Sleeplessness During Pregnancy
Why is it so Hard to Sleep?
Just when sleep becomes invaluable to a woman, pregnancy can entail many long nights of tossing and turning. Many women are plagued with sleeplessness during pregnancy. There are several factors at play that cause this frustrating affliction.
Heartburn and Constipation
Hormones in pregnancy will cause a relaxation of the digestive system: food will stay in your tract longer, causing heartburn and constipation.
The pressure of the expanding uterus on the bladder will necessitate you to frequently empty the organ. Nighttime urination will be even more frequent if your baby is exceptionally active during the wee hours.
Increased Heart Rate
Because your body is pumping more blood to your uterus, your heart rate will increase and make you feel more alert and less sleepy.
Shortness of Breath
Again, your expanding uterus is to blame. The pressure it places on your diaphragm will restrict your airflow and make it harder to take deep relaxing breaths that could help you sleep.
Countless pregnant women report more vivid dreams. It's no wonder - a pregnancy can consume so many of your thoughts! Anxiety about your pregnancy can also make you experience bad dreams more frequently.
Tips to Help You Sleep
Getting some shuteye during pregnancy calls for something more impressive than counting sheep.
- Avoid drinking lots of fluids a few hours before bedtime and avoid coffee like the plague
- Exercise early in the day, never before bed time
- Wind down your day with relaxation techniques
- Try to keep your head clear of anxiety when you lay down in bed
- Associate the bed with sleeping, not with eating food or finishing work
- If you get a leg cramp, you can help alleviate the pain by pressing your foot hard against the wall
- If all else fails, drink some warm milk. Maybe even count sheep!
Correct your Sleeping Position
Sleeping position is very important. Start sleeping on your side early on in your pregnancy. Sleeping on your stomach or back is advised against, as it can be extremely uncomfortable for you and is not safe for your baby.
The most common sleep aid is the pregnancy pillow. A pregnant woman will want to support herself under her abdomen, between her legs, under her head, neck and shoulders and behind the back. This could mean gathering up all the pillows in your house and result in a fort-like structure that leaves little room in the bed for anyone else. This is why there are now many pregnancy pillows specially designed to give you all this support in one pillow.
A hypoallergenic full body pillow will ensure healthier blood circulation and help you find a comfortable and relaxing sleep position. It also gently cradles your tummy and allows for maximum flow of oxygen and nutrients to the placenta while minimizing the swelling of ankles, hands and feet. The U-shaped pillow is made up of three separate pillows (two bolster pillows and one U-shaped pillow) that can be unzipped and detached. The U-shape pillow is perfect for use as a breastfeeding pillow, while the two bolster pillows are great for kids beds.
What if You Just Can't Fall Asleep?
Again, try to associate your bedroom primarily with sleep and leisure. If you're finding it difficult to fall asleep, don't just lay there waiting. Get out of your bedroom and go do something engaging: read a book, write a book, watch television or prepare a baby memory book. Activity will help tire you out and eventually help get you to sleep.
Goodnight and sweet dreams!
|Can't sleep? Then visit the forum to enjoy a midnight chat with other pregnant women suffering from insomnia|
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