Photo: Getty Images / PeopleImages
When the abdomen grows during pregnancy, sleep becomes more and more difficult. Only * everything * seems to affect your ability to take some much needed zzz's incredibly uncomfortable (hello, baby / stomach / other physical and hormonal changes occurs), need to piss around the clock, nocturnal reflux (ugh), stress , even a new snoring habit First trimester of pregnancy)
"Overall, over 70 percent of pregnant women will complain of sleep disorders," says Dr. Leila Kheirandish-Gozal, researcher and sleep expert at the University of Missouri School So if you can sleep well, "you're a happy woman," says Dr. Kheirandish-Gozal.
If you can not, do not worry Learn the best tips from the experts to finally get a good night's sleep, no matter where you are in your pregnancy. It is possible, we promise!
Watch what you eat and drink before you go to bed
You are constantly waking up to pee in the middle of the night? "Many mothers are awakened by violent movements of the fetus during the night, often involving small hands or feet that stick in the bladder and cause urination," says Regan Theiler, Ph.D. Mayo Clinic. "Given that the bladder is already squeezed by the uterus and baby, many women wake up every hour to urinate in the third trimester." While there is not much that you can do about it, there are some dietary changes that you can make to help. Avoiding bladder irritants such as caffeine, carbonation, citrus and spicy foods can extend the time between bath trips overnight, Dr. Theiler. Also, skip sugary foods and drinks at bedtime (a good idea for all trying to improve their sleep) ̵
During pregnancy, the hormone progesterone relaxes the valve between your stomach and your esophagus, which causes heartburn. To keep it at bay before bedtime (it can take a long time to lie down with no gravity on your side), you should have an earlier dinner and consider taking an antacid, says Joanne Stone, MD, Area Manager , before the maternal-fetal medicine at the Mount Sinai Health System. (As a bonus, with TUMS, calcium is what pregnant women need more.)
Rather than relying on pillows that can compress the stomach (refluxing reflux), consider placing risers under the upper legs of the bed / To place blocks, she suggests.
Creating an Over-Relaxing Bedtime Routine
The stress of – well, you know – can easily stop you at night, another reason why insomnia is common in late pregnancy. This means that expectant moms can have a great deal of time before bed to relax their mind and body. Consider a warm bath and drink a glass of milk (it contains the amino acid tryptophan, which helps to induce sleep) and meditation and trimmers an hour before bed, says Amy L. Stephens, MD, an ob-gyn im Cleveland Clinic. (To improve the relaxing atmosphere, consider using a calming, peace-promoting aromatic spray for pregnancy.)
Place a pillow between your knees
You can not sleep on your back (this could squeeze the blood vessels Uterine, which limits the flow of blood to your baby), and sleeping on the stomach is off (a blow makes it pretty hard) But you also do not want to be in fourth position with one knee, says Lauren Peterson, DPT owner and Clinical Director of the FYZICAL Therapy & Balance Centers in Oklahoma City. "This pushes the hips forward and presses on the peripheral nerves, lengthening the muscles in one leg and shortening the muscles of the other, resulting in uncomfortable sleep and more awake pains." (For your information, these prenatal yoga moves can help to relieve pain in a natural way.)
The solution: Place a pillow between your knees. This helps correct the alignment of the back and hips, making sleep more comfortable, she says. Or try a pillow for pregnancy, suggests Marianne Ryan, PT, a Manhattan-based physical therapist specializing in pre- and postnatal care.
"Keeping an eye for noise
" Body weight changes that occur naturally during pregnancy can facilitate snoring and in many cases even lead to sleep apnea – a condition that can harm both you and your baby. " says Dr. Kheirandish-Gozal. "Sleep apnea has been associated with high blood pressure and other pregnancy problems commonly referred to as preeclampsia." In general, however, snoring and sleep apnea can improve your sleep quality, so you may even feel stronger during the day than you already do (thanks to an increase in the hormone progesterone).
Notice you are a new snorer? Talk to your doctor to prevent sleep apnea – and sleep on your side, a position that can reduce the likelihood of snoring. Adding a nasal strip and a humidifier to your nightly routine can also be helpful.
Try to keep things dark
The effect of bright light can disturb the body's clock and make it difficult to fall asleep, Dr. Kheirandish -Gozal. So when you get up, try to keep things as dark as possible and run them over a night light (try Casper's new bed light, which has a sensor that gives you a gentle glow) or leave the bathroom light off. (Related: The best light-blocking sleep masks according to Amazon test reports)
Sit down from bed
OK so you can not sleep better, but if you get up frequently At night * helps * with back pain. Instead of getting out of bed as if you were doing a sit-up, roll over and sit up sideways, Ryan says. The same goes for the bed. Sit on the bed, swing your legs up, lean back, and then turn around so you do not overstress your abdominal muscles or make your back worse.