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How to Get Better Sleep When Pregnant

Nov 26, 2013

Mothers-to-be are filled with excitement and fear during pregnancies. There are so many things to plan and so many precautions to take. It is only understandable then, that sleep suffers due to the mood changes, hormonal changes and other physical, emotional and psychological changes. Disturbed sleep is a common problem among pregnant women, one which can be limited if not completely eliminated by understanding your body’s needs and catering to them.

Sleep Problems during the Three Trimesters

Following are the most common sleep problems pregnant women face during the three trimesters:

First Trimester of Pregnancy

  • Increased daytime sleepiness

  • Sleep disruptions due to the emotional and physical stress.

  • Waking up again and again due to the pressure on the bladder that results in the increased need to go to the bathroom.

Second Trimester of Pregnancy

Sleep during the second trimester is usually the most sound of the three trimesters because the fetus moves about the bladder and thus reduces the pressure and the need to use the bathroom again and again. However, sleep is disturbed due to the stress associated with being pregnant.

Third Trimester of Pregnancy

The third trimester is usually the most difficult as far as sleep is concerned. You may experience sleep problems due to the following reasons:

  • Leg cramps, heartburn, sinus congestion

  • Discomfort because of the extra weight on the abdomen

  • The child keeps on changing positions, which again puts the pressure on the bladder and thus results in very frequent visits to the washroom.

Tips and Tricks to Help Sleep Better

  • Use organic pillows and bed covers for the added comfort and softness.

  • Invest in a high quality non-toxic memory foam mattress or organic zoned latex mattress, as either will adjust according to your weight, hence offering a better sleep.

  • Drink a glass of warm organic milk and maintain a nutritiously enriched diet.

  • 30 minutes of moderate level exercises are recommended. They not only have health benefits for the mother-to-be and the baby, but also help sleep better. Walking, swimming and yoga are some exercises that are usually recommended for pregnant women. Be sure to speak to your obstetrician before starting a workout routine.

  • Use extra pillows to support your back and tummy. There are also specific pillows available including full-length body pillows and wedge shaped pillows to help you sleep better. Both of these items are available at Nest Bedding.

  • Try to relax your muscles using deep breathing exercises, massages and stretches. The more at peace your mind and body are, the easier it will be for you to fall into a deep sleep.

These are some effective ways to help you sleep better during pregnancies. Although there are over the counter medicines available to induce sleep, they can be harmful for you and the baby and should be avoided. Speak to your doctor before using any kind of over-the-counter drugs, dietary supplements or herbs to help sleep better. There are some medications that are considered safe for pregnant women, so speak to your obstetrician about them if the sleep problems persist.

Buying a new mattress and new bedding at the onset of your pregnancy can be potentially dangerous when considering that some materials contain fire retardant chemicals, which can find their way into your breast milk. It is at this crucial time that you want to be very careful and make sure that you research each purchase and ensure each item is truly non-toxic. These items should have legitimate certifications legitimizing their claims of non-toxicity.

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