Pregnancy Sleep Tips and Some research results

Pregnancy Sleep Tips:

• Regular exercise, but not close to bed time, will help you sleep and help with energy levels.
• Avoid meals close to bed, particularly if heartburn is a problem for you.
• Pillows! Use them where ever you need them: between your knees for aching hips, under your belly for support, behind your back, and under your head.
• Nap when you can, though this can be difficult with other children around. I learned to nap on the couch while my daughter played with her blocks quietly. Enlist the help of family if needed.
• Sleep in or head to bed early.
• Try relaxation before bed. A warm bath or a warm glass of milk.
• If you wake up in the middle of the night or have trouble falling asleep don't just lie there.
• Get up for a bit and read or do something not too stimulating.
• If leg cramps wake you up at night try stretching prior to going to bed to avoid them.
• Doing pelvic tilts before laying down will allow you a few extra minutes between bathroom breaks at night.

First Trimester

At this point your mind and your body can play a tug of war with your sleep. Your body may be forcing you into naps that you aren't used to or don't want. On the other hand your mind may be whirring at top speed and keeping you awake, or even more likely refusing to let you fall asleep after one of your nightly trips to the bathroom.

 

Second Trimester

This trimester might be your best chance for sleep! Your body isn't aching too badly yet and your mind has settled down as the pregnancy is accepted.

 

Three Trimester

Many people will tell you that the lack of sleep in the third trimester is merely a way to prepare for some of the endless nights that lie ahead. Dealing with the aches and pains, your bladder constantly calling and the thoughts that begin to invade your mind about parenting and labor and birth can wreck your sleeping pattern. Sometimes women will also begin snoring during the last trimester. This is normal and will usually go away after the birth.

Finding a comfortable position is probably a big challenge right now. Back and belly sleepers are having a particularly hard time dealing with life at night. While there are commercial products available to aid you in sleeping on your belly, I've not talked to anyone who has used one. There are wedges that are sold as special pillows. Although the best thing I bought was a body length pillow, which you can find at nearly any department or discount department store.

 

The main findings of the research were:

• Compared to sleeping on the left side, sleeping on the right side was not significantly associated with increased risk of stillbirth.
• Compared to sleeping on the left side, sleeping on the back and in other positions was associated with an increased risk (2.54 and 2.32 times more likely to have a stillbirth respectively).
• Women who got up to go to the toilet once or not at all during the last night of pregnancy were 2.42 times more likely to experience stillbirth as those who got up more.
• Women who reported regularly sleeping during the day in the last month of pregnancy were 2.04 times more likely to experience stillbirth as those who didn't.
• Duration of sleep at night during the last night of pregnancy had no significant effect on risk.
• There was no observed association between snoring and risk of stillbirth.
  The researchers point out that the absolute risk of late-term stillbirth in high-income countries is low (3.09 per 1,000 births in the study population), and non-left-side sleeping only slightly increased this risk (to approximately 3.93 per 1,000 births).

Sleep Tips For Pregnant Women

The hormonal changes and physical discomfort associated with pregnancy can affect a woman's quality of sleep. Each trimester brings its own unique changes, including changes in sleep. According to the National Sleep Foundation, the following are the most common sleep changes that might occur in each trimester:

1st Trimester

During the first trimester, a woman can go through a range of emotions from scared to ecstatic. Adding the new hormones in the loop, and she can go from happy to horrible in record time. Sleep challenges are very common due to the body's reaction to all the hormones. The rise in progesterone that sustains a pregnancy causes many women to feel tired continuously. The rise in HCG might also trigger the tired response too, which would explain why women tend to be more tired in the first trimester and feel much better in the second. Sore breasts and a blossoming bust line may also make getting comfortable difficult. If you are a tummy sleeper, you might find your breasts are getting in the way or hurt when you lay on them. Constipation and the ever-expanding uterus also make for discomforting nights. Add in frequent bathroom breaks per day and it is surprising that any pregnant woman sleeps at all. Progesterone is just a wonder hormone, not only does it make you sleepy; it makes you have to urinate all the time by increasing your kidney function. Nausea, also called "morning sickness", also makes sleep a challenge. This nausea can and does strike at all hours of the day and night, especially when lying down or is triggered by smell.

First Trimester Survival Tips

• Get as much rest as possible and sleep in when you can. Getting extra rest will help you stay out of the sleep debt that can cause your symptoms to worsen.
• Stay hydrated, but drink most of your liquids during the day and avoid them later in the evening so you can cut down on nighttime bathroom visits.
• Combat nausea with crackers or small bland snacks. Eat often and in small amounts to prevent getting sick from an empty tummy. Keep crackers at your beside for when nausea hits you in bed or in the morning.
• Sleep on your left side as much as you can. This is the best position for good circulation. Use extra pillows between your knees or under your belly to help keep you more comfortable.
• Have a night light in the bathroom so you don't have to turn on the light and wake yourself fully.
• Make sure you try to go to bed at the same time every night. This puts your body on a schedule.
• Take naps. If you are tired then go sleep, you body is telling you to do something.

