Most pregnant women complain of extreme fatigue during pregnancy especially in the first trimester. Even women who have never had sleeping problems will develop sleeping disturbance during this time. According to the National Sleep Foundation’s 1998 Women and Sleep Poll, 78 % of women report more disturbed sleep during this time than any other occasion. Sleep is a vital requirement during pregnancy to ensure that the mother has enough energy to support herself and her unborn child.
Sleep disturbance may occur during pregnancy. Common problems encountered include: anxiety, frequent urination, inability to get comfortable position, leg cramps and heart burn. Although none of these problems are life threatening, such problems can pose a possible discomfort on the part of the woman who is in need of a decent sleep.
Some natural sleep strategies during pregnancy are based on common sense. The most practical solutions include: First, avoid caffeinated beverages. Refrain from drinking coffee, tea or soda in large amount as the caffeine will naturally stimulate the body and mind. Second, avoid excess fluid intake. Avoiding fluid intake especially a few hours before sleep may help minimize bladder emptying. Third, take a relaxing warm bath. Warm bath will sooth aching limbs and backache thus minimizing sleep discomfort. Fourth, take gentle exercise and a good massage. This can promote relaxation and better sleep. Fifth, be comfortable. Many pregnant women find that pregnancy body pillows offer better comfort and support thus promoting better sleep. While medical practitioners don’t recommend that you sleep on supine position, to avoid pressure in the aorta which affects your breathing and circulation. The best option is to sleep on your left side. This will increase blood flow to the baby. Sixth, get into the routine. Set a sleep schedule of rising and going to bed at the same time even on weekends and holidays. Lastly, Eat snacks rich in protein. Disturbed sleep due to bad dreams, insomnia and headaches are associated with low blood sugar, so eating the right food can help maintain blood sugar level throughout the night.
Treatment for sleep problems during pregnancy is quite complicated by mere reason that any drug or substance can harm your baby. More experiments and researches have been conducted to help induce sleep to those who can’t control their sleeping habits most especially for pregnant women who have altered body mechanisms. This is due to changed levels of hormones and physical changes as well. Medical advice is vital especially for drug and medicine intake. Pregnant women should always update their doctors and should always tell them what’s wrong with their body. They should woo away with stress, lessen fatty food intake, do exercise and prepare themselves mentally so as to communicate well with their body. It helps in manipulating your body routine to focus on your mind what should be done during altered sleeping time. The good news about most of the sleep problems experienced by pregnant women is that they are temporary. Once the baby is born, they tend to go away.
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