Adequate healthy sleep is one of the most important factors affecting the well-being of a future mother. Due to natural physical changes (the belly appears, the hormonal background changes), a pregnant woman has difficulty sleeping. Therefore, it is important to know how to sleep properly during pregnancy in order to feel rested.
Preparing the expectant mother for bed
Be sure to take a walk before bed. A little physical activity and fresh air have a positive effect on the nervous system, as a result, sleep will be stronger and more restful.
You should not spend the last evening hours before going to bed in front of the TV or on the Internet. It is better to listen to pleasant music, read an interesting book or leaf through a magazine.
Do not overeat at night, but you should not go to bed when hungry. The ideal option is a light dinner 2 hours before rest. Do not drink strong invigorating drinks (coffee, soda, black tea) at night. Opt for mint tea or a glass of warm milk with honey.
If the body requires a daytime sleep, do not deny it. Often in the first trimester, pregnant women suffer from increased sleepiness. This is due to hormonal changes in the body. But do not abuse your position and lie in bed for half the day, otherwise the regime may go astray and insomnia may develop.
Stress is the enemy of good sleep. If possible, eliminate all irritants. These include: political news, scandalous talk shows, communication with unpleasant people. Try to "feed" only on positive emotions. It has been proven that the baby in the womb feels the emotional state of the mother.
If you are having trouble falling asleep due to anxiety about the upcoming birth, make an appointment for antenatal care. In the classroom, specialists will tell you in detail about how to behave during childbirth and answer all your questions.
Sleepwear should be comfortable and loose. It doesn't matter if it is pajamas, a T-shirt or a nightgown, the main thing is comfort. It is better to choose “night dresses” made of natural soft fabrics so that the skin “breathes” and there are no allergic reactions.
The bedroom should be comfortable. Nice linens and a comfortable bed are half the battle, ensure a comfortable temperature and humidity level in the room, and regularly ventilate the room.
If all else fails, you can use safe sleeping pills. Talk to your doctor and he will find the right drugs for you. "Anxious" pregnant women are usually prescribed glycine, valerian or motherwort tincture.
It is very important to stick to your daily routine. It disciplines the body, and it will be much easier to fall asleep.
Choose not only comfortable, but also the right sleeping position that is safe for your health and your baby's development.
Correct sleeping positions during pregnancy
Usually in the first trimester, if there are no complications and special recommendations of the doctor, the woman does not experience any particular difficulties and can sleep in her usual position.
Doctors allow pregnant women to sleep on their backs or on their sides until about 11-12 weeks. The only prohibition is that it is not recommended to sleep on your stomach. There is a squeezing of the breast enlarging during pregnancy, which in the future can lead to its soreness.
Difficulties with the choice of a sleeping position arise in the second half of pregnancy, when the tummy grows up, and the kicking baby begins to feel good.
Sleeping on your side is considered the correct posture for pregnant women: right or left. In transverse presentation, it is recommended to sleep on the side where the baby's head is. Be sure to change your position 3-4 times during the night.
Sleeping on your back is possible until 28-30 weeks, then it is not recommended for medical reasons.
The most beneficial sleeping position
The most useful sleeping position for pregnant women is the position on the left side with the right leg bent at the knee. You can place a small pillow under your right leg.
This position is very beneficial for the health of women and children:
- blood circulation in the placenta improves, so that the baby receives enough oxygen;
- kidneys work well;
- there is no strong pressure on the liver;
- the cardiovascular system of a woman is fully functioning;
- the body after sleeping in this position swells much less;
- no back and lower back pain.
There are special anatomical pillows for pregnant women on sale. This is not just a tribute to fashion, they really work and make the life of expectant mothers much easier. Such pillows support the back and abdomen well and make it possible to sleep comfortably on your side. Their main advantage is that it is easy to roll over with them.
Despite the impressive size, maternity pillows are very light, as they are made of safe modern fillers. There are various models on sale:
- U-shaped pillow;
- mother's pillow;
- wedge pillow.
Despite the external differences, all these models are made to support the back and abdomen and relieve stress from the legs.
You can take several pillows of different sizes, with their help it will be easier to get settled and find a comfortable position for yourself. It is very convenient to put one pillow under the stomach, the second under the knee, and the third near the spine, so as not to roll over onto your back in a dream.
Why doctors forbid pregnant women to sleep on their back and stomach
If there is no individual indication, doctors do not recommend that pregnant women sleep on their stomachs starting from the second trimester. The fetus develops rapidly and there is a risk, by pressing hard on the abdomen, to injure the baby, even despite the protection of the amniotic fluid. In the last months of pregnancy, sleeping on your stomach is not only dangerous, it is simply physically uncomfortable.
In the third trimester, doctors forbid expectant mothers to sleep not only on their stomachs, but also on their backs. The fact is that if a woman sleeps on her back, then the entire weight of the abdomen will press on the spine, and this is fraught with problems. But most importantly, in this position, the uterus compresses the vena cava (the largest vein in the body). As a result, circulatory disorders occur and the baby may develop oxygen starvation.
Many pregnant women themselves notice that as soon as they lie on their backs, their health worsens. Sometimes the baby with too active jerks gives mom signs that he is uncomfortable, and he suffers from a lack of oxygen.
Slow blood circulation is signaled by the following symptoms:
- dizziness;
- weakness;
- nausea;
- labored breathing;
- arrhythmia;
- tachycardia;
- a sharp drop in pressure;
- constipation.
That is why you need to choose safe positions for proper and healthy sleep.
If, after sleep, your legs cramp, you need to get up, stand for a while, and then do a pinch-stroking massage. Frequent cramps are a sign of a lack of calcium in the body. Increase your intake of foods that contain calcium. They are rich in greens, dairy products, beans and nuts.
If you are having trouble lying down comfortably, try half-sitting sleep with pillows under your back. In this position, there is no heavy load on the spine, which is good for a pregnant woman.
Remember that healthy sleep is the key to the correct course of pregnancy and a good birth. Regular lack of sleep can lead to fatigue, various complications and health problems in the mother and the unborn baby.
Use the time of pregnancy to calm down, rest and gain the strength you will need after giving birth. When the baby is born, mommy will no longer have time for sound sleep. Your baby will require regular care and attention, even at night. But do not worry, these inconveniences are temporary, but after giving birth you will be able to sleep in your favorite positions again.
