How To Sleep When You Are Pregnant
Between cramp in legs, a racing mind, midnight pee sessions, heartburn and a bumped-up metabolism that’s increasing your internal thermostat along with a baby bump that keeps growing and making you uncomfortable- sleep can be a very difficult challenge. You must consider preparing for the sleepless nights that lie ahead.
However, with that being said, getting sleep during this time is even more important than before because now you are sleeping for two people and not one. So if you are struggling with sleep problems during sleep then keep on reading to find the best solution present along with tips needed to get a good night sleep.
Why Is Sleep So Important When Pregnant?
Sleep is a time when your body needs to repair and reset itself; it is the time when your brain starts to make memories and helps in aligning with the baby brain. During this time the blood vessels restore themselves, and this is very important when there is an increase in the blood flow of your body.
Sleeping also helps in keeping your immune system healthy which helps in supporting your pregnancy. Sleep also helps in controlling your body’s reaction to insulin. So even if your life gets busy, make it your priority to sleep for at least 7 hours every night.
What Are The Best Sleeping Position During Pregnancy?
Tossing and turning all night long can make your sleep very difficult, however; one good sleeping position can be your left side. Similarly, sleeping on the right side is also acceptable. This left-side position is ideal for circulation, increasing the nutrient and oxygen that is reaching your baby, optimizing the kidney function and reducing any kind of swelling.
Once you cross your first trimester, it can become impossible to lie on your stomach, and you must also be careful about lying on your back all through the night. The heaviness of your uterus will press on your artery that runs from your lower body to your heart; this will disrupt the circulation and may also make you dizzy. This position also leads to symptoms such as hemorrhoids and backaches.
What Are The Different Sleeping Positions And How Will They Affect Your Baby?
There are three common sleeping positions; on your stomach, on your back, and on your side. These positions have a different effect on your health and the health of your body. Keep on reading to find out:
- Sleeping On Your Stomach
If your all-time favorite position is tummy-down, then that is perfectly okay. This kind of position does not harm you or your baby, however; as your tummy starts to grow, you will have to change your position due to obvious reasons.
- Sleeping On Your Back
Experts advise their patients to avoid sleeping on their back especially during the second and third trimester. This is because the back sleeping position places the entire weight on your enlarging uterus and the baby. It also puts immense pressure on your intestines and the vena cava which is the main vein carrying blood from your heart to your lower body. This pressure gives birth to different pregnancy problems; it makes digestion weak, it disrupts blood circulation and can even cause low blood pressure.
All of these problems and make you very dizzy. Since the circulation becomes weak, blood flow to the fetus can get decreased, and this provides fewer nutrients for its growth. For these reasons, it is not safe to lie on your back for long periods of time.
- Sleeping On Your Side
As mentioned above, sleeping on either side is beneficial, however, the left side is more ideal for you and your baby. This provides the baby with proper blood flow and nutrients. It also decreases pressure on the vena cava, enhances the function of the kidney and this, in turn, provides you with a better elimination of waste from the body. All of these work together to reduce swelling in your ankles and feet.
Tips On Being Comfortable During Sleep
If you are not used to sleeping on your side, or if you have always been a side sleeper and now cannot get proper rest then here are few tips to help make your sleep more comfortable. These tips include:
- Using many pillows
Sleeping with many pillows is bound to help you get the sleep you need. You can try crossing one leg over the other one and put a pillow in between them. You can also put a pillow behind your back or under your hips; this will help you in getting better sleep at night.
- Get A Special Pillow
For more support, you can invest in a special pillow such as a wedge-shaped one that can provide you with restful sleep. You can also invest in a 5-foot tall full body shaped pillow if that is what you need for a good night sleep.
- Get Yourself Up
If pillows are of no help to you, then you can try to sleep in a semi-upright position. You can also invest in the best recliners for sleeping as this will help you in getting you better sleep at night. These recliners are a good investment to make, and once the pregnancy is over, you enjoy napping on them as well.
Common Pregnancy Problems And Their Solutions
Many sleeping problems have simple solutions only if women are aware of them. Some common problems include:
- You Feel Restless; if this is the problem with you, then you can work out in daytime and this way you will feel sleepy at night. However, do try to avoid exercising before bedtime since it can ramp you up.
- You Have A Busy Mind; if you keep stressing about work or the baby that is about to come and cannot sleep, they try to take to your parents or your friend. Also, discuss the problems with your partner and try to get a worry free mind before you head to bed.
- You Have To Pee Continuously; if you have to go to the washroom frequently at bedtime and this keeps on disrupting you sleep then avoid gulping down too many liquids after 6 m.
- You Get Heartburn; try to prop your head on an extra pillow at least an hour before bedtime. Also avoid all greasy, citrusy and spicy food.
- You Have RLS; if you have restless leg syndrome then try to talk to your doctor as this may get triggered due to certain foods. Also gets tested for anemia as RLS is also associated with deficiency of iron in the blood.
Keep in mind that having an uncomfortable sleep during pregnancy is very common at least in the second and the third trimester. Your body will need some time to adjust to the new position so relax and do not worry. Also, make use of these tips mentioned above to get the right comfortable sleeping position.
Do talk to your gynecologist to discuss any unusual feeling that you feel during your sleep. Hope this article was of help to you.