Sleeping
during pregnancy
Are you pregnant and experience difficulty during
sleeping? Don’t worry it is very normal during pregnancy. Let us find out the
reasons that cause discomfort in sleep during pregnancy.
Pregnancy calls for plenty of extra rest. The
developing fetus in the mother’s womb puts a lot of pressure and strain to the
mother’s body making her tired and restless all the time. Getting a nice sleep
is not easy during pregnancy. The increasing size of the fetus is one of the
most obvious reasons that cause sleep problems during pregnancy. Sleeping
becomes more difficult for women who have always been in a habit of lying on
her back or stomach as these positions are not suitable during pregnancy.
What causes difficulty in sleeping
during pregnancy?
Besides the increase in belly size, the hormonal
changes and physical discomforts during different stages of pregnancy also
affect a pregnant woman’s sleep.
Sleeping problems during first
trimester:
- Urge to urinate frequently: During the first
trimester of pregnancy, the kidneys become more functional and work harder
to filter out the extra volume of blood, resulting in more urine. With the
increase in the size of the uterus, the pressure on the bladder increases
causing to urinate more during day and night disrupting the sleep.
- Sleeping during daytime: Pregnancy causes an
increase in progesterone hormone (more during the first trimester) making
women feel tired and sleepy. This increases daytime sleepiness making her
stay awake at night. Progesterone is also responsible to increase kidney
function.
Sleeping problems during second
trimester:
- Emotional & Physical stress: Sleep improves
during the second trimester as the frequency to urinate at night reduces.
The growing fetus moves above the bladder thus reducing the pressure on
it. However, a woman may not be able to sleep properly due to the physical
and emotional stress of pregnancy. Many women experience scary and
frightening dreams.
- Heartburn: It is characterized by a burning
sensation in the throat and the chest with an acidic and sour taste in the
mouth. The growing baby exerts pressure on the stomach causing food and
stomach acids to reflux back up into your mouth. This happens more
frequently while sleeping in a position that allows the fetus to put
stress on the stomach.
Sleeping problems during third
trimester:
- Discomfort due to the growing belly: The belly
increases in size to accommodate the additional weight of the growing
baby. This makes sleeping extremely difficult as the woman has to lie down
in a specific position.
- Frequent urination: A woman once again start
experiencing night time urination, as the baby changes its position exerts
pressure on the bladder once again.
- Fetal hiccups and movements: The growing baby
often swallows too much amniotic fluid. This causes fetal hiccups that the
mother can experience. The fetal movement also increases which keeps the
mother awake all the time.
- Sinus congestion: The enlarging uterus takes up
more space, causing pressure against the diaphragm (muscle just below the
lungs). This makes breathing difficult and the mother has to work harder
to get air.
- Leg cramps and backache: A woman may not be able
to sleep due to the persistent leg cramps and backache due to the extra
weight of the developing baby that she carries.
How to sleep during pregnancy:
- Every phase of pregnancy is challenging and can
disturb a pregnant woman’s sleeping pattern. One may however; combat with the problem
by following a few adjustments with the normal sleep habits.
- Avoid sleeping on your stomach: Sleeping on the
stomach is not only uncomfortable during pregnancy but is also dangerous
for the baby.
- Avoid sleeping on the back: Sleeping on your back
during pregnancy puts all the weight of the developing baby on to your
back muscles and intestines causing backache, poor digestion and blood
pressure related problems.
- Sleep on your sides: Sleeping on either side is
the best sleep position during pregnancy. However, sleeping on the left
side is more preferred position as it improves the flow of blood and
nutrients to the developing fetus. It also helps the kidney to effectively
drain out the waste fluid from the body. Shifting positions from left side
to right side or even on the back is a perfectly natural part of sleep.
The discomfort caused while lying on the back will wake you up and you can
change the position.
- Use some pillows for support and cushioning: Lie
on your side and place a pillow below the belly with your knees and hips
slightly bent to provide that extra support. Place a small pillow between
the knees and at the back for a more comfortable sleep. A full-length body
pillow designed to support the neck, back and belly is an ideal option
that helps you to sleep better.
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