There are different sleeping difficulties when you are in one of the trimester. Normally in the first trimester you wouldn’t face much problems at all. However you might sleep more as your body is adjusting itself for the baby by preparing the placenta and producing more blood. It is within the 2nd and 3rd trimester when pregnant women begin to experience sleep problems.
If you are pregnant and have difficulties sleeping at night, the following techniques can help you.
First, you need to develop the habit of sleeping on your left side. You won’t feel any difference in trimester 1 but in trimester 2 and 3 you will be glad you have that habit. The side sleeping position will transfer the weight of the baby onto the bed. It also takes pressure off the blood valve, giving more blood flow to the lower body and lessens the leg cramps. Another reason for sleeping on the left side instead of the right is because that’s where the liver is located. Doing so will avoid putting unnecessary pressure on your liver.
You probably noticed that you will frequently visit the toilet, even during the night. This happens because there is more blood inside your body and they are constantly being washed by the liver. One way to minimize this problem is to drink less water before bedtime and instead keep yourself hydrated throughout the day. Another method is to empty out your bladder before you sleep.
When you are pregnant, your digestive system slows down and food stays longer inside your stomach. You will experience a lot of heart burn if you keep taking heavy meals during this period. To avoid that, take regular portions of breakfast and lunch but keep your dinner portion small. You can eat some light snacks like crackers if you are worried of getting nausea at night.
It is easy to be awoken by noises, especially when your body is already stressed. The best way is to make sure the bedroom is cleared of any distractions i.e. placing the TV or computer outside. Make use of white noise to mask the environment sounds such as the barking of a dog. A fan is a good source of white noise or you can buy white noise machine that plays recorded white noise. Most white noise machines are cheap and portable. You can even use the white noise machine in the future to help your baby sleep comfortably.
You usually can’t control how your body moves during sleep. When you unconsciously lie down on your back, you will feel pressure from the womb. When it gets to the point of being too uncomfortable, you will be woken up. If you are facing this issue then try buying a body pillow. The body pillow will support your body and make sure you don’t lie on your back. Put an extra pillow on your knees to reduce leg cramps.
Don’t worry too much if you are having trouble sleeping during your pregnant period. Just try your best to relax your mind and body by taking a hot bath or listen to some soothing music. These will help you unwind, preparing your body for a good night rest.
