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How To Sleep Better When Pregnant

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Tips For Sound Sleep In Pregnancy

Pregnancy Tips : How to Sleep While Pregnant

One or more of the following tips may help you get the sleep you need during pregnancy. However, if your sleep disturbances are severe, talk to your doctor.

  • Extra pillows: Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow.
  • Nutrition: Drinking a glass of warm milk may help bring on sleep. Foods high in carbohydrates, such as bread or crackers, can also promote sleep. In addition, a snack high in protein can keep blood sugar levels up and could help prevent bad dreams, headaches, and hot flashes.
  • Relaxation techniques: Relaxation can help calm your mind and relax your muscles. These techniques include stretching, yoga, massage, deep breathing and a warm bath or shower before bed.
  • Exercise: Regular exercise during pregnancy promotes physical and mental health. Exercise also can help you sleep more deeply. However, vigorous exercise within four hours of bedtime should be avoided.
  • Prescription and over-the-counter medications: Ideally, all medications should be avoided during pregnancy. Some drugs can hurt the developing baby. However, there are some medications that are considered safe to take during pregnancy and that might help you sleep better. Always talk to your doctor before taking any kinds of drugs. This includes over-the-counter drugs, herbs and dietary supplements.

The Best Sleeping Position During Pregnancy

Sleep On The Left Side

Sleeping on the left side is highly recommended during pregnancy since it benefits the baby by promoting the blood flow, applying less pressure on the vena cava, and increasing the availability of oxygen in the womb. This also helps in supplying the vital nutrients to the placenta, and to encourage the kidneys to perform better while eliminating waste efficiently. In turn, this implies that you will have fewer symptoms of heartburn and preeclampsia.

Sleeping on the back

During pregnancy, you will not be able to sleep on the back, especially after a few weeks of pregnancy. When you sleep on the back, the weight of the uterus lies on the spine, back muscles, and intestines. However, you could develop back-aches, hemorrhoids, and impaired circulation. This could be uncomfortable, and the baby might not get enough nutrients through blood as compared to sleeping on the left side.

Tips To Reduce Sleep Problems during Pregnancy:

Sleeping During The First Trimester

Lots of people are dealing with nausea during the first trimester of pregnancy, which can lead to poor sleep.;

Having a light snack before bed may help to settle your stomach but try not to eat anything too heavy. Try to cut back on;caffeinated drinks like coffee;or tea. Too much caffeine can increase your heart rate and mental awareness, making it hard to sleep.;

During the first trimester, there are a lot of changes happening and you will most likely feel more tired than you did before falling pregnant. Try to follow a;bedtime routine;each night and set aside regular time for sleep. Get into the habit of sleeping on your left side now, it can make it easier as your pregnancy progresses. Sleeping on the left side minimises the chance of compressing the vena cava, the vein responsible for returning blood to your heart.

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Practice Better Sleep Hygiene

Sleep hygiene refers to habits that make it easier to fall asleep. Good sleep hygiene signals the brain to wind down and begin sleeping.

People may wish to try the following:

  • Only sleep in the bed and not anywhere else.
  • Wake and go to bed at the same time each day.
  • Keep the bedroom dark and cool.
  • Make the bed as comfortable and inviting as possible.
  • Do not use screens in bed, such as phones or television.
  • Get up if you cannot sleep after 15 to 30 minutes.
  • Limit caffeine before bed, or eliminate it throughout the day.
  • Limit fluids in the hours before bedtime.

Other habits to promote sleep include having a massage to reduce stress or taking a warm bath before bed.

Head To Bed When Youre Sleepy

How to Sleep Better While Pregnant

Your body goes through a lot of changes when youre pregnant. One of those changes is the amount of sleep you need.

If you find yourself nodding off earlier than usual, dont worry. Its natural to feel sleepy earlier in the evening during pregnancy. Its important to listen to your body while youre pregnant, so adjust your bedtime by how you feel.

Theres nothing strange or wrong about going to bed at 7:00 or 8:00 p.m. if thats what your body needs.

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Get The Rest You Need While Pregnant

It is important to listen to your body and take good care of yourself during pregnancy. Here are some simple sleep hygiene tips to get the rest you crave in these special months while awaiting baby.

  • Go to sleep and wake up at the same time every day of the week. Having a sleep schedule will help your body maintain its natural sleep cycle.
  • Stick to a bedtime routine. Spend the last few hours before bed winding down. Then, read a book or listen to some relaxing music for at least 30 minutes before lights-out.
  • Use supportive cushions and pillows to make yourself more comfortable in bed. Special maternity pillows can help take pressure off the parts of your body that feel the most discomfort.
  • Try to get at least 30 minutes a day of light aerobic activity. Practicing yoga or taking a walk outside can improve circulation, mental health and your ability to fall asleep.
  • Avoid drinking a lot of fluid in the evening. This helps cut down on the need to go to the bathroom at night.
  • Cut back on caffeine. Reducing your intake of caffeine is recommended during pregnancy, plus this stimulant makes it more difficult to stay asleep.
  • If you struggle with heartburn, try using pillows to prop your head up higher while lying down. You should also avoid heavy dinners and spicy foods.
  • If you have RLS, try taking a warm bath before bed and ask your physician or OBGYN if you should take any particular supplements.
  • Cognitive Behavioral Therapy Or Cbt

    A model of CBT therapy known as CBT for insomnia can help people manage their thoughts and feelings about sleep and sleeping while changing their behavior.

