This is a non-medical article for informational purposes only and should not be construed as such. If you have any questions about your pregnancy’s health, go to your doctor.
If you’ve ever been a new parent, you know that you’ll be unable to sleep for long periods of time. It’s very common for pregnant women to have difficulty getting to sleep, from twitching muscles to nightmares. The signs and symptoms differ from person to person and might be affected by the stage of your pregnancy. We’ll walk you through the typical issues with sleep and strategies for getting a good night’s sleep while pregnant.
Sleeping Issues During Pregnancy
It is possible for women to begin having sleep issues as early as the first trimester. The strain on your body and mind that comes with being pregnant may lead to a variety of problems, both medical and psychological. With time, your experience may alter and certain months may be more challenging for you during your pregnancy.
Every person is unique, however, the following are some of the more typical sleeping issues and solutions.
- Establish a calming nighttime ritual. Light music and a warm bath might be helpful.
- Take a break from electronic gadgets for at least one hour before going to sleep. The brain receives alertness-inducing messages from the blue light.
- Avoid sweets and caffeine after 3 p.m. if you want to keep your energy up.
- If you wake up in the middle of the night, don’t check the time. To assist, you may turn it so that it’s facing away from you.
- Make sure the temperature in your bedroom is just right for sleeping and that the room is completely dark throughout the night.
- In order to fall asleep, listen to a podcast or an audiobook. There are a plethora of sites that provide ambient music or meditation.
- Don’t worry about not getting enough shut-eye. Worrying that you won’t be able to sleep might actually keep you up for extended periods of time.
- Aromatherapy may be used to aid with sleep. Sleep better with lavender in the room.
- Get out of bed and do something calming (music, reading, meditation) if you’re having trouble falling asleep.
- Consider natural sleep aids if you need them. In the absence of medical advice, do not take any
Best (and Worst) Pregnancy Sleeping Positions
Sleeping in a specific posture may have a positive impact on your baby’s development, according to doctors. It might be difficult to sleep in a position that isn’t your typical one if you are used to sleeping in one. In order to guarantee optimal comfort when drifting asleep, pillows may be used to support your body.
- Stomach Sleeping
It’s unfortunate that this is a frequent sleeping position since it may lead to complications for expectant mothers. When you sleep on your back, you run the risk of developing back pain, breathing difficulties, and digestive problems. Since your intestines and main blood veins lay on your belly, it’s even been known to reduce circulation to your heart and baby.
- On Your Stomach While You Sleep
Despite the fact that resting on your stomach has fewer negative effects on your health, it might be difficult and painful to do so as your pregnancy progresses. Pregnant women who want to sleep on their stomachs often use a pregnancy pillow to mimic the sensation of doing so while avoiding the discomfort of sleeping on their stomachs.
- It’s Better to Sleep On Your Side
The most frequent and most comfortable sleeping position for a pregnant woman is on her side. Because your liver is located on the right side of your body, it is best to sleep on your left side. Positioning your uterus in this manner keeps it away from the organ, which is beneficial for blood flow to your organs and the developing baby.
If you’re having trouble sleeping because you’re expecting a child, consider implementing some of the suggestions offered here. You may also strive to create the ideal sleeping environment by ensuring that your linens and pillows are supportive and comfy. These may be used to make a cozy nest in which you can relax comfortably.
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