Sleeping During Pregnancy (for Parents) – Nemours KidsHealth

anticipant parents know that it ‘ll be harder to get a estimable nox ‘s sleep after their little one arrives. But who could have guessed that catching enough ZZZs during pregnancy could be so unmanageable ?
actually, you may sleep more than usual during the first tailored of your pregnancy. It ‘s normal to feel tire as your body works to protect and nurture the develop pamper. The placenta ( the organ that nourishes the fetus until parturition ) is just imprint, your body is making more blood, and your heart is pumping faster .
It ‘s normally subsequently in pregnancy that most women have trouble getting adequate deep, continuous sleep .

Why Sleeping Can Be Difficult

The inaugural and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleep placement. If you ‘ve constantly been a back or stomach sleeper, you might have perturb getting used to sleeping on your side ( as doctors recommend ). besides, shifting about in bed becomes more difficult as the pregnancy progresses and you get bigger.

other coarse forcible symptoms may interfere with rest as well :

  • the frequent urge to pee: Your kidneys are working harder to filter the increased volume of blood moving through your body, and this filtering process creates more urine. And, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. The number of nighttime trips may be greater if your baby is particularly active at night.
  • increased heart rate: Your heart rate increases to pump more blood, and as more of your blood supply goes to the uterus, your heart works harder to send sufficient blood to the rest of your body.
  • shortness of breath: The increase of pregnancy hormones will cause you to breathe in more deeply. You might feel like you’re working harder to get air. Later on, breathing can feel more difficult as your enlarging uterus takes up more space, resulting in pressure against your diaphragm (the muscle just below your lungs).
  • leg cramps and backaches: The extra weight you’re carrying can contribute to pains in your legs or back. During pregnancy, the body also makes a hormone called relaxin, which helps prepare it for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
  • heartburn and constipation: Many pregnant women have heartburn, which is when the stomach contents reflux back up into the esophagus. During pregnancy, the entire digestive system slows down and food stays in the stomach and intestines longer, which may cause heartburn or constipation. These can both get worse later on in the pregnancy when the growing uterus presses on the stomach or the large intestine.

Your sleep problems might have other causes as well. many pregnant women report that their dreams become more intense than common, and some even have nightmares .
stress can interfere with sleep, besides. possibly you ‘re worry about your baby ‘s health, anxious about your abilities as a parent, or feeling anxious about the rescue itself. All of these feelings are normal, but they might keep you ( and your partner ) up at night .

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Finding a Good Sleeping Position

early in your pregnancy, try to get into the habit of sleeping on your english. Lying on your side with your knees bended is likely to be the most comfortable position as your pregnancy progresses. It besides makes your kernel ‘s job easy because it keeps the baby ‘s weight from applying atmospheric pressure to the large vein ( called the subscript vein cava ) that carries blood back to the kernel from your feet and legs .
Some doctors specifically recommend that fraught women sleep on the left side. Because your liver is on the right side of your abdomen, lying on your left field side helps keep the uterus off that big organ. Sleeping on the left field side besides 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 do n’t drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural partially of sleeping that you ca n’t control. Most probable, during the third trimester of your pregnancy, your body wo n’t shift into the back-sleeping military position anyhow because it will be excessively uncomfortable .
If you do shift onto your rear, 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 .
Try experimenting with pillows to discover a comfortable sleep status. Some women find that it helps to place a pillow under their abdomen or between their legs. besides, using a bunched-up pillow or rolled-up blanket at the small of your second may help to relieve some pressure. In fact, you ‘ll see many “ pregnancy pillows ” on the market. If you ‘re thinking about buying one, speak with your repair inaugural about which might work for you .

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Tips for Sleeping Success

Although they might seem appealing when you ‘re feeling despairing to get some ZZZs, remember that nonprescription sleep aids, including herbal remedies, are not recommended for meaning women.

alternatively, these tips may safely improve your chances of getting a good night ‘s rest :

  • Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.
  • Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed. (But make sure that you also get plenty of nutrients and liquids throughout the day.) Some women find it helpful to eat more at breakfast and lunch and then have a smaller dinner. If nausea is keeping you up, try eating a few crackers before you go to bed.
  • Get into a routine of going to bed and waking up at the same time each day.
  • Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like reading a book or having a warm, caffeine-free drink, such as milk with honey or a cup of herbal tea.
  • If a leg cramp awakens you, it may help to press your feet hard against the wall or to stand on the leg. Some women find that stretching their calf muscles before bed helps. Also, make sure that you’re getting enough calcium and magnesium in your diet, which can help reduce leg cramps. But don’t take any supplements without checking with your doctor.
  • Take a yoga class or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)
  • If fear and anxiety are keeping you awake, consider enrolling in a childbirth class or parenting class. More knowledge and the company of other pregnant women may help to ease the fears that are keeping you awake at night.

When You Can’t Sleep

Of course, there are bound to be times when you barely ca n’t sleep. rather of tossing and turning, worrying that you ‘re not asleep, and counting the hours until your dismay clock will go off, get up and do something : read a book, listen to music, vigil television receiver, catch up on letters or electronic mail, or pursue some other activity you enjoy. finally, you ‘ll credibly feel tire adequate to get back to sleep .
And if potential, take short-change naps ( 30 to 60 minutes ) during the day to make up for lost rest. It wo n’t be long before your child will be setting the sleep rules in your house, so you might adenine well get used to sleeping in spurts !

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