“Pregnancy Sleep Issues: How To Fight Back” is a collaborative post.
Getting to sleep during pregnancy can be challenging. Because your body is changing so much (and there’s a little one growing inside you), it can be hard to get the rest you know you need.
Unfortunately, going without sleep during pregnancy isn’t ideal. It’s much better if mothers can get the recommended amount of shut-eye or perhaps a little more simply because of the demands their bodies are under. But what if that’s difficult?
Fortunately, this post is here to help. It explores some of the most common pregnancy issues and how you can fight back.
Here’s everything you need to know:
General Discomfort And Finding The Right Sleeping Position
Many mothers start to find it difficult to find the right sleeping position when the second trimester begins. This stage is when the baby first begins to grow into a noticeable bump, changing the shape of the abdomen.
Unfortunately, this protrusion can make it harder to find a comfortable sleeping position. Moms used to resting in one configuration must try others.
Fortunately, there are solutions to this general issue.
The first is to sleep on your left side. Research shows that this position can improve circulation and reduce pressure on the back and organs.
If you’re not used to sleeping on your left side, it can take a few trial nights to get used to it. Eventually, though, your body will adapt and it will feel like second nature. In fact, because it is often more comfortable, you may even start to enjoy it.
Learning how to use a pregnancy pillow to get better sleep is another great idea. These support pressure points around your body, like your back, knees, and belly. Don’t be afraid to buy more than one if you think it will help you.
If you want to add a mattress topper, you can include one of these as well. These sit on top of your regular mattress and provide an extra bit of comfort that some pregnanct women find helpful.
Frequent Night Time Urination
Frequent nighttime urination is another pregnancy challenge many women face, particularly during the third trimester. Often, you find pressure from your baby pushing down on your bladder, forcing you to get up at night for multiple trips to the bathroom.
If this problem is just once or twice per night, it is annoying but manageable. But if it is happening every hour or so, that’s too much as you’ll want to do something about it.
One solution is to reduce fluid intake before bed. Cutting down on evening drinks gives your bladder less liquid to fill up with. You may still need to get up once or twice, but it shouldn’t be all the time under this setup.
You should also try to empty your bladder fully before you go to bed, even if you don’t feel like you need to urinate. Getting rid of anything that might be inside prevents it from filling up as quickly while you sleep.
Heartburn
Heartburn is a common pregnancy side effect for a lot of women. But it is also something you can avoid with the right setup.
Heartburn occurs when hormonal changes during pregnancy for stomach acid up and out of the stomach and into your gullet. When this happens, it can rise further, even up to the mouth.
The solutions for this problem are largely the same as they are for conventional acid reflux. Start by consuming fewer spicy meals or acids close to bedtime. Don’t drizzle half a pint of vinaigrette on your salad, for example.
Also, cut down on sugary and fatty foods. These can change how the stomach works, making it more prone to release acids than if you stick to conventional whole-food carbs, like lentils.
When you go to bed, try to sleep with your head and torso elevated using a wedge pillow. This position isn’t as restful, but it can help you get better sleep than struggling with pain shooting up from your stomach.
If you need to use an antacid, talk to your doctor. They can recommend strategies for pregnant women.
Restless Leg Syndrome
You may find during your pregnancy that you develop restless leg syndrome. This sometimes occurs because of new leg sensations due to the change in your anatomy. Babies growing in your stomach can adjust things like your nervous signals to your legs, blood flow and even lead to referred pain.
Some women find that improving their diets can help. Consuming more iron- and folate-rich foods, like steak and greens, can correct restless leg issues caused by deficiencies.
Practicing relaxation techniques before bed can also help. These reduce anxiety-induced restless leg syndrome for some women, leading to more relaxation at night.
Likewise, avoiding caffeine late in the day can also help. Cutting down on teas and coffees in the evening often means better, deeper sleep come 10 pm.
Leg Cramps
Some women also develop leg cramps during pregnancy. These occur due to pressure on blood vessels supplying the legs and, sometimes, nutritional deficiencies.
Leg cramps are most common in the calves but they can occur anywhere in the body. Unfortunately, they can be quite painful and even debilitating if they happen often.
The first place to explore is changes in your diet. Eating more foods rich in magnesium and calcium can help some people. If you can’t access these foods, then consuming supplements may also be beneficial.
Drinking plenty of water is also a good idea if you’re someone who’s prone to dehydration. Getting more liquids in your systems reduces the risk of cramping occurring because you haven’t got enough water.
You can also try stretching your body before bed, paying close attention to the calves and hamstrings. Focusing on these can make you more comfortable and stop painful cramping episodes from waking you up at night.
Ultimately, many women experience sleep issues during pregnancy, but strategies to prevent them are available. These address the root causes of sleeplessness and deal with them directly.
