What Should You Do About Sleep Trouble in Early Pregnancy?

what should you do with sleep trouble in early pregnancy

If you are pregnant and are having sleep troubles, there are many things that you can do to help your body relax and improve your quality of rest. Drink plenty of water, exercise, sleep on your left side, and take naps can all improve your sleep and reduce your stress levels. These tips are proven to help you get the restful sleep that you need. So, what should you do about sleep trouble in early pregnancy?

Exercise

Exercise is associated with improved sleep in both nonpregnant and pregnant women. However, the effects of exercise on sleep quality in early pregnancy are unclear. Consequently, a systematic review has been performed to determine whether exercise improves sleep during pregnancy. In this review, the authors examined data on exercise in early gestation among 172 women. The participants were randomly assigned to one of three groups, each with a different time-varying exercise regimen. The exercise regimens were categorised according to the metabolic equivalent minutes per week (MET-min) of physical activity. The authors of the meta-analysis conducted statistical analysis, evaluating the results with odds ratios, mean differences, and 95% confidence intervals.

Drinking plenty of water

One way to make sure you’re getting enough water before bed is by checking the quality of your water supply. The majority of your water probably comes from a public water system, and it is highly likely to contain high amounts of chemicals that can harm the developing fetus. These chemicals include lead, mercury, arsenic, and BPA (bisphenol-A), which mimics the hormone estrogen. In order to make sure your water is safe, learn how to filter your water to ensure it’s safe for you and your baby.

Sleeping on your left side

Many providers advise their patients to sleep on their left side during pregnancy, as this improves blood flow and keeps the baby off the liver. This position is often uncomfortable for women, but is generally safe for most pregnant women. Sleeping on your left side may also alleviate symptoms of nausea and vomiting. During the first trimester, sleeping on your left side is not always an option. If you are uncomfortable with this position, ask your partner to help you with a pillow between your legs.

Taking naps

The benefits of taking naps are well known, but the question of whether or not they can really benefit early pregnancy women remains controversial. Some doctors feel that a nap during the day may actually make it harder to sleep at night. However, this isn’t entirely true. A recent study in China found that taking a nap during pregnancy had no significant effect on infant birth weight. Taking naps during early pregnancy may actually have a negative effect on sleep quality and quantity.

Getting back to sleep after bathroom breaks

Getting back to sleep after a bathroom break during early pregnancy can be difficult. Many things can keep you up, from pregnancy logistics to worries about labor and delivery. Stress and anxiety are also common causes of insomnia. While these reasons can’t be avoided, they shouldn’t make you miss a good night’s sleep. Instead, find a way to combat those feelings and get some rest. Here are some tips.

Taking melatonin

If you’re struggling with sleep problems in early pregnancy, you may be wondering about melatonin supplements. Though melatonin is a 100% drug-free supplement, some pregnant women wonder if melatonin is safe to take during pregnancy. While there’s no evidence that melatonin causes harm in utero, it is safe for short-term use. Taking melatonin is best left to the medical professionals.

Taking progesterone

Taking progesterone for sleep trouble during early pregnancy can help a woman cope with her mood changes and anxiety. Progesterone, a natural hormone produced by the body, is important for a woman’s health and the development of her unborn child. It helps keep the cervix thin and softer, which helps the baby pass through the birth canal. This hormone is needed for the uterus to develop normally and prevent preterm labor and delivery.