Tips On Achieving Quality Sleep During PregnancyAuthor: steven chang
Pregnant females need an increased amount of sleep or rest throughout pregnancy, in order to build new body cells. However, hormone changes and pregnancy discomforts, can affect a pregnant woman's quality of sleep. As a woman goes through each trimester of pregnancy, she may also experience various discomforts that may influence her sleep pattern.
During the first trimester of pregnancy, a woman may find herself waking up in the middle of the night to urinate. This is caused by the pregnancy hormone, human chorionic gonadotropin or hCG, which triggers frequent urination. Females may additionally find increased sleepiness during the day which is also expected.
A woman may feel an improvement in her sleep pattern during the 2nd trimester of pregnancy. This is partly due to the fact that the body has somewhat adapted to pregnancy needs. Even so, the emotional stress of pregnancy can still have an effect on the quality of rest that a pregnant woman gets.
Acquiring good quality of sleep, throughout the last trimester of pregnancy, might be really difficult for a woman. A woman's growing belly can be a reason for discomfort like heartburn, cramps and problems in breathing while lying down. Frequent urination may once again disturb sleep simply because the expanding uterus puts pressure on the bladder.
However, there are means to promote sleep through pregnancy. Drinking a glass of milk just before bedtime may be helpful. Milk includes the amino acid tryptophan, which promotes sleep. It may also help if you include food items, that can promote sleep in your meals. These involve tuna, halibut, artichokes, asparagus, potatoes, pumpkin, eggs, oats, avocadoes, apricots, bananas, walnuts and almonds. Foods high in carbohydrates like bread and crackers can also promote sleep. A light snack before bedtime can help, but a major meal prior to bedtime can only make resting a lot more difficult. It is also necessary to steer clear of foods that may cause or worsen heartburn.
There are many studies with regards to the effects of caffeine during pregnancy. A little amount of caffeine may not harm your baby, even so it may be very best to cut back on it, if you are experiencing sleep problems. It may take around 8 hours for the effects of caffeine to wear off. Therefore, staying away from coffee and other foods consisting of caffeine, may help in promoting sleep.
Exercise can also promote overall health and well-being. There are workouts suited for a pregnant woman. These may be easily done for as long as you don't have a high-risk pregnancy. Seek advice from your doctor concerning your restrictions in order to stop any complications. Physical exercise when carried out regularly, can promote deep sleep. Avoid vigorous exercise four hours before your sleeptime. You may find yourself with an increased energy afterwards, thereby making sleep much more difficult.
Relaxation methods can be very useful because it can calm your mind and unwind your muscles. Methods like yoga, stretching and deep breathing can assist in promoting sleep. You may additionally want to set the proper atmosphere for sleep. Avoid watching television and switch off the lights early to set the mood for sleeping.
As your baby grows inside your uterus , it may be more difficult to find a relaxing position for sleep. Sleeping on your left side is advisable because it enables maximum flow of blood and oxygen to your baby. If you need to switch positions, it is possible to shift to sleeping on your right side because it can promote comfort, as compared to lying on your back. You may also use a cushion separating your legs simply because it can help support your lower back.
Sleep is an important aspect in keeping a healthy pregnancy. If any of these measures don't do the job for you, it may be best to get in touch with your health care provider. Pregnancy after all is a delicate condition, and a woman needs to exert extra effort to stay away from any pregnancy related complications.
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