Pregnancy is a period that serves as a kind of preparation for the upcoming motherhood. Therefore, every woman, going on maternity leave, counts on the fact that she will have time for quiet preparation for childbirth and good sleep. In fact, each trimester can be uncomfortable, ranging from morning sickness and a constant feeling of fatigue, ending with shortness of breath and a big belly. In order to prepare herself for this in advance, the expectant mother should learn how to sleep pregnant in order to get a good sleep.
How to sleep in the first trimester of pregnancy
The first trimester is the most important gestation period. In the early stages, a woman may suffer from vomiting and frequent urination, to which internal anxiety is added. Also, the first months can be characterized by the anxiety of the expectant mother about pregnancy, upcoming childbirth and even raising a child. Obsessive thoughts can keep you going throughout the day and interfere with sleep, which is very important for a pregnant woman. A well-chosen sleeping position will help you get a good night’s sleep.
Many women are interested in whether pregnant women can sleep on their stomachs in the first trimester. At 11-12 weeks, the stomach already begins to protrude, so from this period it is not recommended to sleep on it. The beginning of the first trimester is the only period in the entire pregnancy when a woman can sleep on her back. Further, the uterus will grow and squeeze the vena cava, which will negatively affect the condition of the mother and fetus. To avoid this, this position should be abandoned from 15-16 weeks.
How to sleep in the second trimester of pregnancy
The second trimester is the most favorable period, which is characterized by the absence of nausea and the small size of the abdomen. This promotes proper sleep and well-being of the expectant mother.
Discomfort can be felt only for the following reasons:
1. Heartburn. It is caused by a high concentration of progesterone. To improve sleep, you need to eat in small portions, chewing food thoroughly. The last meal should be 2-3 hours before bedtime. Activated carbon can be used if necessary.
2. Leg cramps. They are caused by excessive muscle tension. The intensity is so high that the expectant mother can wake up from a severe spasm. To avoid this, it is necessary to reduce physical activity. It should consist of leisurely walks before bed. The spasm itself can be relieved with a gentle massage.
3. Feeling of hunger. Despite the fact that it is not recommended to gorge yourself before bedtime, you cannot go to bed on an empty stomach either. Instead of sweets, you can have a snack with a slice of cheese, unsweetened crackers, or a glass of milk. Waking up from a feeling of hunger in the middle of the night, you can satisfy it with a light snack.
Even in the absence of discomfort and a large belly, many expectant mothers wonder if pregnant women can sleep on their side in the second trimester. This position is the most preferable at this time. Even if the belly is not too big, sleeping on your back is not recommended. This will compress the enlarging uterus, digestive organs, and spine. Overexertion of the muscles will compress the inferior vein to the heart. As a result, it can cause back pain, hemorrhoids, hypertension, and digestive problems.
In the second trimester, it is best to sleep on the left side, which will improve the blood supply to organs and metabolism.
How to sleep in the third trimester of pregnancy
The third trimester is considered the most difficult period. In the later stages, a woman feels not only psychological stress, but also physical discomfort. This is facilitated by an enlarged abdomen, which compresses the diaphragm, which causes heartburn, shortness of breath and insomnia. In addition, the continuously growing belly does not allow you to roll over and take a comfortable position. It’s no wonder why pregnant women are most comfortable sleeping on their sides.
However, even having taken a comfortable position, a woman still more often falls into a superficial sleep. Deep sleep is very difficult to achieve and usually does not last long. In addition, the expectant mother may be bothered by:
• cramps and pain in the legs,
• shortness of breath,
• frequent urge to urinate.
At different times, the baby also behaves differently. It grows in size, it gets cramped. Despite the fact that he sleeps more during this time, during activity he can push, hiccup and roll over. It is difficult for an expectant mother to tune in to sleep when her belly is literally “shaking”.
To alleviate the condition, doctors recommend that pregnant women sleep on their side. Using a maternity pillow, you can prevent the formation of edema. If you suffer from heartburn, you can take a half-sitting position by placing several pillows under your back. The bandage should be removed during sleep.
A properly organized day and sleep routine allows the expectant mother to gain strength. Indeed, changes in hormonal levels, increased blood volume and unnatural arrangement of organs require a lot of energy. In order not to feel constant fatigue and look rested, experts recommend adhering to the following rules:
1. Sleep should be at least 8-8.5 hours. Of the total, 1 hour should be allocated for daytime sleep.
2. It is better to fall asleep and wake up at the same time.
3. It is necessary to use comfortable sleepwear made from natural hypoallergenic fabrics.
4. Bed linen should also be made from natural materials.
5. For a pregnant woman it will be correct to sleep in such a position that the stomach and large blood vessels are not squeezed. This will prevent the formation of edema and more serious pathologies.
6. For a comfortable sleep, you should purchase a special pillow that will help to distribute the weight correctly.
7. During sleep, the humidity in the room should be at least 50%.
8. Light exercise will help improve sleep.
9. For good sleep, you should stop using caffeine. Contrary to popular belief, it is found not only in coffee, but also in tea.
10. To remove traces of fatigue and lack of sleep, you need to use natural cosmetics.
11. It is advisable to balance your diet. The last meal should be 2-3 hours before bedtime and include easily digestible foods. You can drink a glass of milk just before bed.
What is not recommended?
Despite the abundance of information about how pregnant women sleep, some expectant mothers ignore helpful advice. In particular, some of them, suffering from insomnia, resort to drugs. However, do not self-medicate. If a pregnant woman is having trouble getting her sleep, she should first consult a doctor. During pregnancy, the recommendations of specialists cannot be ignored. Only by following the doctor’s prescriptions and leading a healthy lifestyle, you can establish good sleep and achieve excellent health for the entire period of pregnancy.