    CBT for insomnia can treat people with severe sleep deprivation get better sleep. It can help a person:

    • understand their insomnia
    • talk through emotions that play a role in insomnia
    • make healthful changes that reduce insomnia

    CBT may be particularly helpful for those facing anxiety or depression.

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    Best Sleeping Positions During Pregnancy

    The best sleep position during pregnancy is SOS because it provides the best circulation for you and your baby.; It also places the least pressure on your veins and internal organs. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Plus good circulation helps reduce potential swelling, varicose veins in your legs and hemorrhoids.

    Finding A Good Sleeping Position

    How To Sleep Better During Pregnancy | Mom365

    Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart’s job easier because it keeps the baby’s weight from applying pressure to the large vein that carries blood back to the heart from your feet and legs.

    Some doctors specifically recommend that pregnant women sleep on the left side. Because your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off that large organ. Sleeping on the left side also improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys. Ask your doctor what he or she recommends.

    But don’t drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural part of sleeping that you can’t control. Most likely, during the third trimester of your pregnancy, your body won’t shift into the back-sleeping position anyway because it will be too uncomfortable.

    If you do shift onto your back, the discomfort will probably wake you up. Talk to your doctor, who may suggest that you use a pillow to keep yourself propped up on one side.

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    Can A Pregnant Woman Lay On Her Back While Sleeping

    During the second and third trimesters, several specialists advise pregnant women to avoid sleeping on their backs. Why? The entire weight of the growing uterus and baby lies on your back, intestines, and vena cava, the main vein that delivers blood back to the heart from your lower body, in the back sleep position.

    How Can You Sleep Better While Pregnant

    Pregnancy is one of the happiest times of a womans life because it automatically enrolls you to motherhood. Happily, youre no longer a singular instead youre a plural. When you take pills, youre taking for two. The same applies when you sleep, you sleep for two. And your usual sleeping positions may no longer work for you during pregnancy. Dont worry, most pregnant woman suffer from sleep disorder especially in the first and third trimesters.

    During the early stage of pregnancy, your body uses up all the energy to facilitate the synthesis of a hormone called progesterone; the production of this hormone will make you tired and drained as all the energy in your body has been used up which expressly makes you weak as if youre getting sick. Although youre so weak and tired, yet you cant find a comfortable position to sleep.

    As a pregnant woman, your body undergoes a variety of changes. These changes tend to recondition your normal peaceful sleep. The primary cause for your discomfort may include:

    • Increased size of the abdomen
    • Heartburn
    • Insomnia
    • Back Pain

    More so, physical and psychological symptoms associated with pregnancy such as nausea, cramps, and stress, as well as the general discomfort of carrying a baby to term, can cause or worsen sleep-related conditions.

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    Why Is It Hard To Sleep During Early Pregnancy

    Changes in sleep during a woman’s; first trimester of pregnancy are largely driven by rising levels of progesterone . An increase in progesterone triggers changes in the uterus and the rest of the body to support the developing fetus. However, this rise also triggers daytime drowsiness, contributes to nighttime snoring, and increases the risk of sleep apnea.

    Progesterone and other pregnancy hormones are also behind these common pregnancy sleep disruptors:

    • Morning sickness-related symptoms, such as nausea and vomiting
    • Back pain
    • Tender breasts
    • Bloating

    Another reason women may; struggle to sleep during early pregnancy is anxiety. Its natural to worry about your health, the babys health, financial changes surrounding a new baby, and all the other unknowns of childbirth and parenting.

    A Final Note On How To Sleep Better In Early Pregnancy

    12 Ways to actually get some sleep while pregnant

    Pregnancy is a unique and special time as you prepare to meet your baby. Be gentle with yourself and your body as you change and grow into the parent youll soon be. Sleep is a vital part of your overall health at this time, helping reduce the anxiety of delivery and parenthood. A healthy approach to sleep will also give you and your baby the best chance at a safe, healthy delivery.

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    Eat A Small Dinner At Least Two Hours Before Bed

    Speaking as someone whos currently pregnant, Ive had some scary middle-of-the-night moments where Ive woken up choking from acid reflux. But eventually I realized that eating a small meal earlier in the evening could help me avoid acid reflux and resulting issues like heartburn during the night.

