The expectant mother knows that after the birth of her baby, it will be more difficult for her to get a good night's sleep. But many do not even suspect that even during pregnancy, especially in the third trimester, one can only dream of a restful sleep all night long.
In fact, it is possible to sleep more than usual during the first trimester of pregnancy. It is normal for a woman to feel tired as the body protects and supports the developing baby. The placenta, which nourishes the fetus before birth, is just being formed, so in the body of the expectant mother, the heartbeat quickens and more blood is produced in the body.
Typically, during pregnancy, after the first trimester, most women experience problems with deep and uninterrupted sleep.
Why pregnant women may have trouble sleeping
The first and most important cause of sleep problems during pregnancy is an increase in the size of the fetus. This makes it difficult to find a comfortable sleeping position.
If a woman has slept on her back or stomach, she may have trouble sleeping on her side, as doctors recommend. Additionally, changing sleep positions becomes more difficult as pregnancy progresses. Other common physical symptoms that may also interfere with sleep include:
- Frequent urge to urinate.
The kidneys work harder to filter the increased volume of blood passing through the body, and this process creates more urine. The second factor is that as the baby grows and the uterus becomes larger, the pressure on the bladder increases. Third, amniotic fluid is renewed every 2-3 hours, which cannot affect the pregnant woman’s diuresis day or night. Nocturnal urination at night also increases if the child is especially active at night. - Cardiopalmus.
The heart rate increases to ensure good blood flow to the uterus. Moreover, the more blood enters the uterus, the faster the heart works to send enough blood to the rest of the organs. - Difficulty and rapid breathing
. The increase in hormones during pregnancy causes you to breathe more deeply and may feel like you are short of breath. In the future, breathing may be difficult as the enlarged uterus takes up more space, which puts pressure on the diaphragm. - Lower back pain and leg cramps.
Extra weight during pregnancy affects leg and back pain. During pregnancy, the body also produces the hormone relaxin, which helps prepare for childbirth. One of the effects of relaxin is to loosen ligaments throughout the body, making pregnant women less stable and more susceptible to injury, especially in the back. - Heartburn and constipation.
Many pregnant women experience heartburn, which occurs when stomach contents back up into the esophagus. During pregnancy, the entire digestive system slows down and food stays in the stomach and intestines longer, which can cause heartburn or constipation. These sensations may worsen in the last trimester of pregnancy, when the growing uterus puts pressure on the stomach or colon.
Sleep problems can also arise for other reasons. Many pregnant women experience dreams that are more vivid than usual, and some even experience nightmares.
Stress also interferes with normal sleep. A pregnant woman may be worried about her baby's health or nervous about giving birth. All of these feelings are normal and can cause insomnia.
In what cases is it recommended to abstain from intimacy:
- Placenta previa
- The presence of sexually transmitted diseases in the active phase in one or both parents (syphilis, gonorrhea, trichomoniasis, chlamydial infection, etc.). If HIV infection is detected in the expectant father, the pregnant woman is advised to refrain from unprotected sexual intercourse during pregnancy.
- Acute inflammatory process of the genital organs in one or both partners (before and during sanitation it is recommended to refuse sex).
- Symptoms indicating a threat of miscarriage: bleeding from the genital tract, pain in the lower abdomen, increased uterine tone, etc.
- A history of recurrent miscarriage or premature birth.
- If the pregnancy is multiple, sexual rest is recommended after 28 weeks to avoid premature birth.
- Leakage of amniotic fluid. If you suspect a water leak, you should immediately consult a doctor.
Finding a comfortable sleeping position
At the beginning of pregnancy, you need to get used to sleeping on your side. The most comfortable position during pregnancy is to sleep on your side with your knees bent. This position is easier on the heart because it keeps the baby's weight from putting pressure on the large vein (called the inferior vena cava), which carries blood back to the heart from the feet. Some doctors recommend that pregnant women sleep on their left side. Since the liver is on the right side of the abdomen, this helps protect it from the pressure of the uterus. Sleeping on your left side also improves blood circulation to the heart and ensures better blood flow to the fetus, uterus and kidneys.
No need to worry about rolling over on your back at night. Changing positions is a natural part of sleep that cannot be controlled. Most likely, in the third trimester of pregnancy, a woman will automatically choose a comfortable position for herself. You can try experimenting with sleeping pillows to find the most comfortable position. Some women say that placing a pillow under their stomach or between their legs helps them sleep. Additionally, using a folded pillow or rolled blanket under your lower back can help relieve pressure on your spine.
Is it possible to sleep on your stomach during pregnancy in the second half of pregnancy?
When you are 20 weeks pregnant, sleeping on your stomach is strictly prohibited! As a rule, after the 20th week the tummy is already quite prominent, the baby’s movements can be felt by placing your palms on it. Not a single mother will lie down on such a tummy in her life; it is simply uncomfortable and dangerous even at the level of instinct!
