Sleep Disturbances during Pregnancy
Pregnancy can be a tiring time and an expectant mother needs all the rest that she can get. If you (or someone you love) are going to be a mom soon, you may, unfortunately find that you can’t get enough of the one thing you crave—sleep. Sleep disturbances during pregnancy are quite common, and almost all pregnant suffer from it at some point of time or the other. Not only can insomnia make nights difficult, but can keep your tired and irritable throughout the day.
Sleep Disturbances During Trimesters
Sleep disturbances during pregnancy are often described differently for each trimester of pregnancy. For the first trimester, the most common complaint is that of continuous fatigue. Women often need to take more naps, and have less energy through the day.
The second trimester is slightly better, and women normally have more energy and better sleep. Of course, because of the growing baby, there are still frequent disturbances in sleep.
The third trimester is usually the worst. Not only is the baby’s increasing size uncomfortable, but hormonal changes also cause sleeping problems. Common complaints include insomnia, shortness of breath, increased heart rate, fatigue and daytime sleepiness, acid reflux and heartburn during sleep, and even restless legs syndrome. Mothers may also have strange dreams that are vivid or graphic in nature. The urge to get up to urinate frequently or just regular tossing and turning because of the baby or back pain may keep you (and your partner) up.
Managing your sleep during pregnancy
If you’re finding it difficult to sleep during pregnancy, consult your doctor before you decide to take any medicines to help you sleep. Your doctor will advise you on what is safe and what is unsafe during pregnancy.
Some other steps you can take are:
• Stay away from any products that have caffeine—tea, coffee or colas.
• Don’t go to bed immediately after eating.
• If you’re uncomfortable, use a body pillow. You may also use a small towel to support your belly.
• A cup of warm milk may help you sleep better, like it did when you were little.
• Read a book or write before going to bed, this may help calm your mind.
• Try some meditation during the day and before bedtime.
• Try sleeping in a recliner instead of a bed.
• If you have back pain, take steps to ease it.
Another thing you can do with sleep disturbances is get used to them. Remember, that pregnancy is just the beginning of motherhood, and you will often be disturbed even after the baby is born. While hormonal changes are not easy to deal with, some experts believe that the sleep disturbances are nature’s way of protecting the baby, so resist the urge to use medication or induce labour.