Pregnancy often brings with it a host of other discomforts, including breast tenderness, heartburn, and sleep difficulty. Try to relax before bedtime with a relaxing wind-down routine, such as soaking in a warm bath, drinking plenty of water throughout the day, or reading a good novel. Try relaxation techniques like yoga or meditation. If none of these techniques work, try a combination of these methods.
Studies of sleep disorders have shown that early-pregnancy mothers with high levels of stress-related sleep reactivity also have higher rates of depression, anxiety, and hypersomnia. Sleep disturbances during pregnancy can negatively impact the relationship between mother and child and the relationship between partner and infant. In addition, sleep disruptions during the third trimester are associated with increased labor pain, longer labor, and higher rates of operative births. Furthermore, insomnia is linked to higher levels of pro-inflammatory cytokines, which are associated with depression.
Sleeping on your back
If you’re having difficulty sleeping through the first couple of months of pregnancy, you may be considering switching your sleep position. While sleeping on your back won’t do any harm to your unborn child, it can be uncomfortable for you. This position rests the growing uterus on your intestines and vena cava, the main vein returning blood to the heart. Sleeping on your back also increases your risk of backaches, cramps, and hemorrhoids. Even worse, it can disrupt your circulation, making you feel dizzy.
Drinking plenty of water during the day
While your body requires a certain amount of water for optimal functioning, drinking a lot of water during pregnancy will help you avoid common problems. Pregnant women should aim to drink between eight and ten eight-ounce glasses of water per day. The amount of water you need varies based on your weight, activity level, and overall health. A general rule of thumb is to drink about eight glasses a day, but if you are having trouble staying hydrated, you should consult your healthcare provider to determine the amount of water you should drink.
Over-the-counter sleep aids
If you’re experiencing difficulty sleeping during early pregnancy, over-the-counter sleep aids may be a solution to your problem. These medications are generally safe, but should be used in moderation. Some can cause side effects, such as constipation or drowsiness the next day. Some are also known to increase your risk of developing dementia or peptic ulcers. It’s important to follow the instructions on the package and speak to your healthcare provider if you’re experiencing any lingering health issues.
Getting help from your Ob/Gyn
Pregnant women may experience a number of sleep problems, including restless legs syndrome, snoring, or lack of energy during the day. It is important to visit a doctor if you notice that your sleep is inconsistent or erratic, since these conditions can lead to serious health problems for you and your growing baby. You should also try to get enough iron and folic acid through prenatal vitamins, as well as eating plenty of whole grains. If your sleep is disrupted, you may need to use a special mask to keep your airway open during the night. Your Ob/Gyn may be able to provide you with helpful tips and advice on how to get a good night’s sleep.