When you get pregnant you have to get ready for a lot of physical and hormonal changes. Hence it should not be surprising to you if you hear that almost 8 out of every 10 pregnant women suffer from sleeplessness during pregnancy. Most would be mothers complain about trouble sleeping in their pregnancy because they don’t get comfortable, or they need to go to loo frequently. They have sudden leg cramps and or suddenly feel excited about the baby’s arrival all making them restless, unable to sleep at all. As a would be mother if you have the similar issues, do not worry, because though sleeplessness during pregnancy can be miserable, the best part is it does not harm your baby. You won’t have trouble sleeping in pregnancy in the earlier stages however, in advanced pregnancy stages you will have your baby belly to accommodate, which will also stand in the way of having a good night’s sleep.
Pregnancy is a beautiful phase in women’s life. Before your little bundle of joy arrives, you’re responsible for helping them grow in a nurturing, healthy environment. Although all women have different symptoms, some of the common symptoms are missed menstrual periods, morning sickness, sleepiness, food cravings, backache, nausea and vomiting and many others. Some women have typical symptoms as well. This list of do’s and don’ts can shed some light on what you should worry about. Eat this. Don’t eat that. Do this. Don’t do that. Pregnant women are bombarded with do’s and don’ts. Through these this article we will help you to keep this nine month’s journey all straight.
Causes for Trouble Sleeping In Pregnancy
Following are the reasons for which you will face trouble sleeping in pregnancy:
- Uneasiness due to increased baby belly.
- Pain in your back
- Anxiety regarding the delivery
- Frequent toilet visits
- Hormonal changes
Lack of Healthy Diet Can Cause Lack Of Sleep
During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. To maximize prenatal nutrition, she suggests emphasizing the following five food groups:
- Dairy: Dairy foods, such as milk, yogurt, and cheese are good dietary sources of calcium, protein and vitamin D which are very essential during pregnancy.
- Fruits and vegetables: Pregnant women should focus on fruits and vegetables, particularly between five and 10 tennis ball-size servings of produce every day, she said
- Whole grains: These foods are an important source of energy in the diet, and they also provide fiber, iron, and B-vitamins such as oatmeal, whole-wheat pasta or, and brown rice.
- Lean protein: Pregnant women should include good protein sources at every meal to support the baby’s growth like poultry, fish, eggs, beans, tofu, cheese, milk, nuts etc.
Maintain a Healthy Pregnancy can help
A woman’s health is essential to the good and healthy pregnancy. Women who eat well and exercise regularly along with regular prenatal care are less likely to have complications during pregnancy. They’re also more likely to successfully give birth to a healthy baby. Making good lifestyle choices will directly impact the health of a growing fetus. It’s important to cut out smoking, drug use, and alcohol consumption. These have been linked to serious complications and risks for both mother and baby. Drinking alcohol during pregnancy is linked to a wide range of problems in the developing baby. Any alcohol that is consumed by the mother enters the fetal bloodstream in approximately the same concentrations as in the mother’s bloodstream. Drinking throughout pregnancy can result in fetal alcohol syndrome (FAS). However, though there is no evidence that cigarette smoking before a pregnancy has started will harm a developing baby. However, there is plenty of proof that smoking during pregnancy is hazardous. Smoking affects blood flow and oxygen delivery to a baby, and therefore their growth. Effects of these addictions during pregnancy are:
- Vaginal Bleeding
- Ectopic Pregnancy
- Premature Placental Detachment
- Premature Labor And Delivery
How to Cope Up With Sleeplessness during Pregnancy?
So as of now you know trouble sleeping in pregnancy is a common problem that is experienced by most would be mothers. Moreover, it would not harm your baby, so there is nothing to worry about sleeplessness during pregnancy. All you have to learn is to cope up with sleeplessness during pregnancy which you can do by the following ways.
- Start unwinding yourself with some relaxing activities just before the bed time. Try things that soothe you like a cup of chamomile tea, reading your favorite author or rubbing your feet. You listening to soothing music might also help in getting a sleep.
- Make comfortable sleeping arrangement with pillows and cushions. Try comfortable sleeping positions with a comfortable setting of the temperature.
- Exercise regularly during the day.
- If you have the opportunity to sleep during the day, you can take some naps. Though it might interfere with your sleeping schedules, but your daily quota of sleep will be complete.
Of course insomnia can be frustrating, but remember that during pregnancy it is perfectly normal. However, if you feel that you are suffering from serious sleep disorder during pregnancy, consult your physician, and get some prescribed sedatives safe in pregnancy. Schedule an appointment with your doctor as soon as you find out you are pregnant. Your doctor will start by reviewing your medical history. They also will want to know about your symptoms. At each visit, the doctor will record your weight and blood pressure. These measurements help to track your health during pregnancy. Prenatal care is the act of having a healthy lifestyle while you are pregnant. This includes making good choices and going to the doctor for regular visits. You are more likely to have a healthy birth if you maintain a healthy pregnancy.