenter.com: “Your first trimester is the perfect time to start training yourself to sleep on your left side to improve the flow of blood and nutrients to your fetus and uterus and to help your kidneys get rid of waste and fluids. The sooner you get used to this position, the better you’ll be able to sleep when your belly is bulging.”
Progesterone does not only make pregnant women sleepy; This essential hormone is partly responsible for the endless quest for a bathroom. The inhibitory effect of progesterone on the smooth muscle causes the need to urinate. Later in pregnancy, the frequency of urine will be a problem, as the uterus compresses the bladder and therefore reduces capacity. Many women stand up several times at night to relieve themselves, which interrupts precious sleep time.
Although it has long been called “morning sickness,” many pregnant women will clarify that nausea can occur (and will occur) at any time in the first trimester. The author of the Guide to Sleep Disorders in Women M.D. Meir H. Kryger explains: “Morning sickness, which is quite common in the first twelve weeks of pregnancy, can also cause women to awaken with nausea, sometimes before they are ready to wake up.”
Survival Tips For The First Trimester
- Plan, schedule, and prioritize your sleep!
- Sleep as much as possible. Get extra sleep as much as possible to prevent sleep debts.
- Drink plenty of fluids throughout the day, especially water, but reduce the amount you drink before bedtime.
- To avoid nausea, try to eat soft snacks like crackers throughout the day.
- Sleep on your left side to improve the blood flow and nutrients of the fetus.
- To use the bathroom, place a night light in the bathroom instead of turning on the light; This will help you fall asleep more quickly and faster.
- Have daytime naps as much as you can.
What Side To Sleep When Pregnant – Sleeping Positions In Pregnancy
Sleeping On Your Stomach
If during your research on how to sleep when pregnant you found out your favorite belly position is perfect, you should change the position immediately (for very obvious reasons) when your stomach is the size of a watermelon.
Sleeping on your back during pregnancy.
Experts had recommended that pregnant women should not sleep on their backs in their second and third trimesters. Why? The sleeping position is located on the back, intestines and vena cava of the uterus, the main vein that gives blood from the lower part of the body to the heart, and the growing baby. This pressure can aggravate back pain and hemorrhoids and affect digestion, blood circulation, and possibly cause hypotension (low blood pressure), which can cause dizziness and this is why it is important to learn how to sleep when pregnant to keep your baby healthy.
Insufficient blood flow can also reduce fetal blood flow and give your baby less oxygen and nutrients.
Conclusion: It is not unsafe if you wake up and find yourself sleeping on your back. However, lying on your back for weeks and months can be problematic.
Sleeping On The Left Or Right Side
In the second and third trimesters, sleeping on both sides, preferably on the left, is ideal for you and your future baby. This position provides maximum blood flow and nutrients to the placenta (less pressure on the vena cava) and improves kidney function, which means better disposal of waste products and less swelling of the feet, ankles, and hands.
How to sleep when pregnant – the best position to sleep during pregnancy?
The best position to sleep for pregnant women after their first trimester is to sleep on their left side, this position supports optimal blood flow.
How to sleep when pregnant tips for comfortable sleep during pregnancy
Maybe you’re used to lying on your side or you are not a side-sleeper, but now you can’t rest when you are expecting your baby? here are some tips to handle sleep problems during pregnancy and sleep comfortably in the lateral position:
Use Many Pillows: Try to run one leg over the other and place a pregnancy pillow between them and another pillow behind your back or other combinations that help you sleep.
Get A Special Pillow: Use a wedge-shaped pillow or a 5-meter pregnancy pillow for additional support.
Support Yourself: If the pillows do not help, try sleeping in a semi-upright position on a seat (if any) instead of the bed. Note that it is normal to be uncomfortable for some nights or even a few weeks. Your body will probably adapt to a new position over time.
Best Pregnancy Pillows 2020 You Can Try
Here are a few tested and passed best pregnancy pillows you can get to give you a comfy sleep and make your research on how to sleep when pregnant a worthwhile. You can check the full review on the best body pregnancy pillows here
Sleeping On My Back While Pregnant – Does It Matter?
Regardless of the best intentions and night rituals, very few people remain in one position during the night.
Do not worry if you wake up and find yourself sleeping on your back or on your stomach during pregnancy (I repeat: don’t worry). No damage was done at all. The fact that you wake up is probably telling you to change your pregnant body position (and maybe return to the toilet, another common sleep problem during pregnancy). So just change your position without thinking much and continue your sweet dreams!
Things To Do At A Sleepover – How To Sleep Better In Pregnancy
If sleep disorders are an annoying but rare occurrence, you can try any number of techniques to turn off the effects more effectively. Here are some ideas for you:
- Prepare to sleep regularly. Every day at the same time. Even on the weekend.
- Do not eat too much before bedtime. If you drink caffeine regularly, keep it for the morning.
- Create a rest have. You want fresh, dark and comfortable.
- Free the screens. It works too. Smartphones, tablets, laptops and televisions can make sleep difficult just before bedtime.
- Heartburn. When you have heartburn, avoid spicy, fatty and fried foods and wait for at least an hour, after eating before marching to your bed. Then if the situation is bad or aren’t improving, talk to your doctor.
- If take a Siesta! Great as long as you can spend an hour here and fall asleep at night.
- Exercise during the day. Light physical activities such as walking, swimming and yoga can help you tire your body out and sleep more peacefully.
How To Sleep When Pregnant – Final Words
If these techniques do not help after a week or two, talk to your doctor about a possible treatment for insomnia, as suggested by Dr. Becker, a Psychiatrist in New York.
Your doctor may recommend some over-the-counter medications, such as Benadryl and Unisom, classified as a “Category B” by the Food and Drug Administration. This means that animal studies do not pose any danger to the fetus, but there are no controlled studies in humans. (Learn more about how FDA classifies drugs for use during pregnancy.)
“We use both (Benadryl and Unisom) carefully after evaluating the risk of persistent severe insomnia, probably against the risk of low-risk medication,” says Dr. Becker.
There are also some options for prescription drugs; If you think you need it, talk to your doctor. If you’re having trouble sleeping, don’t be afraid to ask for help.