If a mother lies on her stomach at such a late stage, she risks injuring her unborn baby, which is why you should not sleep on your stomach during pregnancy! It’s inconvenient, unusual, but you shouldn’t dwell on it, because half of your pregnancy is already behind you, and very soon you’ll be able to sleep in any position you want!
Tips for a good night's sleep
- It is necessary, as much as possible, to remove caffeinated drinks from the diet, such as cola, coffee and tea.
- It is recommended not to drink a lot of fluids or eat for several hours before going to bed. But it is important to make sure that your body gets plenty of nutrients and fluids throughout the day. It is beneficial to eat more for breakfast and lunch, rather than before bed. If nausea is a problem, try eating a few crackers before going to bed.
- It is important to go to bed and wake up at the same time every day.
- Avoid physical activity right before bed. Instead, you can read a book or drink a warm decaffeinated drink.
- The body must get enough calcium and magnesium to reduce nighttime leg cramps.
- Try yoga or other relaxation techniques that help you unwind after a stressful day.
The use of sleeping pills is allowed
Quite often, a woman during pregnancy, in order to improve her sleep, voluntarily tries to use sleeping pills. Doing this is strictly prohibited. Drugs in this category cannot be used during pregnancy. Such drugs will cause serious harm to the developing child and may even cause his death.
Only certain herbal preparations can be used to restore sleep, which should be selected by the gynecologist observing the woman. It is strictly forbidden to prescribe them for yourself.
As a folk sleeping pill, even before consulting a doctor, you can only use milk with honey, but only if there is no allergy to the beekeeping product. The drink should be warm and drunk no earlier than 20 minutes before you plan to go to bed.
Comfortable indoor environment
The temperature in the bedroom should not be higher than 20 °C. Don't forget to ventilate the room. In winter, open the window and leave the room for a while. In more comfortable temperatures, leave the window half or fully open at night. Provide fresh air and, if possible, cold air, especially in the third trimester when you may experience shortness of breath and difficulty breathing.
Arrange for sleep in a quiet, darkened room. However, if before pregnancy you fell asleep to quiet, calm music or soft night lighting, do not change your habits. The most important thing is to create calming conditions for yourself that are conducive to falling asleep.
Maternity pillow. How to choose?
In order not to make a bad choice, we recommend paying attention to 3 things:
1. Size 2. Filling 3. Cover
It is these components that are responsible for the quality, safety and functioning of the pillow.
Size - the length of the product is measured along the outer edge; this figure does not include the length of the ties, if the pillow has any. For a pregnant woman of average height, a pillow of 160-170 cm is suitable; for a height of 170+, the length of the pillow is correspondingly longer.
The width of the cushion is on average 35 cm. Do not forget to take into account the parameters of the sleeping place so that the pillow fits freely.
The filler must be safe, hypoallergenic, elastic and able to adapt to the needs of a woman’s changing body. Expanded polystyrene and holofiber are considered optimized. Pillows with this composition are flexible, which in itself is achievable, since it allows them to be used in any position depending on needs.
100% cotton is ideal for the cover. The materials of the cover (for example: calico, satin) do not interfere with skin breathing and maintain optimal temperature balance. They are easy to wash, which is a plus, because these pillows are subsequently used by nursing mothers.
The shapes of pillows for pregnant women are different, so in this matter everything depends on your preferences, financial capabilities and body type.
How to use a nursing pillow?
- Place a pillow on your lap, put the baby down and feed him while sitting, while keeping your hands free.
- Secure the pillow to your waist (using ties), lay the baby down and stand up, the pillow will not fall off.
- You can also secure the pillow and feed the baby while lying down, but do not be afraid to turn or change position in bed, the pillow will remain in place.
- Just place a pillow on the bed and get comfortable with your baby.
Women during pregnancy and after childbirth may need not only pillows such as: bagel, boomerang, in the form of the letters “C”, “U” and the like, but also special ones to relieve a specific problem or achieve a specific goal. Let us briefly remind you about other types of pillows for pregnant women:
- Seat cushion with or without a hole (postpartum period, surgical delivery, suturing of the perineum, hemorrhoids during pregnancy).
- Pillow under the legs (swelling of the legs, cramps of the calf muscles, manifestations or exacerbation of varicose veins during pregnancy, there are models adjustable in height if the woman’s condition requires it).
If you still have questions about the types and use of orthopedic pillows during pregnancy, write a question in our communities on social networks. If you have a question: how to choose an orthopedic pillow in our online store, request a call back or call us at our toll-free number.
Discuss this problem with your doctor
In general, it is not recommended to take sleeping pills or sedatives during pregnancy, but it depends on the individual case.
If your insomnia is severe and persistent, or if you feel tired, weak, or depressed, discuss the problem with your doctor. Together with your doctor, you can determine the cause of your insomnia. You may need to seek additional help from another professional, such as a psychologist or psychiatrist, especially if you are having trouble falling asleep due to anxious or racing thoughts. Sometimes the problem may be caused by a disorder of digestive or cardiac function, which also requires consultation with a specialist.
