How would you feel if you can’t get a good quality of sleep? Not good, right? Just imagine what pregnant women have to deal with! If you don’t know yet, they go through several hormonal changes and physical discomforts that can certainly affect their quality of sleep. Each trimester, expect to experience different changes in sleep according to the National Sleep Foundation (NSF).
*Increased daytime sleepiness
*Frequent waking due to increased need to go to the bathroom
*Disruptions in sleep (due to emotional and physical stress associated with pregnancy)
This is the time when sleep improves for some women because the need to go to the bathroom at night becomes less of an issue as the growing fetus reduces pressure on the bladder by moving above it. However, the quality of sleep might still remain poor due to the growing baby and emotional stress brought about by pregnancy.
*Frequent need to go to the bathroom at night returns because the baby is changing position at this time and puts pressure on the bladder once again
*Discomfort because of your growing belly
*Heartburn, sinus congestion and leg cramps might occur
Here are some tips that can help you have sound sleep during your pregnancy:
Extra pillows help.
Pillows can be used to support your tummy as well as your back. You can put a pillow between your legs to help support your lower back, making it easier to sleep on your side. There are also different pillows available such as wedge-shaped or full-length body pillows.
Relaxation techniques do wonders.
During pregnancy, relaxation techniques can help relax your muscles and calm your mind. These techniques include yoga, stretching, deep breathing, massage and a warm shower or bath before going to bed.
Nutrition is essential.
Foods high in carbohydrates such as crackers or bread can promote sleep. You may also follow the old belief of drinking a glass of warm milk before bed. Also, snacks that are high in protein help keep your blood sugar levels up, thus preventing bad dreams, hot flashes and headaches.
If you exercise regularly during pregnancy, you are promoting both physical and mental health. Exercise can help you sleep more deeply. However, vigorous exercise four hours prior to your bedtime should be avoided.
If your sleep disturbances are getting more severe, be sure to contact your doctor and inform her about your sleep disorders.