There are times when sleep is a dream for an expectant mother , right? Everyone knows that after having a baby, you have to sleep through the night. But how many mothers suffer from sleep deprivation during pregnancy? In fact, a survey has found that more than 75% of pregnant mothers have sleep problems during this period. So you are not alone, many mothers face this experience. Let's see why this happens and what can be done about it.
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Why can't I sleep at this time of day? The main reason: Body discomfort
Simply put, pregnancy is not an easy time for the body. As the little baby inside you grows, the discomfort doesn't go away just by turning off the lights at night. One of the main things that can disrupt sleep during this time is your sleeping position.
What is the best position to sleep?
If you're used to sleeping on your back or side, you'll have to get used to sleeping on your side. Sleeping on your back is a no-no when your belly is growing. Also, doctors say that sleeping on your side is not good either.
We need to be careful about sleeping on our backs, especially in the latter part of pregnancy. Because when you sleep on your back, the weight of your growing uterus puts pressure on the large veins that carry blood to your heart. This reduces the amount of blood that goes to the heart, which means less blood, oxygen, and nutrients to the baby .
However, it's not a big deal for a baby to sleep on their side every now and then. But sleeping that way all night long isn't a good idea. As your belly grows, you'll realize how much easier it is to sleep on your side.
There's a popular myth that sleeping on your left side is better than sleeping on your right. While there's some truth to that, the latest research suggests that there's nothing wrong with sleeping on whatever side is comfortable for you.
Try these things for a good night's sleep:
- Sleep with a pillow between your legs.
- Use a large body pillow .
- Some mothers find it easier to sleep in a reclining chair than in bed. There's nothing wrong with that either.
Other minor annoyances that disrupt sleep
Not only your growing belly, but several other small annoyances can disrupt your sleep during this time.
| Annoyance | What you can do |
|---|---|
| Heartburn Due to hormonal changes during this time, stomach acid can enter the throat, causing heartburn. | Sleep with one or two pillows under your head. This will help control the reflux of stomach acid. Tell your doctor about this at your next appointment. He or she will prescribe appropriate medication if necessary. |
| Frequent Urination As the uterus enlarges, it presses on the bladder, causing the need to urinate frequently. | This is normal. The best thing to do is to limit the amount of water/liquid you drink in the evening and before bed. |
| Vivid Dreams Some mothers say that the dreams they have during this time are very clear and intense. | Although this is something that many people say, it has not yet been scientifically proven why this happens. Don't think too much about it. |
Sleep disorders to be aware of
Sometimes insomnia can be more serious than just a simple inconvenience. You should definitely be aware of these conditions.
Sleep Apnea
This is the most serious sleep disorder that can occur during pregnancy. Simply put, it is when your airways become blocked and you stop breathing for a few seconds while you are sleeping at night. This can happen several times a night. This is dangerous because it can reduce the amount of oxygen your baby gets .
There is also evidence that this condition may be linked to another serious condition called preeclampsia, a condition characterized by high blood pressure, swelling, and protein in the urine.
Symptoms: Loud snoring is the main symptom. If a person who did not snore before pregnancy now snores loudly and feels like they are suffocating at night, it is ( sleep apnea) It may be. Often, this is more understandable to your husband than to you. If you have such symptoms, definitely see your doctor and tell him about this.
Nasal Congestion
The hormones released during pregnancy can cause the inside of your nose to become dry and swollen. Try these simple things to help:
- Use nasal strips. These are available at pharmacies.
- Wipe your cheeks, eyes , and nose with a warm, damp cloth.
- Do not use decongestant nasal drops from the pharmacy without consulting your doctor. They can make the condition worse.
- Drink plenty of water (at least 6-8 glasses) and fluids throughout the day to thin out mucus.
- Sleep with two pillows and your head elevated.
- It would be better if you could use a humidifier to add moisture to the air in the room.
Restless Legs Syndrome
This is another sleep problem that can occur during pregnancy. What happens in this is that there is a very unpleasant feeling, as if a small animal is crawling along the legs. The feeling goes away only when the legs are moved. This increases when you are relaxed, so it is a big obstacle to sleep. Although the exact cause of this is not known, it is thought that it may be due to iron deficiency . It is also said that taking folate pills can alleviate this condition. In any case, doctors recommend taking folate during pregnancy.
Is it good to take sleeping pills?
This is a very important question.
It is absolutely not appropriate for pregnant mothers to take prescription sleeping pills, that is, sleeping pills prescribed by a doctor.
Some allergy medications (e.g. Piriton) that you can buy from the pharmacy may be safe during late pregnancy. However, even these should not be taken without your doctor's approval. These can cause drowsiness and sluggishness until the next morning.
Remember, you should always get your doctor's approval before taking any medication, whether it's a vitamin or a traditional herb.
The best alternative to sleeping pills is exercise . But don't go to bed too close to bedtime, exercise during the day. Even something as simple as walking or yoga will help you fall asleep faster at night.
💡 Take-Home Message
- Sleeping on your side is the best and safest way to sleep during pregnancy, especially in the final months.
- To make sleeping easier, place pillows between your legs and behind your back.
- Tell your doctor about persistent chest pain, loud snoring, shortness of breath, and unusual discomfort in your legs.
- Do not take any sleeping pills or other medications without medical approval.
- Simple exercises during the day can help you sleep better at night.
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