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How to sleep well in pregnancy

Is it difficult to sleep well during pregnancy?

Probably one of the biggest reasons why it becomes increasingly difficult to sleep well in pregnancy is due to the progressive increase of the fetus as the weeks and months go by. However, it is important to know that there are also some other symptoms that can interfere with sleep such as:

  • Need to urinate more frequently
  • Increased heart rate
  • high air
  • Leg cramps
  • Back color
  • Heartburn and/or constipation

And yes, stress is also another factor to consider because it also influences sleep. But why does stress appear in pregnancy? Probably because one worries in excess of the health and condition of her baby because she constantly wonders when she is going to give birth, and how the birth will be, etc.

What benefits does sleeping on the left side bring in pregnancy?

During the gestation period, the mother’s well-being will, of course, influence the development of the baby. Some studies have also ensured that sleeping well in pregnancy prevents premature death of the baby by facilitating blood flow and avoiding disturbances in the breathing of the future mother during sleep.

Another study has also shown that mothers who sleep on their backs are at greater risk of fetal death than those who sleep on the left side. In addition, sleeping on the left side favors the arrival of oxygen and nutrients to the baby and that is why it is also recommended in cases where the baby is taking little weight.

And yes, even if the recommendation is to sleep on the left side as long as possible, there is no problem that the pregnant woman also sleeps on the right side, even if she tries to change this position from time to time.

Of course, remember that, without a doubt, the worst position you can take while pregnant is on your back. Because if you are lying on your back for a long time when you have a lot of gut, the weight of the uterus could crush the inferior vena cava by cutting the blood supply to the extremities. When this happens, what happens is that less blood returns to the heart so the body will believe that it is losing blood and will react as such.

I can’t sleep well during pregnancy. What I can do?

Sleeping well in pregnancy is essential. However, this stage of life that many women go through affects all functions of the body, which includes sleep. And the truth is that during the first months it is normal for you to have a lot more sleep than usual, while, in the last ones, the size of the gut and the nerves of the final stretch will take away your sleep and that you can also sleep well during pregnancy. However, there will be other problems that can also affect to a greater or lesser extent that it costs you more to sleep well during pregnancy such as back pain, nausea, congestion, gas, acidity or hemorrhoids.

Some tips to sleep well in pregnancy:

  • Make sleep a priority.
  • Exercise every day, at least for thirty minutes a day.
  • Have a glass of warm milk or tea before bedtime.
  • Establish plans and schedules to maintain an adequate sleep routine.
  • Take naps Try to take a nap as much as possible, but never later than 6:00 p.m.
  • Use pillows. Ideally, use a pillow to put between the legs and another for the back and abdomen.
  • Take a shower with warm water before going to bed or take a bath.
  • Create a pleasant environment in the room without noise or distractions, and at a pleasant temperature.
  • And finally, if you can’t sleep, don’t stay in bed, forcing yourself. Do other things that distract you, an activity that keeps your mind busy.

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