2nd Trimester

Many pregnant ladies are happy to hit that 2nd trimester mark. Not only does it mean there is a less risk of a miscarriage, but also the nausea, frequent urination, and sleepiness have pretty much gone away. Women usually feel their best and have a boost of energy during this time. They are starting to show, but aren't too big for comfort. There are plenty of maladies to plague sleep during this time. To make room for the enlarging uterus, the diaphragm is restricted and breathing becomes shallower. This causes the infamous heartburn. Many women only have to eat or drink anything and get it. Many women notice their dreams become increasingly frightening as pregnancy develops. Many women have dreams that they left or lost the baby. Plus, dreams become extremely vivid.

Second Trimester Survival Tips

• In order to avoid heartburn; try to avoid spicy, fatty, or fried foods
• Sleep with your head and neck elevated to keep the stomach acid down
• Eat frequent small meals throughout the day
• Use antacids, they are effective and safe.
• Enjoy your 2nd trimester and better sleep, but keep sleeping. Extra rest is still a good thing
  When sleeping, lie on your side with your knees and hips bent. Place pillows between your knees, under your tummy and behind your back. This can help take pressure off your lower back.
• To avoid nightmares try not to eat too much before bed and talk out any fears you might have with your partner or a therapist.

3rd Trimester

The third trimester is the most sleep challenged stage of pregnancy. With the frequency of urination, inability to get comfortable, extra weight, and preparing for the new baby, some women find themselves struggling to stay awake. Rigorous fetal movements and fetal hiccups can also impede sleep. Aches and pains of many kinds can be expected at this time. The joints are loosening and preparing for birth, the body is carrying all the extra weight, and even walking can be tough. Many women during pregnancy wake frequently during the night for no reason, which can cause her to be sleepy in the morning. Many women find that they have begun snoring. During the later stages of pregnancy, many women find that their nasal passages have swollen and have more nasal congestion. Many women complain of leg cramps during the 3rd trimester as well. The muscles of the legs are carrying a lot of weight and tend to get stiff. Once relaxed at night they can tense up or spasm, causing great pain and keeping some women awake.

Third Trimester Survival Tips

• Sleep on your left side. This allows for the best blood flow to the fetus, your uterus and kidneys. It also improves circulation of blood back to the heart.
• Try using a body pillow to help you sleep better.
• Avoid sodas and other carbonated drinks, they can cause leg cramps.
• If you're getting a lot of swelling and begin snoring, call you doctor
• If you develop Restless Legs Syndrome, talk to your doctor about an iron deficiency.
• If you can't sleep get up and do something else. Read, watch T.V., listen to music, clean,
• you may get tired enough to want to go back to bed.
• If you are getting leg cramps, straighten your leg and flex your foot upwards, this will help get the kink out. Do these several times before going to bed as a stretching routine to avoid the cramps all together.

Feel sleepy all the time during pregancy

A woman's body goes through huge changes during pregnancy, so it is expected that you feel sleepy and tired. Most mums-to-be find they need a lot more sleep. Allow yourself to go to bed earlier so that you get sufficient rest. If possible, make time for a quick nap during your lunch break.

 

You should cut back on caffeine, which may interfere with sleep patterns. Have small but frequent meals during the day to stabilise your blood sugar level and prevent that sleepy feeling after a heavy meal. Also, avoid excessive junk food, as sweets may lead to a temporary energy boost and then a crash.

 

Try to do the more difficult tasks when you have the most energy, and leave the easier ones for when you're tired. Taking a short walk or doing some stretches at your workplace will also perk you up.

 

Getting enough sleep during pregnancy
If your sleep disturbances are severe, do not hesitate to ask your doctor to help you find solutions that will work for you. One or more of the following might help you get the sleep you need during pregnancy:

 

Pillows — Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow.

Nutrition — Drinking a glass of warm milk might help bring on sleep. Foods high in carbohydrates, such as bread or crackers, can promote sleep. A snack high in protein can keep blood sugar levels up, and could help prevent bad dreams, headaches, and hot flashes.
Relaxation techniques — Relaxation techniques can help calm your mind and relax your muscles. These techniques include stretching and yoga, massage, and deep breathing.

Exercise — Regular exercise during pregnancy promotes your physical and mental health. Exercise also can aid in helping you sleep more deeply. Vigorous exercise within four hours of bedtime should be avoided.

Prescription and over-the-counter medicines — Ideally, all medicines should be avoided during pregnancy. Some medicines can hurt the developing baby. You should never take any medicines, including over-the-counter drugs, without first talking to your doctor.