THE DIFFICULTIES OF SLEEPING DURING PREGNANCY: GUIDANCE FOR A COMFORTABLE SLEEP

 

Comfortable Sleeping


Pregnancy is a wonderful milestone in a woman’s life.  The path during pregnancy is not that easy as it comes with its own troubles where sleeping issues plays a major role.   With a growing baby, it becomes harder to have a comfortable sleep.  In this article we will find out the several causes that affect sleep during your pregnancy period and guide expectant mothers how to have a good sleep. 

 

ü  Uneasiness of Body

 When you are pregnant your body goes through considerable physical changes which cause you uncomfortable when sleeping.  This is a challenge for every pregnant mother to have a comfortable sleeping posture due to the growing baby bump.  Due to the uterus's weight pressing on the spine and main blood vessels, it can cause back discomfort and poor blood circulation.    For this, sleeping on the left side is recommended as it improves the blood flow to the kidneys and baby, even this position can be uncomfortable since it adds pressure on the shoulders and hips as well.     

 

ü  Continual Urination

Due to the enlargement of uterus, it causes a pressure on bladder where it makes you to have

frequent urination specially at nights.  Pregnant mothers can find it difficult to have long deep

sleeps at nights due to the frequent urination requirements.   

 

ü  Indigestion and Heartburn

During the pregnancy period, heartburn and indigestion caused as a result of the hormonal changes such as increase in progesterone.  Expectant mothers have troubles in falling asleep due this and it can be worst when lying down.   

 

ü  Restless Legs Syndrome (RLS) and Legs Cramps 

Restless Legs Syndrome (RLS) and Leg Cramps are common during pregnancy, especially in the second and third trimesters. These conditions cause uncontrollable want to move the legs causing discomfort in sleeping.

 

ü  Stress and Anxiety

Pregnant mothers worry and stress about the new changes and responsibility as a mother.  These emotions make them difficult to have a smooth and deep sleeping during their pregnancy period.               

                                                                   

Tips For A Better Sleep During Pregnancy 

Followings are some techniques which will help pregnant mothers to have a better night’s sleep.   

1.    1. Finding a comfortable sleeping position:

Pregnant cushion / pillow can have a big impact.  These pillows are made to support the body and relieve the pressure points comforting side sleeping.  You can invest in C shape or U shape pillow which is famous for full body support when sleeping. 


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 2. Avoid Dehydration

Always try to hydrate during your pregnancy period.  However, try to avoid drinking too much before bed to lessen the number of urination requirements. 

3. Consume Smaller and More Frequent Meals

Try to eat small amount but frequent meals within a day to avoid heartburn and indigestion.  Opt out from acidic or spicy meals specially in the evening. 

For better results follow the pregnancy diet plan.

 4. Regular Exercises

Regular and moderate exercises make lessen the RLS and ease leg cramps during pregnancy period.  Swimming, walking and prenatal yoga is a good choice.  Avoid exercising before bed and it will prevent you from falling asleep. 

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5.     Having Relaxation Techniques

Practice breathing exercises, prenatal massage or meditation before bed supports you to be calm and relax.  This will help you to lessen the anxiety or tension and to have a better night’s sleep. 

6.     Creating Calm Sleep Environment

Make sure that you have a calm sleeping friendly bedroom.  Keep the room cool, calm and quiet.  It is good to have a regular nighttime routine during pregnancy period.     

 

Conclusion

 Sleeping difficulties during pregnancy period are common and manageable.  Pregnant mothers should understand these difficulties and address them to support both of her and growing baby’s health.  Prioritizing the sleep is not just about the rest or comfort it is an important part of ensuring good health during the period of pregnancy.

Follow our page for these kind of articles.


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#Pregnancy Journal Memory Book: 

Mama Glow On Body + Belly Oil:
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