Pregnancy And Sleep

Pregnancy brings loads of happiness and excitement to you and your entire family but it also gives you several discomforts. Women in this journey most frequently face sleep related issues. This is true even in those who never experienced any problems in sleeping considering the steadily growing tummy in front of you. I cannot think of a better example than my own self. I love sleeping and I have spent most of my free time sleeping and Pooof! Pregnancy stole it all. While I was not feeling too weak and tired in the first trimester, I slowly started feeling uncomfortable while sleeping. And this continued till the day before my delivery.

Reduced sleeping hours can be an outcome of many changes that your body is going through right now. As much as you want to sleep, you might find yourself unable to sleep due to various reasons. Getting enough physical rest by lying down alone is not sufficient while you are pregnant. It is very important to ensure you get sufficient quality sleep.

Why are you unable to sleep enough?

As mentioned earlier, although you want to sleep, many a times you might find it very inconvenient. The reasons are plenty and here are a few of them.

• Frequent visits to the loo during the night
• Improper sleeping positions
• Hunger pangs
• Sweating
• Excitement about your new born's arrival, stress related to delivery and managing work and your baby (Predominant in first time mothers)
• Drastic hormonal changes like increase in progesterone during the first trimester
  

  

How can I sleep enough for a quality sleep?

Quality sleep simply means you are sleeping continuously without waking up in between. How sufficient is sufficient sleep during pregnancy? A continuous 7-8 hours is optimal and you can reap the benefits of sleeping if you can ensure this. Here are a few suggestions on improving your sleeping hours.

• Having plenty of fluids is very good for you during pregnancy or even otherwise. However, if you plan to consume most of the fluids during the day and reduce the intake from evening, you might not feel the urge to visit the loo while you are asleep. Use the toilet once before you sleep and that should keep you off until the next day.
• Reduced caffeine lets you sleep for longer hours. Say no to caffeinated beverages after 6 pm.
  

  

  
  
• Create an atmosphere. Set up a soft and cozy bed. You can play soothing music. Ask your husband to turn it off once you are asleep. Music is very healing.
  
• Set a schedule and try to stick to it. Your body will slowly set itself to the resting period during this hours and once you are used to this schedule, you are assured of a good night's sleep.
• Use essential oils for better sleep. Talk to an aroma therapists on which essential oil might suit you the best.
  

  

  
  
• Have some crackers or energy bars handy so you don't have to walk up to the refrigerator or the kitchen when hunger strikes in the midnight.
• If you are practicing yoga or any other form of workout during your pregnancy, it is recommended you practice it in the morning. This helps in a sound sleep.

Why schedule to sleep at all when I am unable to?

• Your body recuperates itself while you are asleep and this is primary considering the fatigue and lethargy you are experiencing.
• More baby movements from second trimester. You'll love it for sure.
• Increases growth hormones to support the growing placenta and uterus

Recent studies have shown that the amount of sleep in pregnant women is very closely related to the labor hours. Studies reveal that lesser the number of hours a woman sleeps, the more the labor hours you have to go through. In fact, it has also been observed that the chances of a cesarean delivery is very high in women who are sleep deprived.

Making small changes by being slightly conscious about your day to day activities and habits can help regularize your sleep. Taking good care of yourself will help you reap the best results. Read about the right sleeping postures during pregnancy. Proper sleeping positions lower the risk of back pain and also aids in quality sleep. I would be more than glad if the tips here help you combat sleeplessness. If you are still having issues, visiting a sleep specialist would be a wise decision. Sleep well, sleep tight.