The fact is that you may sleep more than usual in the first three months of your pregnancy. It is normal to feel tired as your body is working over time. It is only in later months that it becomes difficult to get enough deep, uninterrupted sleep. Well, the main reason behind it is your changing size. This is the reason why you find it hard to get a comfortable sleeping position. With passing time and increasing size, shifting sides also becomes difficult. The other physical reason is the frequent need to use the toilet because when the baby grows pressure on your bladder increases, which in turn makes sleep pretty uncomfortable.
Positioning
By the time you are in your third trimester, practice sleeping on your left side because that allows best blood flow to your uterus, fetus and kidneys. Try to avoid laying flat on your back for long periods of time. If you’re dealing with some complications and are asked for partial or full bed rest, then sleeping position is all the more important.
Hydrating and Eating
Drink lots of water and other recommended fluids in daytime but cut down in liquid intake before bedtime. This will reduce your trips to the bathroom. Also consider what you are eating i.e. take smaller meals few times a day. Avoid fried, spicy and acidic foods including tomato products to prevent heartburn. If heartburn is a problem during sleep, have an elevated pillow.
Relaxing
Take a warm bath before going to bed. Also practice some breathing and relaxation exercises. There are special pregnancy pillows and mattress pads, which may help you, sleep better. A full-length body pillow is designed to support neck, belly, back and hips. It supports back properly and cradles the belly at the same time. You can also try egg crate mattress pad for better cushioning and air circulation.
Exercising
Discomfort during sleep can be attributed to poor circulation. Improper circulation may lead to leg cramps and other minor irritations preventing you from relaxing. There are a variety of exercises considered generally safe and can help improve circulation and will also reduce leg cramps. You can try modified jumping jacks. But, rather than jumping up and down as you move your arms above your head, with your legs shoulder width apart, simply bend at the knees slightly then return to a straight position. Thus you’re never jumping at all, in fact your feet should never leave the ground. You can also take brisk walks about 30-60 minutes before bedtime.
Clothing
If back pain is keeping you awake at night, consider wearing a maternity belt to bed. It can decrease lower back pain, reduce pressure on the bladder, increase circulation, decrease swelling and provide overall comfort. There are varieties of belts available in the market, check what work best for you. Lycra body suits can offer built in support throughout the body. You can find soft, non restrictive, cotton sleeping bras, ideal for night time support and a less heavy feeling.
Keep your doctor informed of any exercising routines before you begin and be sure to inform your doctor if you continue to have trouble sleeping. Please feel free to share this article with your friends and family and like us on Facebook. At Carlos and Parnell, M.D., P.A. our professional and caring staff makes the difference with patient care.