Avoid sleeping on your back, which can put the weight of the uterus on your spine and back muscles. But don't worry if you wake up on your back, use pillows. Carefully placed pillows can help you feel comfortable. Try placing a pillow between your bent knees or under your abdomen.
For more chronic sleep problems, lifestyle changes, such as giving up television and electronics before going to sleep Pregnant women should not underestimate the effect of stress on sleep. Research has shown that in the third trimester (after 28 weeks of pregnancy) sleeping on your back increases the risk of stillbirth. Therefore, our advice is to go to sleep on your side in the third trimester. It is estimated that between 10 and 25 percent of women report symptoms of Restless Legs Syndrome (RLS) during pregnancy (RLS-UK, no date).
This is when you feel an overwhelming need to move your legs. Symptoms are most noticeable in the third trimester and can make it difficult for you to relax and fall asleep. While it's tempting to look for a pharmaceutical or herbal supplement to combat insomnia, these products are generally not recommended for pregnant women. After 20 weeks, doctors recommend sleeping on your left side only to allow the best blood flow to the fetus, uterus, and kidneys.
A hot shower can also loosen stiffness in your neck and shoulders and improve circulation, making it easier to sleep. When lying on your side, it may be more comfortable to sleep with a pillow that supports your tummy and a pillow between your knees. Inadequate sleep can also increase the risk of preterm birth and postpartum depression, excessive weight gain during pregnancy, and contribute to a high body mass index and high blood pressure in the newborn. Temperatures below and above the 60-67 degree range make it more difficult to fall asleep, cause restlessness during the night, and affect the quality of sleep you experience.
This can cause you to feel lightheaded throughout the day and interfere with your body's natural sleep rhythms during the night. As you practice deep breathing before going to sleep, add a little aromatherapy to help you sleep better and more deeply during the night. Pregnant women should note that some experts advise avoiding sleeping on your back, which can compress the inferior vena cava and lower oxygen to the placenta. Their effectiveness is not reliable and there is not enough evidence to guarantee that sleeping pills do not adversely affect delivery outcomes.
Your body temperature is higher now that you're pregnant, so it can help you sleep better if you lower the room's thermostat. While sleep problems can often be managed at home, sometimes a medical expert is needed to guide care or assess if there is something serious. The most common manifestations of BDS during pregnancy include snoring and obstructive sleep apnea, a condition in which the airways are repeatedly blocked during sleep. It can be quite difficult to get a good night's sleep during pregnancy, let alone if you already have a little one who wakes up at night or sleeps with you just when you've managed to fall asleep.
