Future moms know that they will not be able to get enough sleep when a new family member comes to the world, and often their friends say, “Get some sleep while you can!” But who would say that it may be so difficult for a pregnant woman to have enough sleep during pregnancy?
Why it can be so difficult to have enough sleep during pregnancy and how to prevent them?
The digestive system and work of the intestine slow down during pregnancy as a result of the work of the hormone, which can lead to prolonged retention of food in the stomach and to the heartburn. Hormones also affect the muscles between the esophagus and the stomach, which relax and allow the acid from the stomach to return to the esophagus and thus cause a burning sensation. Uterine enlargement can increase this discomfort by pushing the stomach, especially in the third trimester of pregnancy.
How to alleviate heartburn before sleeping?
Avoid eating two hours before bedtime. Tea from chamomile or ginger can be of great help! Make some of these two beverages before bedtime, so if you continue to suffer the same problem, eat some almonds or toast bread and stay in a seated position for at least half an hour before bedtime.
Which changes in your diet can help with heartburn?
Eat slowly and chew food for a long time. Have several smaller meals during the day. Get rid of foods that you notice to bother you and eat as much of the fibrous food as you can. Try to stay in a sitting position after a meal to make it easier to digest and how your food will not “return”. Almonds can help you with heartburn so you can nibble between meals. Do not drink water immediately after the meal or even 20 minutes before, as it can interfere with the digestion process. Avoid the following foods: soup, tomato juice or tomato sauce, coffee, fried and fatty foods, meat products (sausages, virgules …), citrus fruits (oranges, grapefruit, lemon, mandarins …).
For the same reason as the heartburn, slow digestive tract activity can lead to this problem. Over time, with a baby’s growth, the uterus can press the colon, which can also lead to this problem.
Tip: Be as active as possible and walk whenever you have time. Eat as much fibrous food like fruits and vegetables, cereals, and seeds such as pumpkin seeds or flax seeds. Insert at least 2 liters of fluid per day. Take a regular probiotic or eat yogurt or kefir containing it.
During pregnancy, the amount of blood in the woman’s body increases significantly, and therefore her heart must pump more strongly. That’s why pregnant women often feel a strong heartbeat, which can make problem with falling asleep.
Tip: Play yourself sleeping relaxing music with which you can calm your breathing and pulse. While listening to music, imagine walking along the warm sand and waves. This kind of relaxation will prompt you to get into a fast sleep.
4.difficulty with breathing
An increase in pregnancy hormones can cause deep breathing, and later in pregnancy, breathing can be difficult if the baby starts to press the diaphragm.
How to calm your breath before sleeping? Pleasant music can also help with this problem as well as deep breathing. Concentrate on breathing and breathe deeply. Breathe in for 4 seconds on the nose, keeping the air in for 2 seconds, then slowly breathe out on the mouth or nose for 6-7 seconds.
Muscle cramps are often due to the lack of magnesium, and because of the pressure of the uterus on the blood vessels that return blood from the leg to the heart. Also, weight gain can affect leg pain, as well as cramps.
How to reduce your chances of getting a cramp in your sleep? Before going to bed, you can prepare yourself a warm bath or ask your partner for a light foot, legs, and arm massage to relax your muscles. It is recommended to take magnesium before going to bed.
During pregnancy, abdominal muscles are spreading due to the growth of the stomach and they become weak, this affects significantly the spine. The weight of the stomach itself, as well as weight gain, also affect the spine and can cause back pain. Pelvis also prepares for labor, and due to her preparation, the softening of the bone and joint system occurs. As the pregnancy progresses and the baby grows, the uterus can press the lower limb nerves, which can also cause pain.
How to reduce back pain? Try to walk as much as possible and be active. You can start on pilates, yoga or swimming that will surely help you with this problem. It is important that your back always are straightened. Put the pillow back as you sit.
Tp for sleeping position. Lie down on one side and put the pillow between your legs and let you always have one leg bent. Help can also be a light massage before bedtime and a slight stretching.
Kidneys in pregnancy work quickly because of the increased amount of blood in the body, and therefore a higher amount of urine occurs. Also, the uterus can press the bladder, which at night may be inconvenient.
Unfortunately, there are no tips for this problem except whenever you file like you must urinate do it. 🙂
Anxiety, nervousness, excitement, thrill, fear, all this affects our body and causes some sort of stress that can make problems with falling asleep.
How to reduce stress and quickly fall asleep? Light up the aromatic candle, dampen the light and prepare yourself a warm drink like chamomile tea or milk. Start reading! Reading can help you relax. You can prepare yourself a warm, fragrant bath that will loosen you and help you relax.
Avoid training and any other activity before bedtime, beverages such as coffee, tea and soda drinks containing caffeine, and avoid heavy talks, quarrels and discussions before you go to sleep.