How To Sleep During Pregnancy?
As I mentioned in the introduction, the size of the stomach can be one of the key reasons for lack of sleep during pregnancy, especially when you’re used to sleeping on your back or stomach. Lying on your back puts pressure on the aorta and inferior vena cava, which slows the blood return from the legs and feet back to your heart. Therefore, you will not only find it harder to breath, but the baby is also getting less oxygen and nutrients. I don’t even have to explain why sleep during pregnancy on your stomach is almost impossible.
The the best position to sleep during pregnancy is to lie on your side with your knees bent. It is also recommended to sleep on the left side. Lying on your left side improves blood circulation, which your baby can benefit from the extra nutrition and oxygen. Plus, lying on you left side keeps the extra body weight from the liver.You can use a u shaped maternity pillow to prevent yourself from rolling back to your back.
Reasons For Lack Of Sleep During Pregnancy
Frequently need to urinate.
How to Sleep during pregnancy?
Your uterus gets bigger as your baby grows, which puts more pressure on the bladder. Also your kidney is working harder to filter the increased blood volume. Both reasons increased the number of trips to the bathroom. You need to pee even more, if your baby is more active at night. Avoid drinking and eating too much in the few hours before going to bed.
Legs cramps and back pain.
A study from Yale University shows that nearly 60% of pregnant woman wakes up from back pain. The extra weight that you’re carrying causes the legs and back pain. Pressing your feet hard against the wall can get rid of leg cramps or standing on the leg. Adding more calcium-rich food to your diet can also prevent leg cramps.
Shortness of breath.
Pregnancy hormones can make you breathe more deeply, which makes it seems that it’s harder to get air. Nevertheless, the enlargement of your uterus puts more pressure on the muscles just below your lungs (diaphragm). Putting a pillow under your side helps to raise your chest to breath more easily.
Heartburn or constipation.
It takes longer for food to digest during the pregnancy, which can cause constipation or heartburn. The growth of the uterus makes it worse due to the pressure against the stomach or the large intestine. Prop up the head of the bed with blocks or books so that the acids are going down to your stomach.
Worrying about the babies’ health or questioning your ability as a parent or other factors, which makes you nervous, can keep you and your partner awake. Taking childbirth or parenting class can increased your knowledge and ease your fear. Yoga classes are also recommended to help you relax.
Other Tips That Can Help You Sleep During Pregnancy:
- Only drink caffeinated drinks in the morning or early afternoon. Better to avoid any soda, coffee or tea actually.
- Wake up and sleep during pregnancy at the same time each day to create a routine. Your body will get used to it and actually adapt the body to the schedule.
- Avoid any exercise before you go to bed. Your body will be to active, which makes it harder to fall asleep. Instead try something that makes you relax: take a both or drink something warm.
- Take 30-60 minutes naps during the day to make up the lost sleep