Were you supposed to sleep soundly before pregnancy? Well, kiss those peaceful and relaxing nights bye-bye darling! Because now you have entered into the most beautiful phase of your life- Motherhood.
You may experience disturbance while sleeping at nights during pregnancy. It is not because your belly that weighs you down, but it is your cute baby puts pressure on your bladder that makes you turning, rushing, and tossing throughout every night. Pregnancy is not smooth sailing, especially when it comes to the first time. Between midnight bathrooms runs, heart burn, a racing mind, hopped up metabolism, and cramping legs; your little baby is growing inside you. There are several health issues that every woman needs to face during pregnancy.
The most common problem that develops during pregnancy is the big growth of your belly. It makes uncomfortable and irritating for women to sleep soundly.
Backache has suffered by almost all ladies during pregnancy. The pressure on the lower back gets increases with the increase in the size of the stomach. This lead to sleepless nights.
Snoring. Yeah! Every Mumma snores a lot during the pregnancy.
The most common complaint that every woman make during this stage is the restless leg syndrome. It is an unusual sensation on the legs or some other parts of the body. Restless Leg syndrome will make you to keep moving the legs that make you difficult to sleep.
Heart burn is also a factor that disturbs your sleeping cycle during pregnancy.
Rushing to the washroom! Yes. Frequent urination is the major issue of pregnant mummies. Going frequently to the bathroom for urination may disturb your sleep which may result in daytime fatigue.
Many women also experience nightmares and vivid dreams during this period.
Shortness of breath.
Sleep Apnea! It is a sleeping disorder that causes a disturbance in the upper airways. This is the result of fatty tissues of your throat that collapses and relaxes during the sleep. Women who are generally overweight are most likely to have sleep apnea.
Insomnia is the most primary problem of this phase. It could make you difficult to sleep and you will find to maintain your sound sleep. Sometimes, insomnia is caused by anxiety, worries, stress, and improper lifestyle.
Best positions for sound sleep
#1 Right is not always right!
Yeah! Choose the left this time. You should prefer to sleep on the left of your side. It is considered as the best sleeping posture as it will let your abdomen to grow properly. Left side keeps your baby safe and allows him to sleep calmly. It also ensures the proper flow of blow to your baby. Moreover, sleeping on your left side will allow oxygen, essential nutrients, minerals, vitamins, and other vital elements to reach the baby. However, if you are feeling relax and comfortable by sleeping on the right of our side, then it is also good.
#2 Are you sleeping on your back?
Sleeping on your back! No… Avoid it. It is not the best option to choose from. You may find harder to breathe and discomfort. Sleeping on your back will impede the flow of blood to the uterus as your baby is growing and gaining weight. Pushing down the belly on your intestine, lying on the back may lead your tummy to a big trouble. It also restricts the supply of oxygen, essential nutrients, minerals, vitamins and other vital elements.
#3 No to stomach also!
Sleep on the stomach is also not a good idea! It presses your abdomen on the expanding uterus which may result in pregnancy complicity. You should also avoid sleeping on your stomach. It is harmful to you and for your baby as well.
Tips to have sound sleep during pregnancy
Tip #1 Add more water and other fluid to your routine.
Drink more fluids and water. This will hydrate your body and make your immune system strong. But do remember not to drink excess fluid before bedtime. It will minimize the frequent nighttime urination.
Tip #2 Left, right, left!
Keep moving. Keep walking even if you are not willing to. These days are highly tough for every woman. But it is good to make yourself involved in a bit of exercise. Even a little walk will enhance the blood circulation of your body. It will also reduce nighttime cramps. Women those who are active tend to sleep more soundly than those who are not. Try to do exercise regularly for at least 30 minutes, unless your doctor advises against it. But it should not be practice close to our bed time.
Tip #3 Keep yourself cool, calm and relax.
Nothing should be in mind while going to bed. Anxiety, worry, fear and stress are the prime culprits that prevent proper sleep. Thinking is not a solution, but talking about your problems will definitely solve your issues. Keep your mind relax and tension free while going to bed.
Tip #4 New phase, new schedule.
Get a new bed schedule. You will get more relaxed and comfortable sleep if you set your daily routine. Following tips may help you in proper sleep;
Prefer to have a mildly warm shower.
Try some small snacks. Have some peanuts or few crackers or whole grain cereals with milk. These diets will enhance your sleep as they are the best combination of tryptophan and crabs which are considered as sleep promoters.
Read some pages of a pleasant book.
Have a cup of warm milk or caffeine free tea with honey.
Brush your hair gently.
Get a good massage on the shoulders.
Tip #5 Soft and comfortable pillows.
Stack the pillows. During the third trimester of the pregnancy, doctors will advise you to sleep on the left of your side. It will boost the flow of blood to the uterus, kidney and fetus. Pregnancy pillows will provide you relief from backache. Make use of pillows for support; one under the belly portion and the other under your knee. Do not hesitate to invest in special pregnancy pillows.
Tip #6 Keep heart burn at bay!
Heart burn is the major problem of pregnant women. Make sure not to recline for an hour just after the meal. This may help you to prevent this problem. Moreover, elevate your head on the pillow while sleeping. Pregnant women should also avoid having acidic food, fatty dishes, fried food and spicy items as they give rise to heart burn. However, if your hunger wakes up in the late night; eat light snacks or munching items like crackers, wafers, fruits, cereals, and biscuits.
Tip #7 Healthy Mumma and her healthy baby.
Nap is a must during the day. Every pregnant woman should have a snag of 20 to 30 minutes every day. This will also reduce fatigue and dullness. Shot nap has proved to be beneficial for pregnant ladies. It boosts your immune system and tends to reduce sleeping disorder. But do remember not to take a short nap close to your bed time.
Tip #8 A healthy diet for a healthy mother.
Take a healthy diet in your meal. Do not eat sugary, acidic or spicy food at night. These foods are highly reactive and babies make a quick and active response to these items. So if you are taking them at dinner, your baby will dance throughout the night and will not allow you to sleep! Eat a balanced diet and eliminate caffeine completely from your diet list as it prevents insomnia.
Tip #9 Adieu silence.
Say bubbye to silence. If your sleep gets disturbed in mid, then try to breathe deeply with the hands cupped over the belly portion. While doing so, also make an image that your child is also sleeping with you inside your tummy. The most sweetest trick is to sing a lullaby. In the pregnancy, the baby can hear your voice. So if you will sing, you may start feeling drowsy and your baby will also recognize your voice. This may create a strong bond between both of you.
There is no need to worry much. Motherhood is the most beautiful phase of life. Instead of ruining, feel the pleasure of care and joy.
Stay Healthy and Keep Reading…