subject: Finding Ways To Sleep During Pregnancy [print this page] Now that you are pregnant, it is absolutely necessary to take care of yourself. While many may offer suggestions, being healthy during this time is up to you. You want to get as much information as you can to learn how to keep both you and your baby as healthy as possible. One of the ways you can do this is to get plenty of rest.
This may sound like an easy thing, but there are many reasons why resting during pregnancy is more difficult. Of course, the main reason why sleep is difficult is due to the growth of the fetus within the womb. If you are used to sleeping on your back or stomach, it can be hard to find a good sleeping position while you are pregnant. To add to the discomfort, just changing positions can become difficult as the pregnancy progresses and size of the womb increases.
There are various reasons why it's difficult to sleep while expecting. Your kidneys work harder during pregnancy due to the increased volume of blood moving through your body. This results in having to make frequent trips to the bathroom during the night, thus interrupting your sleep. Leg cramps are another common problem. The extra weight that the body has to carry causes these things to occur. To help prepare your body for the birth of your child, the body releases a hormone called relaxin that loosens the ligaments. This makes expectant moms more prone to injury and less stable on their feet.
During the first trimester, it is especially important to get extra rest. As the baby grows and develops, the body will begin to feel weary as it works to nurture and protect the baby. The placenta, which will be nourishing the baby until birth, is forming, the body is making more blood and the heart is pumping faster to keep up with all of this. During the first three months, the fetus will be developing all of the major organs.
The remaining six months are mostly for helping those organs develop and also for helping the baby grow. During this time, the baby will become more active and also heavier. Expectant mothers will get more tired during these months due to the extra weight and pressure on her own organs. The further you get into the pregnancy, the more difficult it will be to get comfortable enough to sleep well.
Thankfully, you can get the rest you need by making some simple changes. First of all, it will help if you can get into the habit of sleeping on your side. Bending your knees while on your side seems to be the most comfortable position for most pregnant women and it also takes some pressure off of the heart. Of course, you are going to move around during your sleep, but don't worry about that. You will likely wake up if you roll on your back or stomach due to the increased pressure from the baby.
You will find many kinds of products that can help bring you relief during pregnancy. One item you can't do without, however, is a comfortable pillow. Try experimenting with different kinds to find a comfortable sleeping position. Some expectant mothers sleep with a pillow under their abdomen or in between their legs. A pregnancy pillow can be placed along your back to help relieve some pressure and can also help keep you off your back if necessary.
There are other things that you can do to help you get a good night's rest. In the evening and before bedtime, try to avoid caffeinated beverages. If you cut down on fluids a couple of hours before bedtime, it may help you avoid having to go to the bathroom as often at night. While it's not a good idea to drink alot before bedtime, it is a good idea to eat a snack with some protein to help you stay full through the night. A warm bath or cup of milk or caffeine-free tea before bed will help you relax.
You and your baby will both be healthier if you remember to take your prenatal vitamins everyday. Calcium can help reduce the leg cramps you may get at night. Sleeping in a dark room with some white noise can help you get to sleep faster. Allow yourself to take naps in the day, but keep them to a minimum so you will be able to sleep at night also.
There may be nights you just can't sleep at all. Rather than lying in bed, tossing and turning, get up and read a book, listen to some music, read email, watch an old movie, grab a small snack and then you will eventually get tired enough to go back to bed. Trying to get sleep after your baby arrives will be even more challenging, so learn to be flexible! Enjoy your pregnancy and do what you can to get the rest you need to have a healthy baby.
