Sleeping Advice

Sleeping Advice To Follow During Pregnancy: Everything You Should Know Sooner

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According to National Library of Medicine pregnant women often face different issues when sleeping, and adopting comfortable position can help then to improve mother’s sleeping comfort and health of baby. Some may also find sleeping aids useful. In this article we will discuss about different sleeping advice.

According to a survey by the National Sleep Foundation, 78% of women have difficulty sleeping when pregnant, and 15% experience restless leg syndrome in the third trimester.

A lot of women feel tired during pregnancy, especially in the first and third trimesters. The increased levels of progesterone and the strain of carrying extra weight can make this fatigue worse, and not getting enough sleep can add to the challenge.

Find a comfortable Position

As the baby in the belly grows, pregnant women might struggle to discover a comfortable way to sleep. It’s advised to avoid lying flat on your back, as experts say this can press on the inferior vena cava, reducing oxy Experts often recommend that pregnant women find comfort in sleeping on their side with bent knees, which is good for circulation. Most doctors suggest the left side specifically, as it is believed to protect the liver and improve blood flow to the heart, fetus, uterus, and kidneys. That is why taking sleeping advice from doctor is very important.

To make side sleeping more comfortable, try these techniques

  1. Put a pillow under your baby bump or between your legs.
  2. Use a rolled-up blanket at the small of your back to relieve pressure.
  3. Consider using a foam or egg crate mattress pad to ease sore hips.
  4. Use extra pillows or a body pillow to support your body.

If you happen to find yourself sleeping on your back, don’t worry. Many pregnant women spend some time in this position. If it’s a habit, try placing a wedge pillow behind you when you go to sleep on your side. This way, if you roll back, you’ll still be at a tilt, reducing the impact of sleeping on your back.

Improve Your Sleep Routine

Good sleep hygiene involves adopting habits and behaviors that support consistent, high-quality sleep. This is crucial for everyone, and it becomes especially significant during pregnancy.

Upgrade your sleep habits with these approaches:

  1. Stick to a regular bedtime and wake-up schedule every day.
  2. Reserve your bed for sleeping and intimate activities only.
  3. Avoid exercising within three hours of bedtime.
  4. Keep electronic devices out of the bedroom, and steer clear of screens before going to bed.
  5. If you can’t fall asleep within 30 minutes, get up and engage in a calm, non-stimulating activity like reading or try to get sleeping advice from experts.

Ease Leg Discomfort

Pregnant women often face the discomfort of leg cramps at night, which can be linked to changes in the body’s calcium processing. Restless legs syndrome, marked by strong urges to move the legs, may also become more common during pregnancy.

Here are some methods to prevent your legs from causing sleep disturbances:

  1. Do gentle leg stretches before bedtime.
  2. Ensure you engage in regular daytime exercise.
  3. Maintain a diet rich in calcium.
  4. When faced with sudden cramps, flex your feet or press them against the foot of the bed.

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