It's no secret that pregnancy is a period of serious hormonal changes and significant stress, which become more noticeable every month. Therefore, proper rest and sleep at this time are necessary for the female body more than ever, because without them not only the physical, but also the emotional state of the expectant mother will suffer. It is not surprising that extremely important questions come to the fore during this period: how best to sleep during pregnancy in order to fully restore the strength spent during the day, and how can you alleviate the condition of the expectant mother by making her sleep truly healthy and deep?
How to sleep properly during pregnancy
As the fetus increases in size and the expectant mother's belly becomes larger, finding the optimal position for sleeping can take so much time that there is practically no time left for rest itself. In addition, the body position should not only make it easier to fall asleep, but also be safe for the mother and her unborn baby - it is important that the uterus does not put pressure on the internal organs, impairing blood flow. So how should you sleep during pregnancy so that the position is not only comfortable, but also harmless to the woman’s body and the fetus itself?
Trimesters
In what position can you sleep during pregnancy, and does the choice of the optimal sleeping position depend on its duration? The answer is clear - it depends, and the longer the period, the more important it is for the expectant mother to think about the safety of the child during the night's rest. Often pregnant women complain: “Everyone says that sleeping on the right side during pregnancy can harm the baby, but I simply cannot sleep any other way.” In fact, everything is far from being so categorical, but for each period, doctors have special recommendations that are best known and followed.
First months
How to sleep better in early pregnancy? Of course, choosing the right and comfortable position at the same time. While the fetus and belly, respectively, are still very small, almost any option in which the expectant mother feels as comfortable as possible is acceptable. In the first trimester of pregnancy, that is, up to 11-12 weeks, there will be no harm to the baby, even if his mother sleeps on her stomach every night. At this time, the uterus is still protected from pressure by the pelvic and pubic bones, and the bladder has to feel the main load.
In the first trimester you can even sleep on your stomach
The only thing that can prevent a woman from sleeping soundly in the early stages of pregnancy is increased sensitivity and even soreness of the breasts, which appears as a result of hormonal changes occurring at this moment in the body of the expectant mother. In addition, even during early pregnancy, doctors recommend gradually learning to sleep on your side or at least in an intermediate position, placing a special pillow behind you, so that in the future, refusing to rest on your back and stomach will be painless.
Second trimester
Due to the good health of the expectant mother and her good sleep, the 2nd trimester is rightfully considered the happiest period of pregnancy, during which the main hormonal storms have already subsided, and the problems of excess weight and back pain have not yet made themselves felt. But now, wondering how to sleep better in the second trimester, she should first of all think about the health and safety of the unborn child, and not about her comfort. At the 15th week of pregnancy, the uterus already feels a lot of pressure, and although the fetus is well protected by adipose tissue and amniotic fluid, sleeping on the stomach at this time is not recommended.
From 24-26 weeks, expectant mothers have to give up resting on their backs - the fetus becomes quite large, which is why the uterus, pressing against the spine, can compress the inferior vena cava. Therefore, pregnant women during this period are recommended to sleep on their left side, sometimes turning to the right, and listen carefully to the movements of the fetus - if the baby is uncomfortable, he can tell the mother about it with kicks.
Third trimester
How is it recommended to sleep in the last weeks before giving birth? This question is not an easy one, because already at 33 weeks of pregnancy, the size of the abdomen significantly complicates the choice of a comfortable position for rest. How can you alleviate the condition of the expectant mother if she is already in her eighth month? At 8 months of pregnancy, doctors recommend sleeping exclusively on the left side to protect the liver from excessive pressure from the fetus. The same rule applies to the ninth: how to sleep in the 9th month of pregnancy, if the stomach has become so large that even turning on the other side is a whole problem? Of course, spending the whole night in one position is quite difficult, but with the help of a special pillow sandwiched between the knees and a cushion placed under the stomach, you can almost completely get rid of the discomfort.
This way you will sleep very comfortably
In addition, if at 35 weeks of pregnancy an abnormal position of the fetus was detected, a suitable sleeping position can correct the situation: with a breech presentation, sleeping is allowed exclusively on the left side, and with a transverse presentation, sleeping on the side where the baby’s head is directed.
How to deal with insomnia
If the expectant mother cannot sleep, you should not immediately resort to the help of medications and sin because sleeping on your side is very uncomfortable. First you need to use simple rules that will make your sleep as good as possible:
- Try to avoid eating at night. If mommy has a strong feeling of hunger, you can drink a little milk with honey or tea with soothing herbs, such as mint, sage, chamomile.
- Before going to bed, you can take a warm shower or bath. Turn on the music, enjoy your situation.
- The temperature in the room should not be too high. The optimal option is 18-20 degrees.
- It is recommended to ventilate the room in which a pregnant woman sleeps.
- Pajamas or a nightgown should be made of natural fabrics and not restrict a woman’s movement.
- If you have the opportunity to take a walk outside, do not refuse it.
- In the second and third trimester, you can use special pillows that help elevate your tummy and legs. You can purchase them online or in a specialty store.
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It has been proven that following these simple rules helps the expectant mother to have quality rest, get a good night's sleep and feel cheerful and cheerful in the morning.
How to sleep when pregnant with twins
Women carrying two babies at once ask this question much earlier than others, because they have to experience a double burden. An expectant mother pregnant with twins should forget about resting on her stomach and back in the first trimester, because pressure on the spine will be exerted by two fetuses at once. This means that the answer to the question of how to sleep during a multiple pregnancy is obvious: taking into account all the standard instructions for this case, but taking into account the much greater load on the body and the need to take care of the safety of not one, but two babies at once.
Restless sleep in pregnant women
In the first trimester, mothers are worried about constant drowsiness, which experts explain as a restructuring of the body and an increase in energy costs due to the new position. The uterus gradually enlarges, which causes unusual sensations, and a change in the hormonal pattern makes itself felt. Therefore, by the second stage of gestation, a pregnant woman sometimes has nightmares or is bothered by insomnia. If there is a tendency, then the signs of sleepwalking may worsen. Experts attribute such changes to factors such as:
- Increased progesterone and adrenaline, as well as oxytocin and prolactin secretion;
- Preeclampsia or toxic ailments, heartburn or snoring;
- Uncomfortable sleeping position for a pregnant woman;
- Physiological transformations;
- Unstable psycho-emotional background, excessive irritability and anxiety;
- Active movement of the baby;
- Frequent urge to urinate.
Factors such as extraneous noise, uncomfortable bed or clothing, stuffy air in the bedroom, etc. can also provoke sleep disorders for pregnant women. Therefore, for quality rest, it is important what position you sleep in during pregnancy.
Helper pillow
Most doctors, already in the early stages, recommend purchasing a special pillow for pregnant women, which will help cope with discomfort and pain and make the expectant mother’s sleep truly high-quality and deep. The modern market offers many different options for such products that can satisfy any needs: some people find it more comfortable to sleep with support under their back, while others primarily need abdominal support with the help of a special cushion. In any case, when deciding on such a purchase, we are not just choosing a place to sleep and relax, but we are taking care of the health of the unborn child, ensuring his safety throughout the night.
What about psychology?
If the expectant mother strongly doubts whether she can sleep on her stomach in the early stages and whether this will harm the baby, psychologists still advise against this position. The fact is that now a woman has no need for unnecessary worries and worries.
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Doctors are of the opinion that a girl carrying a baby should get used to sleeping on her side as early as possible. This position is considered safe for the baby at all stages.
How much sleep do pregnant women need?
You need to sleep as much as you like
