Sleep Among Pregnant Women
Lack of sleep is more than an inconvenience, especially among pregnant women. One of the reasons for exhaustion and sleep problems during pregnancy is changing hormone levels when there are a lot of biological changes going on. Poor sleep can also have an effect on labor and delivery.
Treatment for sleep problems experienced by pregnant women can be complicated because any drug therapy could harm the developing fetus.
However, there are some helpful tips that can help minimize the loss of sleep during pregnancy, which are;
• Ensure you drink lots of fluids during the day, especially water.
• To avoid heartburn, do not eat large amounts of spicy, acidic or fried foods.
• Physical activity could be a safe, non-pharmacological treatment for sleep disorders during pregnancy. So, try practicing Yoga for at least 20 minutes per day, except your specialist advised against it.
• Sleep on your left side to improve the flow of blood and nutrients to your fetus and to your uterus and kidneys.
• Have your blood pressure and urine protein checked, especially if you have swollen ankles or headaches.
• Avoid television and electronics before bed.
• Making to-do lists for the next day before bedtime to avoid taking stress to bed with you
• Avoid lying on your back for extended periods of time
• When sleeping, lie on your left side with your knees and hips bent. Place pillows between your knees, under your abdomen, and behind your back. This may take the pressure off your lower back.
• Most importantly, schedule and prioritize sleep!
Good maternal health and fetal development require sufficient and good quality of sleep during pregnancy.