For new parents, sleep deprivation is an unavoidable reality. Unfortunately, the majority of sleep issues begin before the kid is born. Hormonal shifts, changes in bodily systems, and stress can all create a slew of physiological changes that have a distinct impact on sleep throughout pregnancy. According to research, virtually all pregnant women wake up often at night, with a considerable percentage experiencing insomnia, poor sleep quality, and excessive daytime drowsiness throughout all three trimesters. There are many strategies for mitigating sleep disruptors and getting the rest that you and your baby need.
As the unborn baby grows, it can be difficult for pregnant women to find a comfortable sleeping position. Some doctors recommend that expectant mothers avoid lying flat because this may compress the inferior vena cava and reduce oxygenation to the placenta. Pregnant women usually sleep best on their side with their knees bent, which promotes good blood circulation. Most doctors recommend lying on the left side to protect the liver and increase blood flow to the heart, fetus, uterus, and kidneys. These methods can help you sleep on your side more comfortably:
- Place a cushion between your legs or behind your baby bulge.
- To reduce pressure, place a rolled-up blanket at the small of your back.
- To alleviate hip pain, use a foam or egg crate mattress pad.
- To support your body, use additional cushions or a body pillow.
Don't be alarmed if you find yourself sleeping on your back. It is usual for pregnant women to spend some time sleeping in this position. If you are prone to this posture, consider sleeping on your side with a wedge cushion behind you. If you roll back, you'll be at least tilted, which will decrease the effect of sleeping on your back.
Enhance Your Sleep Hygiene. Sleep hygiene is a set of routines and behaviors that support consistent, high-quality sleep. Sleep hygiene is crucial for everyone, but it is more critical during pregnancy.
Use the following ways to improve your sleeping habits:
- Every day, go to bed and get up at the same hour.
- Only use your bed for sleeping and sex.
- Do not exercise within three hours of going to bed.
- Keep gadgets out of the bedroom and away from screens before going to bed.
- If you can't fall asleep after 30 minutes, get up and do something non-stimulating, such as reading.
Know more Information on Due Date Calculations
The Eights Rule: Is the due date determined by the latest menstrual cycle or by ultrasound?
You may determine your due date using either your last menstrual period (LMP) or an ultrasound, and the findings may differ. How can you know which is more accurate? The “Rule of Eights” can be used to calculate an exact due date on an ultrasound calculator.
When in Doubt, Consult a Doctor. Don't be afraid to seek professional help if you notice any changes in your sleeping patterns, no matter how little. While sleeping problems may typically be handled at home, a medical specialist may be required to guide treatment or evaluate for anything more serious. Staying healthy throughout pregnancy is very vital, and excellent health begins with a good night's sleep.