Limit caffeine in your diet, relieve stress with yoga, mindful meditation or massage therapy, sleep on your side. Pregnant women are often more comfortable sleeping on their side with their knees bent, which promotes healthy circulation. Most doctors recommend sleeping on the left side specifically, since it is believed that this position protects the liver and increases blood flow to the heart, fetus, uterus and kidneys. Research has shown that in the third trimester (after 28 weeks of pregnancy) sleeping on your back increases the risk of stillbirth.
So, our advice is to go to sleep on your side in the third trimester. For more chronic sleep problems, lifestyle changes, such as giving up television and electronics before bedtime. Pregnant women should not underestimate the effect of stress on their sleep. An estimated 10 to 25 percent of women report symptoms of restless legs syndrome (RLS) during pregnancy (RLS-UK, undated).
This is when you feel an overwhelming need to move your legs. Symptoms are more noticeable in the third trimester and may make it difficult for you to relax and fall asleep. Fears about birth or what life will be like with a newborn have an annoying habit of circling around the head at 2 in the morning. In fact, it shows that your mind is preparing you for the enormous task of being a parent and focusing more on your baby.
Relaxation and breathing techniques can be useful to reduce anxiety you may feel (Ozkan and Rathfisch, 201). Practicing relaxation techniques, such as yoga before bed, can help you wake up less and reduce anxiety. Morning sickness affects almost 70% of women and is not limited to only morning sickness (Einarson et al 201). In fact, morning sickness, or nausea and vomiting in pregnancy (NVP), as they are also known, can occur at any time of the day or night (NHS, 201.sleep on your side.
This is because research found that mothers whose stillborn baby were twice as likely to report that they had fallen asleep on their backs the night before. This may have to do with the flow of blood and oxygen to the baby (Heazell et al., 201.Early in pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes the heart work easier by preventing the baby's weight from putting pressure on the large vein (called the inferior vena cava) that carries blood back to the heart from the feet and legs.
This can cause you to feel lightheaded all day and interfere with your body's natural sleep rhythms during the night. To help you sleep better at night, here you'll find more information about the causes of insomnia, as well as what you can do to manage and perhaps prevent it during pregnancy. Sleep during the second trimester of pregnancy improves for many women, because night urination becomes less of a problem, since the growing fetus reduces pressure on the bladder by moving above it. There are also other over-the-counter and prescription sleeping pills that are considered safe for occasional use during pregnancy, such as Unisom, Tylenol PM, Sominex and Nytol, but always check with your doctor before taking these or any type of herbal preparations.
Keep telling yourself it's the last chance for a long, long time (at least until your baby starts sleeping through the night). But instead of letting this sleep disorder affect you, see your doctor at your next prenatal appointment for help and guidance. As the unborn baby grows, the pregnant woman may find it difficult to find a comfortable sleeping position. Having trouble sleeping won't hurt you or your baby, but it can make daily life a little more difficult.
Since it is possible to experience insomnia and sleep disturbances at any time during pregnancy, you may face loss of closed eyes for weeks and months without a real endpoint in sight. If you fall asleep close to morning time just to have the alarm clock wake you up, see if you can rearrange your day. Even so, first trimester problems can force you to get out of your comfortable bed and also disturb your precious sleep, including morning sickness, which can occur at any time of the day or night, and the constant need to urinate. There are many strategies to mitigate sleep disorders and get the rest you and your baby need.
The most common manifestations of SDB during pregnancy include snoring and obstructive sleep apnea, a condition in which the airways are repeatedly blocked during sleep. Hormonal fluctuations, changes in body systems, and stress levels drive a host of physiological changes that can compromise sleep during pregnancy in unique ways. Any of these results can have a profound effect on the quality and duration of sleep you sleep each night. .