There must be a constant and calm night's sleep, which restores all the strength of the body, because during the period of pregnancy the digestive organs and the whole organism give periodic malfunctions. To enhance the health of pregnant women, doctors recommend sleeping at least nine hours a night. Because lack of sleep and harm the woman, and leads to aggressiveness and emotionality, to fast fatigue of the body, drains the entire nervous system.
Therefore, at night, you need to get enough sleep to be a cheerful and full-fledged person next morning. But the future mother, unfortunately, does not always succeed, as it should be a rest. Insomnia during pregnancy affects more than half the women in the world. Problems with sleep during all trimesters of pregnancy can manifest themselves in different ways: in the form of sleep with constant awakenings, and under the guise of regular insomnia. In different periods of pregnancy, the reasons for sleep disorders are different, so let's talk about how you can sleep during pregnancy.
In the very early months of pregnancy in most of the common cases, there are psychological causes, increased emotionality. A pregnant woman is disturbed by various thoughts about the current pregnancy, possible changes in life and family. Most often pregnant women have unpleasant and frightening dreams, especially in the last trimester of pregnancy shortly before birth, all these factors cause insomnia.
The longer the gestation period in sleep disturbance, the physiological disorders become to blame. It is impossible to fall asleep due to various deterioration of the state. Due to indigestion, gassing can occur. In connection with the increase and rise of the uterus, and increased work of the respiratory tract, it becomes more difficult to inhale air. Even more often begin to bother all sorts of problems with the skin (itching, inflammation). Constant and unpleasant pain in the lower abdomen, back. Because of the constant pressure of the uterus on the bladder, you need to wake up and visit the toilet.
Sometimes there are night cramps, caused by a lack of calcium in the body, too much overload of all muscles. In what position is it more comfortable to sleep during pregnancy?
A woman, in the second trimester of pregnancy, it is very difficult to find a comfortable pose for sleep, because a large and voluminous abdomen is very difficult to normally arrange the trunk on the bed. Most pregnant women complain of a restless night's sleep. All this is due to the fact that the posture for sleep is not categorically suitable. Approximately in the fifth month of pregnancy, when the stomach is already quite large, it prevents a woman from sleeping in her favorite position for her. With this we have to accept. Maybe it's worth sacrificing a couple of nights to find a new position for sleep.
If you are accustomed to sleeping on your stomach - you will have to retrain yourself, since lying on your stomach at this time is undesirable and very dangerous due to the fact that there is a lot of pressure on the fetus, despite the fact that it is safely protected by amniotic fluid.
Sleeping on the back is more comfortable, but this kind of sleep can very soon get bored due to pain in the back, shortness of breath, impaired blood circulation and even a drop in pressure. After all, the sleeping woman on her back has the whole mass of the uterus located on the spine and intestines. The most comfortable position on the statistics (the position for the mother and her future baby): lie on the left side. For greater comfort, you should put one foot on the other or place a pillow between them. In this position, the flow of blood to the place where the fetus is located improves, but also the work of the kidneys and liver, which helps to reduce swelling of the legs. If you wake up in the middle of the night on your back or on your stomach, you need to turn over on your left side. This position is positive for both the future mother and the baby.
To help get rid of unstable sleep and make it calm, you can follow simple simple tips:
It is necessary to avoid emotional outbreaks in the evening; all the problems that you have may bother you, so you need to delete them during the day; and to plan all the business the next day is early; do not quarrel and do not figure out relationships with loved ones - because such clarifications, never bypass adrenaline injection into your body.
Try to worry less and worry less. Drive away sad and depressing thoughts, throw all worries and anxieties out of your head. Do not think about bedtime about problems at work, it's best to share your troubles with close people during the day.
It is not necessary to be engaged before a dream by intensive reflections (it is not necessary to read serious or terrible books, to solve problems, to solve crossword puzzles); and if possible, try listening to calm and pleasant music that will help you relax.
You can not eat up before going to bed, because your stomach will be loaded and he will have to digest everything, and this can lead to insomnia; between the last food and sleep should pass several hours, so try for this time to do something pleasant and rest. In time dinner should be, there is only light food, fruit. Just before bedtime, it is advisable to drink a mug of warm milk.
It would be useful to develop a regular sleep and wakefulness regime. For healthy sleep it is important to get used to bed at the same time!
If the baby kicks too hard, try to change the pose, because the child's active movements can be caused by a small amount of oxygen coming to the fetus, caused by the uncomfortable position of the pregnant woman. If the baby continues to move actively and after that, you will have to wait until he calms down.
If you still woke up at night, there is no more "miraculous" means to drive your sleep away completely than a constant thought in your head about urgently needing to sleep. Therefore, there is no need to jump in bed and try to fall asleep again, it's better to try to get up and do some quiet and pleasant business, for example, inserting into a photo album or sewing.
Now you know how to sleep during pregnancy, but what to do to quickly find yourself in the realm of Morpheus? To better sleep, we advise you to wander back and forth around the room, listening to your favorite and pleasant music. It is worth remembering that a good mood and a positive attitude in everything is a reliable promise that your sleep will be pleasant, which means that you and your baby will feel comfortable and calm.