Pregnancy is very difficult for every woman. The new changes in body and life can make the life of a pregnant woman a big challenge. Increased abdomen size, shortness of breath, back pain and frequent urination are some of the common changes that happen to every preggo woman. These can make the difficulty in sleeping with peace. In this article, you will read about Do’s and Dont’s In Pregnancy While Sleeping.
If a pregnant woman does not get the proper sleep, it can make her more tired and weak.Making these few simple changes to your sleeping patterns and positions while pregnant can alleviate the unpleasant symptoms of pregnancy and ensure the health of you and your baby.
Do’s and Dont’s In Pregnancy While Sleeping:
All the mothers to be out there, read this useful piece of information to make their pregnancy safe and healthy. Here are some do’s and dont’s of sleeping during pregnancy.
:Do’s of Sleeping during Pregnancy:
– Plan A Sleep Schedule:
Pregnancy causes many changes in the body of the woman like changing in hormone levels, anticipation and anxiety. This can make extremely difficult for you to have a sound sleep at night. However, sufficient sleep is crucial to enable your body to meet the energy demands of the growing fetus. It is very important to maintain healthy sleeping habits when you are pregnant. Try to adhere to a constant sleep schedule, which involves at least 7—9 hours of sleep per night. If you feel tired during the day, you may want to incorporate naps into your sleep schedule as well. In order to prevent these naps from interfering with your ability to sleep at night, don’t nap after 4 p.m. or for more than half an hour at a stretch.
– Always sleep on your left side:
Sleeping on your left side with bent knees is the most comfortable and safe position. In this position, the weight of the fetus does not apply the pressure on the inferior vena cava. It is one of the major blood vessels in your body, which is responsible for transporting the blood from all the lower regions of the body back to the heart. This position improves blood circulation in the body.
– Avoid Heartburn:
In the second trimester of pregnancy, the uterus grows in size. It presses the stomach and force acids into the oesophagus, which causes heartburn. To prevent this heartburn, you have to change your meal intake. Start taking heavier breakfast and lighter dinners. Heartburn can also be prevented by sitting upright for a few hours after eating. Heartburn can also be prevented by inducing foods like coffee, spices, citrus fruits etc.
– Stay Calm And Relax:
Do some relaxing session before going to bed. It can help you to have a sound and peaceful sleep. Try to take a warm bath or drinking a hot drink before sleeping. If you are experiencing back pain, leg cramps or pelvic pain, have some massage. It can relieve your discomfort.
:Dont’s of Sleeping during Pregnancy:
– Avoid not to sleep on your back:
In your first trimester, if you sleep on your back, it will not cause any harm. Because the weight of the baby is not enough to apply any significant pressure on the inferior vena cava. But, as the first trimester ends and the second one begins, try to avoid this habit. If you sleep on your back in your second trimester, it will cause feeling dizziness and nausea. Impaired blood flow can also reduce the number of nutrients and oxygen reaching the placenta.
– Do Not Drink Water Right before Going To Bed:
During the first trimester of pregnancy, increased levels of the hormone progesterone and a growing uterus that pushes against the bladder, which leads to heavy urination. Drinking water before going to bed can have the disruption in sleep. This is due to the increased in the frequency of urination. Cut down fluid intake before some hours of going to bed
– Do Not Drink Caffeinated Beverages:
In pregnancy, try to avoid the intake caffeine, especially after 4 pm. It is unhealthy for the fetus, plus it also exacerbates the already elevated stress hormone levels, making sleeping while pregnant even more difficult. Not to mention, caffeine is a diuretic. which can cause increased frequency of urination.
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