Many women find it difficult to sleep while pregnancy. Several sleep issues are caused by physical discomfort, hormonal changes, excitement, and worry related to becoming a new mother.
A big aspect of maternity care is sleep. You’re not alone if you have trouble sleeping during pregnancy. We’ll discuss common pregnancy sleep problems, examine the ideal pregnancy sleeping positions, and provide advice on how to get the greatest sleep possible while pregnant.
9 Reasons Why Pregnancy Affects Sleep
There are many reasons that can cause a sleeping issue during pregnancy. Some of common reasons are the main trimester, changes in chemical levels lead to generalized pain and other issues that might make it challenging to get asleep. These may consist of:
- Bosom delicacy
- Expanded pulse
- Higher internal heat level
- Incessant evening time pee
- Leg cramps
- Harmonic Changes
Most pregnant women will typically experience at least some of the above symptoms, however sometimes they may be related to a sleep disorder. It’s important to talk to your doctor if you’re having any symptoms because sleep disturbances can lead to more problems for either the mother or the baby in the future.
Typical Sleep Disorders and Problems in Pregnancy
Here are some of the most typical sleeping disorders that might happen during pregnancy.
Gastroesophageal Reflux Disorder:
When stomach acid runs back into the tube that connects your mouth and stomach on a regular basis, it causes gastroesophageal reflux disease (GERD) (esophagus). The lining of your oesophagus may become irritated by this backwash (acid reflux). Many people occasionally have acid reflux.
Obstructive Sleep Apnea:
The muscles that hold your tongue and soft palate in place during sleep momentarily relax, which can lead to obstructive sleep apnea. Your airway narrows or closes as a result of these muscles relaxing, briefly stopping breathing.
Restless Legs Syndrome:
A condition marked by a strong yearning to move one’s legs, usually in the nights. The typical positions for restless legs syndrome are sitting or lying down. It typically gets worse with age and might interfere with sleep. The primary symptom is a strong yearning to move one’s legs.
Treatment for Pregnancy-Related Sleeping Problems
There are several methods for reducing sleep issues during pregnant. Adjustments to sleeping position and sleep hygiene practices are the main tactics. The key to sleeping better when pregnant is controlling sleep problems associated with pregnancy in addition to practicing excellent sleep hygiene.
Every pregnant woman should incorporate certain sleep habits into their daily routine to ensure that they get enough rest.
- Keep the bedroom calm, dark, and quiet, and only use the bed for sleeping and having sex.
- Make sleep a priority, maintain a regular bedtime, and plan naps earlier in the day to avoid disturbing your night sleep.
- Prepare for bedtime by reading a book, taking a bath, or engaging in another peaceful activity.
- Make it simpler to fall asleep again after restroom breaks by using a nightlight.
- To lower the risk of GERD, stay away from coffee, spicy foods, and big meals too close to bedtime.
- Turn off screens at least an hour before bedtime and avoid bringing technology into the bedroom.
- Regularly workout in the morning.
- While it’s important to stay hydrated throughout the day, cutting back on liquids before bed will help you avoid overnight potty excursions.