Why do you have hard time sleep during pregnancy? How to fall asleep instantly? What is the safest position to sleep? How to have a comfortable night sleep? Each one of your surrounding advise you not to sleep on your belly, back or side. You end up so confused so you start tossing and turning all night without rest. Find out the best answers for these Irritating questions to avoid sleeping difficult time.
Why do you have hard time sleep during pregnancy?
During pregnancy, you encounter disturbing emotional and hormonal changes, as mentioned in the earliest signs of pregnancy. As the fetus grows as the sleeping problems increase. These nuisances, due to the following changes.
- weight gain
- growing baby bump
- back pain
- heartburn during pregnancy
- shortness of breath
- sinus congestion
- leg cramps
- frequent urination
- morning sickness
What are the Worst Foods and Drinks that can Trigger (Heartburn) Acid Reflux Symptoms during Pregnancy?
How to fall asleep instantly?
There are some behaviors that you can do before bed time to calm your mind and relax your muscles, such as:
- Reading: Get away from TV and social media accounts and try to read before bedtime in order to reduce your stress
- A warm bath: two hours before bed, soak in the tub for 20 or 30 minutes and feel the magic of having a deep sleep.
- Shut down electronics: stop watching TV and checking email
- yoga: get a better sleep through meditation. if you are unaware, yoga is another way of reducing stress
- Stretching: do some stretches before bed to wind down, and be sure to ease into them so you don’t strain your muscles
- Massage: ask your partner to give you a soft foot, hand or neck massage.
- Deep Breathing: with your mouth closed inhale and exhale slowly. This can ease your muscles tension and lower you heart rate making you fall asleep quickly.
- Progressive Muscle Relaxation: tense your muscles on your in-breath and release them on your out-breath. tense and release each part alone, start with your hand and forearm muscles, then face and jaw, chest and shoulders, stomach, thighs, and so on until you reach your feet.
- Dim light: dimly lit room before getting ready for bed can put you in the right mind-set for sleep.
- Imagery Dream: Picture yourself in a quiet, relaxing and beautiful scene. Make up your own dream and visualize it with all its details. This can not only help you go into a deep sleep but also give you some rest.
A regular workout is very important during pregnancy, it makes you healthier in mind and body. Moreover, it is needed for your healthy sleeping schedule. Be careful, to choose the exercises that are specialized for pregnant women, and don’t overdo them for the safety of your baby. Try to exercise either afternoon or at early evening, but never before bedtime, this will interfere in your natural sleep cycle.
Have a Good Diet
As pregnant woman, you need a balanced 5-6 small healthy meals per day. When it comes to dinner, it is very important to have a light healthy meal or snack to have a good night sleep. Avoid big or spicy meal before bedtime. These can cause acid reflux symptoms and indigestion at night. Doctors recommend having cereal with milk, or cheese and crackers, these contain amino acid called tryptophan which provides quality sleep.
Treat Nutritional Deficiencies
Vitamins and minerals deficiencies and poor nutritional absorption can cause insomnia and the top of these deficiencies is folic acid deficiency.
Set a daily fixed sleeping time
Try to always sleep at a certain time. When your body gets used to a fixed sleeping time, you will be able to fall asleep quickly.
Find out the safest position
There are special ways to sleep during pregnancy. Some might be dangerous to you or to your baby and others might not be comfortable. Here below the best sleeping positions, during each trimester.
–During first trimester: your bump is small so you can sleep in any position you like, on your back, side or belly. But try to avoid sleeping on your belly especially after the second month because it may be dangerous to your baby.
–During Second Trimester & third: the best position during this period is sleeping on your sides, especially the left side, with knees bent.
Tucking a pillow under your tummy, between your legs, and behind your back, can be helpful for back pain relief. Lying on your back in a half-sitting position, propped up against some pillows, can be helpful for heartburn relief. Propping your legs up using a pillow under them, can be helpful for legs pain relief. And, putting one more pillow behind your head, can assist you to inhale much better and enable you to relax more.
Benefits of sleeping at the left side with pillow between legs:
- More blood flow reaching your baby.
- The nutrients can easily reach your baby.
- Helps the kidneys to efficiently get rid of your body waste.
- Enables your backbone to be as straight as possible.
- Provides baby more space.
- Helps with digestion.
- Relieves heartburn pain
Dangers of lying flat on your back:
- circulation problems, the pressure on the veins reduces the blood flow in your body to your baby.
- muscle aches and pain
- Haemorrhoid and swelling
- blood pressure fluctuation
- shortness of breath
How to have a comfortable night sleep?
You can use special pillows for a guaranteed comfortable sleep. You can use the wedge-shaped pillow, which supports your tummy and eases back pain; or use the full length body pillow, which supports your back and cradle you belly.
1- You can shift from left to right side. But be careful while turning, try to prop yourself up and then turn to the other side. In this way you prevent the umbilical cord from wrapping around the baby’s neck.
2- If you wake up and find yourself on your back, don’t be alarmed. Just turn onto your side and go back to sleep.
3- Stress is a common phenomenon for all pregnant women, but too much stress can lead to bad decisions, unhealthy habits, and panic attacks. So try to keep your stress at the minimal level.
4- Stop over thinking about trisomy 21 (Down syndrome)
5- Frequent urination is caused by the pressure of the baby on your bladder. So try to never hold your pee, or else you will pee on yourself (when you sneeze, throw up or cough).
6- A 60 to 30 minutes nap a day, can energize you. So you can take a nap but preferable not too late in the day, it may affect your sleep at night.
7- Get nourished with enough calories before any exercise, to avoid fainting and other complications.
8- If headaches are disturbing your sleep, you could be suffering from low blood sugar. Contact your doctor and keep tracking your blood pressure every now and then.
9- Eating or drinking foods and juices that contain tryptophan help you sleep. But never take a tryptophan supplement because it is not safe for pregnancy.
10- Avoid caffeine during your pregnancy. So try to eliminate coffee, tea, chocolate, and other types of stimulant drinks.
11- Stay hydrated during the day and drink less in the latter part of the day. This will prevent you from having to go the bathroom at night.
12- If you visit a professional massage therapist, make sure he or she is experienced in working with pregnant women. Massage is very dangerous and may cause complications, if done by inexperienced therapist.
13- During pregnancy, try to avoid medicines and pills (sleeping pills) as much as you can. Always ask your doctor before taking any medicine including over-the-counter remedies.
14- Your diet should contain lots of fiber, fruits and vegetables. They contain crucial vital minerals and vitamins.
15- You also can improve your chances of a good night’s sleep by waiting for three to four hours after you eat before going to bed. That gives your stomach a chance to process your meal and move it through your digestive system.
16- Morning sickness can strike any time of the day and night, which will oblige you to hop out of bed. Morning sickness remedies can help you have a good night sleep.
Being pregnant is a very nice feeling but it is not that easy. There are a lot of pregnancy worries and complications. The most popular pregnancy complication is sleeping problem. Giving birth is not like anything else that ever occurs, so it is normal to be nervous and anxious about upcoming spectacular event. Stress, fatigue, unhealthy diet and some pregnancy symptoms can cause insomnia. So you need to know about how to fall asleep instantly, safely and comfortably to be able to survive pregnancy. Try to do some safe exercise and eat healthy to have a good night sleep. Finally, you may suffer a lot with pregnancy sleeping problems. However; almost all situations will eventually disappear after labor.
Tell us about your experience with insomnia during pregnancy.