    When youre lying down, acid can build up and get up into your throat and chest, causing discomfort, Allison Boester, M.D., ob/gyn at Weill Cornell Medicine and NewYork-Presbyterian, tells SELF. This can become even worse during pregnancy because of physiological changes like the relaxation of the muscle between your esophagus and stomach, which more easily allows that acid to reverse course. Small meals and before lying flat on your back can prevent acid reflux symptoms that are often worse at night when you lie down, Dr. Boester explains.

    If acid reflux is really bothering you, Celeste S. Royce, M.D., an assistant professor of obstetrics, gynecology, and reproductive biology at Beth Israel Deaconess Medical Center in Boston, suggests talking to your doctor. They may recommend antacid medications . Also, if your heartburn comes out of nowhere or is suddenly way worse, definitely discuss that with your doctor ASAP. Its possible to mistake symptoms of preeclampsia for heartburn, Dr. Royce explains.

    Sleep Better When Pregnant By Keeping Naps Short

    Some of us are lucky enough to get a nap during the day, and if you do, you might want to keep that rather short. Naps help deal with pregnancy fatigue but experts recommend taking them 30 minutes a day.

    Taking longer than that takes your body to the deep sleep stage, which makes it more challenging to wake up later on. This can make you feel groggy. If youre at work, heres why you should not be feeling guilty about taking naps.

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    Should You Change Your Sleeping Position In Each Trimester

    As your baby gets bigger, youll find sleeping on your back becomes less and less comfortable, but youll probably find that your body adapts to the discomfort automatically.;

    Theres no need to worry if you find yourself rolling on to your side from time to time, according to Kellie. “This will happen to all of us. At some point in your pregnancy, you aren’t going to feel well being on your back.”

    How Pregnancy Can Affect Sleep

    Pregnancy Health Tips : How to Sleep Better During Pregnancy

    During pregnancy, the bodys physical and psychological changes can create different kinds of discomfort at night, including:

    • Heartburn/Acid Reflux
    • Back Pain
    • Shortness of Breath

    As if the effects of these discomforts werent bad enough for a pregnant womans sleep, these can also contribute to sleep disorders. In fact, insomnia is a common sleep disorder experienced by pregnant women, whether it is accompanied by additional conditions or not. Left untreated, sleep disorders or nightly discomforts can have adverse or negative effects on the mother as well as the baby, such as complications at birth, so its vital that pregnant women get the quantity and quality sleep they need each night.

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    Eat And Drink Strategically

    During gestation, hormonal changes combined with an expanding uterus cause the entire digestive system to slow down. This can cause constipation, indigestion, and heartburn, which might become worse at night. At the same time, increased kidney productivity and pressure on the bladder from the growing baby make urination more frequent. Managing the bodys digestive input and output is crucial for a good nights sleep.

    Try these dietary changes to potentially avoid sleep disruptions:

    • Avoid carbonated drinks, citrus, peppermint, tomatoes, and spicy or fatty foods. These can trigger acid reflux.
    • Refrain from eating within three to four hours of bedtime.
    • Eat small meals throughout the day, instead of three large meals.
    • Dont drink liquid during meals or within two hours of bed.
    • Cut out caffeine. This is a stimulant that keeps you awake, and can be harmful for developing babies.

    How Should A Pregnant Woman Sleep

    How should a pregnant woman sleep? The simple answer is Sleeping on ones side with bent knees is often the most comfortable position for pregnant women, as it encourages healthy circulation. Sleeping on the left side is recommended by most doctors because it is thought to preserve the liver and promote blood flow to the heart, fetus, uterus, and kidneys.

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    Tips For Better Sleep In Pregnancy

    1. There is no easy solution and sleeping tablets may not be safe in pregnancy. Here are some tips for better sleep:

    2. When youre lying on your side, it may be more comfortable to sleep with a pillow supporting your bump and a pillow between your knees. Some women have found pregnancy pillows helpful.

    3. Try to stay active; during the day, even if you feel tired. Yoga, a swim; or walk; would be ideal, just try not to leave it till the evening. Find out more about what kind of exercise you can do in pregnancy.

    4. Avoid caffeinated drinks in the evening. Remember that in pregnancy you should have no more than 200mg of caffeine a day.

    5. Dont;smoke;and dont;drink alcohol. These things can harm your baby and they can stop you sleeping as well.

    6. Try some relaxation exercises before you go to bed. Have a look for a relaxation app or find some relaxing music.;Some women have found hypnobirthing helpful in reducing stress and helping them sleep.

    My husband and I were taught some breathing exercises at our hypnobirthing class. I often get quite panicky and these helped calm me.

    Stephanie

    7. Try not to stress about sleeplessness when youre in bed. Worrying about it can make it even harder to go to sleep. If its possible, try napping at other times of the day.

    8. Try to stay away from screens for the hour before bed. There is research that they affect sleep and prevent you from calming down.

    If you cannot get any sleep at all in pregnancy, talk to your doctor or midwife.

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