When you are pregnant, you are likely going to deal with many different complications and symptoms that can be uncomfortable or simply downright annoying. The good news is that there are ways in which you can help decrease these symptoms and complications. Below we will discuss pregnancy and how it affects your sleep. We will also discuss tips to help improve overall sleep.
1. Sleep problems in the first trimester.
You will first notice sleep difficulties in your first trimester. This is due to the fact that during the first trimester, there are many changes going on in your body. Because you have so many changes going on, your body is constantly in a state of flux. Leading you to go to the bathroom, feeling nauseated, and vivid dreams.
2. Sleep problems during the third trimester.
The next stage of sleep problems occurs during the third trimester. During this phase, your uterus flattens your bladder. This causes very frequent trips to the bathroom and associated sleep problems. Not to mention, you cannot toss and turn to get comfortable. Your belly is too big, you are only able to sleep comfortably on your back. Your kidneys are also having to filter out 50 percent more blood than it normally would. This means that your kidneys are working double they normally would because you are essentially peeing for two at this point.
3. Finding the right sleeping position.
One of the biggest reasons for having sleep problems during pregnancy may be caused by not being able to find the right sleep position. It can be difficult finding the right sleep position during pregnancy because if you normally sleep on your stomach, you will lose that privilege. Therefore, your normal sleep pattern will ultimately be affected. Finding the right sleeping position matters more than you might think. Sleeping on your side, especially your left side, will make things a lot easier on your circulatory system. However, it can also make it a lot harder to actually fall asleep if you are not used to this position.
Now that we have discussed how pregnancy affects your sleep, we will now discuss some tips to get a better nights rest.
Tips for a Better Nights Sleep:
1. Avoid caffeine.
This is one of the most important tips that you can follow. Caffeine is generally going to cause an imbalance in your hormones and is likely to keep you up at night. That means you should put down the coffee, tea, and chocolate bars after 12 pm.
2. Drink at least 8 glasses of water per day.
This is guaranteed to help you sleep better. Getting your body enough fluids throughout the day will help your body function optimally. However, you should taper off the liquids at night time. This is to limit the amount of times that you will have to go to the bathroom during the night. You do not want to have to take more frequent trips to the bathroom if you do not have to.
3. Exercise regularly.
It is very important to exercise regularly. A daily workout is going to go long ways to help you sleep better at night time. However, you should never exercise the right before bed as it could cause your heart rate to increase and obstruct your sleeping schedule.
4. Have a light snack right before bedtime.
This is a great idea when you are pregnant in order to avoid midnight cravings. By having a light snack right before bedtime, you are less likely to need to eat something while you are sleeping in the middle of the night. You should always aim to eat something that is mainly a protein source. That way, your body digests it slower and it doesn’t cause a surge of energy. A good choice would be a glass of milk, cheese, or a protein shake.
5. Take a warm bath before bed.
This is another good tip. Taking a warm bath right before bed can help your body and mind relax. Your muscles will loosen , and you will be able to rest easy.
6. Open a window.
You want to be sure to keep cool. It will ultimately help your body stay comfortable throughout the night.