Proper sleep during pregnancy

Proper sleep during pregnancy

Pregnancy is an amazing and complex process that affects the whole body. Hormonal restructuring, increased blood volume and body weight, unnatural arrangement of organs due to the growth of the fetus require a lot of energy from the woman. In order to compensate for this, pregnant women have to follow a regimen of rest and, above all, sleep. So what is proper sleep during pregnancy?

All about sleeping during pregnancy here

Proper sleep during pregnancy:

  • Lasts at least 8-8.5 hours of sleep, of which an hour may be spent on daytime rest.
  • Starts and ends at about the same time each day.
  • Body position does not squeeze the abdomen and blood vessels – the body should not become congested by morning.
  • A well ventilated room with humidity of at least 50%.

Sleeping during pregnancy is difficult for most women. In the first trimester, the pregnant woman becomes sleepy and cannot sleep, even if she sleeps the whole day. This is connected with the increase of progesterone levels, which causes depression, irritability, general weakness and even anxiety. The same hormone is responsible for night rises – progesterone relaxes the muscles of the bladder, causing frequent urge to go to the toilet. In the third trimester peaceful rest is complicated by physical discomfort. The abdomen becomes too heavy, and the baby’s movements inside may cause pain.

Why is the right sleeping position so important during pregnancy?

Choosing the right sleeping posture during pregnancy helps to improve sleep quality and prevent or reduce the occurrence of unpleasant conditions such as swelling, poor circulation, headaches, muscle pain, arrhythmia, difficulty breathing, and impaired blood flow to the baby.

The best sleeping positions for pregnancy, 1st trimester:

  • On your back – In the first months of pregnancy, a woman can sleep on her back. Later the growing uterus will begin to put excessive pressure on the vena cava, which negatively affects the mother and child, so starting from 15-16 weeks it is better to give up this position.
  • You can sleep on your stomach until your belly has gone beyond the pubic bone, that is until 11-12 weeks.
  • On the left or right side are comfortable sleeping positions for pregnancy, which can be used alone or in alternation with others. Sleeping on the right side also helps to reduce the symptoms of early pregnancy toxicity.

Sleep positions for late pregnancy:

  • On the left side is the most comfortable and pleasant body position. Suitable for sleeping in any trimester. From 25-28 weeks you can put a soft pillow under the abdominal area.
  • On the right side – suitable as a changing position. If you have varicose veins or swelling, you can put a small folded blanket or pillow under your legs to lift them up.
  • Stable posture – if you are familiar with the rules of first aid, this position is familiar to you: the person lies on his side, his lower leg stretched out and the upper leg bent at the knee and lying on an elevated position. This position improves blood flow to the placenta, reduces swelling, and does not put pressure on the kidneys and liver. This pose is especially recommended as a sleeping position for complicated pregnancies.
  • Stable pose with two pillows – this comfortable sleeping pose is used in pregnancies with a transversal presentation of the fetus. The woman lies on the side to which the baby’s head is facing and puts one hard pillow under the lower back as a support and one soft pillow under the lower abdomen. This position can help turn the baby into the correct head-down position.

All about sleeping during pregnancy

All about sleeping during pregnancy

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