How to sleep well during pregnancy

How to sleep well during pregnancy

Rest and sleep during pregnancy are extremely important during the nine months, but they become problematic as the body goes through the transformations associated with this period. Although it is said that problems occur only in the last trimester of pregnancy, when the tummy gets bigger, many pregnant women have insomnia and problems with sleep as early as the first month.

Sleep in the first semester of pregnancy

Although the pregnancy is not necessarily visible, in the first semester the woman's body goes through a series of major changes, and this can affect her rest. The hormone levels increase, the first symptoms of pregnancy can occur and during the night, the future mother is very emotional, has sudden changes in mood caused by hormones, all these things having an impact on her sleep.

In the first part of the pregnancy women feel very tired, but when they put their head on the pillow they do not manage to have a restful sleep.

If possible, try to sleep whenever you feel like sleeping. If you work this will be quite difficult, but you can apply this rule at the weekend. Many times we postpone the moment we go to sleep because we have other tasks to solve, but during this period it is advisable to respond to the immediate needs of your body. The body will send you all the signals related to its needs alone, and if you were pregnant before you overlooked them, it is time to consider them.

In the first semester, the first symptoms, nausea, abdominal pain, headache, a general state of discomfort appear, but which can be alleviated with small changes in habits. Try to drink more water during this period, it will help you from all points of view. Drink water throughout the day, but avoid it in the evening so you don't have to go to the bathroom at night.

The best sleeping position in pregnancy is sleeping on the left side, it promotes blood flow to the placenta and to the fetus. Another beneficial habit is to set an hour of sleep and to respect it every evening. Identify the time you are sleeping, calculate if the hours of sleep until waking time would be sufficient (minimum 8 hours) and make a sleep schedule.

Sleep in the second trimester of pregnancy

The second trimester is easier for pregnant women. In most cases the grids disappear and the general condition is better than in the first part of the pregnancy.

Your nutrition is very important these months and it will affect your sleep. Avoid foods high in sugar especially in the evening. Cravings will make you eat more chocolate and more sweets, but try to eat fruit instead of processed sweets. Fried foods, fast foods and high sugar sugary drinks will give you heartburn that will keep you awake at night, so you better avoid them. Also, avoid drinking coffee, green or black tea in the afternoon.

Physical activity is also a solution to have a better sleep. The physical exercises will help you maintain your energy at an increased level and will give you a good tone and a good overall condition. No need to make too much effort, an evening stroll every day, a few genoflexions in the living room or a little jogging in the park are enough.

You will eat more these months because the body needs nutrients for babies too. Try not to have rare and very rich meals and choose to eat often and a little. It's always good to have something to talk about: dehydrated fruits, slices of apples, pieces of carrots, biscuits with cereals and other snacks in this area.

Sleep in the last three months of pregnancy

The support pillows will help you a lot, especially in the latter part of the pregnancy, when the tummy is already big. The best sleep position in the last trimester is on the left side, with the legs bent and a pillow between the knees. Use another pillow to support your tummy and one under your head. You will find in the specialty stores pillows specially designed for pregnant women, which fit perfectly on the body of the future mom and which helps her to have a better sleep.

In the last few months you will also face difficult breathing and nasal congestion. Use sea salt spray to loosen your nose and make it easier to breathe. Do not use anti-cold medicines that you usually take when you have a stuffy nose because the substances in them can affect the baby.

During this period cramps appear in the legs as well, so before bedtime it is advisable to do some stretching exercises, in order not to have muscle cramps during the night. Massage sessions, reiki, yoga exercises they will also be beneficial and will give you a good state, conducive to rest.

The room you sleep in is also important. Creates in this room a warm atmosphere, which will get you to sleep, prevents light sources from entering the room and taking care of the room temperature. And the clothing at night, the linen or pilot you are wearing are important. Choose only natural materials, such as cotton, and when it comes to pajamas, opt for some as lightweight and lightweight materials as possible, so as not to disturb you at night.

If you feel like you can't fall asleep even if your usual bedtime is over or you wake up at night, read a book or magazine, drink a glass of hot milk or tea or have a light snack.

Your doctor will give you all the tips you need during this period, so don't hesitate to ask him some rest questions. He can recommend you some solutions consisting of herbal supplements to help you fall asleep easier. You can also use teas such as valerian or lavender, plants known for their beneficial actions in the case of insomnia.

How did you manage to get some restful sleep during pregnancy? Write us your opinion in the comments section below!

Tags Sleep pregnancy Positions sleep pregnancy