Sleep Solutions

For a pregnant woman, many things change as the pregnancy progresses. Among the host of problems she faces is insomnia. Every trimester has a particular pattern to it. Let us look at the following ways of improving sleep.

1st trimester:

Anxiety is one of the major troubles that afflict mothers-to-be. It could be that the pregnancy was unplanned. The worry here is about financial ability by the time the child is born. Such troubles, none any easier than the other, can cause the mother up a wall.

Anxiety does not help sleep. The way to deal with it is to take time and assume a meditative stance just before sleep.
The hormones are also on rampage. The general effect of progesterone is sedative and the pregnant woman feels an urge to just shut the eyes. This sends her to bed, thinking that it is sleep they need.
To stop this, take walks or find other small tasks to do. Simply avoid sleeping until it is time for bed.
Keep bedtime hours as a schedule you will not want to break. You could either use your pre-pregnancy sleep times or increase them slightly to allow for more rest.
Also in the first trimester there is frequent urination since the uterus pushes against the bladder. The many interruptions at night have an insomnia effect.
Make sure you do not take fluids very late at night or close to sleeping time. You can have your fill during the day.
2nd trimester:

Insomnia at this stage is reduced. A bit of the anxiety is still present but reduced. There is a noticeable well being effect on the woman. However, just like the average person, certain measures will improve your sleep.

Do not eat just before sleep. Take your food earlier. Let digestion take place early and you will have restful sleep.
Calm music will also make your sleep come easily and be sustained.
Any heavy work must be avoided just before sleep and you must be bent on obtaining a night worth of sleep for you and your child.
Do not nap during the day.
3rd trimester:

The abdomen is sufficiently increased and the pressure on the bladder is worse. You cannot sleep on your back or stomach. These causes of insomnia cannot really be cured but there are a few things you can do to help.

Sleep in the side and roll over smoothly.
Massage: massage your abdomen ever so gently and rub your back and sides to keep irritation on the skin at bay.
Alcohol and caffeinated drinks should be avoided.
Do not watch TV in bed.
Avoid spicy food.
There is no cure to insomnia during pregnancy and every effort you make is simply to make it tolerable and to have better sleep. After child-birth, You will find that everything rather goes back to normal.

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February 28th, 2010 | Category: Sleep Solutions | Comments Off
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