*This material is not intended to provide medical or other professional advice; it is solely for informational reasons. Pregnancy-related medical advice should be sought from your doctor.
Keeping up with the demands of a newborn is nothing new, but you may be surprised to learn that the stress can begin even before the kid is born. Twitchy muscles, nightmares, and trouble falling asleep are common complaints among expectant women.
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If you’re experiencing any of these symptoms, it’s best to see a doctor or midwife as soon as possible. To help you get some much needed rest, we’ll go through each trimester and examine common sleeping problems and how to sleep while pregnant.
Common Pregnancy Sleeping Problems
It’s possible for women to start having sleep issues as early as the first trimester. Due to the stress pregnancy places on your physical and mental health, you may experience a wide range of symptoms, both physical and mental. With time, your experience may alter and some months may be more challenging for you during your pregnancy. No two people have the same same sleeping issues, but these are some of the most prevalent ones and what you can do to fix them.
First Trimester
Increasing Number of Visits to the Restroom
Tip: Limit fluid intake after 6 p.m. and abstain from caffeine altogether after lunch.
Aches and Pains
Taking acetaminophen may help alleviate pain for some women. Before taking any drug, be sure to consult with your doctor. Alternatively, you might place a chilly towel on your forehead to constrict the blood vessels there.
Breast Pain
Use a body pillow to help alleviate some of the pressure on your breasts when you sleep on your side. To help you relax and prepare for sleep, consider having a warm bath before you turn in for the night.
Nausea
Keep a packet of saltine crackers by your bedside in case you’re feeling a little rumbling in your stomach. Nausea can be alleviated if food is in your stomach, making it easier to sleep.
Patterns of Sleep Disturbance
Get up early and exercise in the morning, and stick to a regular sleep/wake pattern to keep your body and mind in sync. Keep your naps to between 2 and 4 p.m. so that you don’t have any trouble sleeping at night.
Second Trimester
Cramping
Tip: Consuming soda and other carbonated beverages has been shown to reduce the amount of calcium your body can utilize, which further contributes to the imbalance. If you’re prone to cramping, stay away from carbonated beverages like soda and sparkling water.
Heartburn
In the four hours before you go to bed, try to keep your spine straight. This will aid in the digestion of your food and maintain your stomach acids within your digestive tract. Eating more breakfast and less meals can help you lose weight. Also, stay away from spicy, fried, and acidic foods when you can. You’ll find anything from oranges to tomatoes to coffee to juice in this category.
Dreams That Are Quite Intense
Set aside time each night to practice a peaceful sleep ritual. Prenatal yoga, meditation, and other relaxation methods are all viable options. Before engaging in any rigorous physical activity, you should see your doctor. If your dreams are keeping you awake at night, it may be time to get help from a mental health professional.
Lack of capacity to settle in
Use a pregnant pillow or a body pillow to fool your body into believing you’re sleeping normally. To keep the belly from squishing, many people like to prop a cushion on either side of their belly while sleeping on their side.
Third Trimester
Syndrome of the Squirmy Legs
To help you sleep better at night, try massaging your legs before you go to bed. Walking in the evenings has also been reported to improve RSL symptoms. It’s also a good idea to eat more greens and iron-rich meals.
Ailments of the Respiratory System
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Using a neti pot or nasal spray can help clear out your nasal passages if you have a stuffy nose. Pregnant women who are having difficulty breathing may wish to contact a sleep pathologist in extreme circumstances. As a result, they may recommend a gadget that maintains your airways open to ensure that you and the baby receive appropriate oxygen.
My Back Hurts
Tip: Place pillows between your knees, under your belly, and behind your back to take the stress of your lower back. You can also try using a pregnancy pillow. During the day, be sure to stretch frequently or try prenatal yoga.
Pillows between your knees, under your tummy, and behind your back can help alleviate some of the pressure on your lower back. A pregnant pillow is another option. Stretch periodically during the day, or try prenatal yoga.
More Tips for Sleeping During Pregnancy
It can be difficult to become comfortable and eventually fall asleep if these concerns are combined. Tips to help you get a good night’s sleep while being pregnant are included here.
- Set up a calming nighttime regimen. It can be helpful to listen to soothing music and soak in a warm bath.
- One hour or more before going to bed, turn off all electronic devices. The blue light can help you stay awake by sending a wake-up signal to your brain.
- Sugar and caffeine should be avoided after 3 p.m.
- If you wake up throughout the night, don’t check the time. You can try turning it away from you if that makes it easier to see.
- Make sure your room is at a temperature that is ideal for sleeping and that it is completely dark during the night.
- In order to fall asleep, listen to a podcast or an audiobook. Meditation and ambient sound are widely available, with countless options to choose from.
- Don’t worry too much about not getting enough rest. Worrying that you won’t be able to sleep can actually keep you awake longer than you otherwise would.
- Aromatherapy can be used to help you fall asleep at night. When it comes to falling asleep, lavender is an excellent choice.
- Listen to music, read, or meditate if you can’t sleep and don’t feel like lying in bed all night.
- Talk to your doctor about natural sleep aids if you need them. In the absence of medical advice, do not take any
The Best (and Worst) Sleeping Positions for Pregnancy
Sleeping in a certain position can have a positive impact on your baby’s development, according to doctors. Changing your sleeping posture might be difficult because everyone has a preferred sleeping position. For the greatest comfort when you’re snoozing, you can utilize pillows to prop your body up.
On Your Back While You Sleep
Going to Bed with Your Stomach in Your Mouth
Sleeping with your left or right side propped up against a wall
Try some of these suggestions if you’re having trouble sleeping when you’re pregnant. You can also strive to create the ideal sleeping environment by ensuring that your linens and pillows are supportive and comfortable. These can be used to make a cozy nest in which you can relax comfortably.
How to Sleep With a Pregnancy Pillow?
Sleeping with a pregnancy pillow depends on what kind of pillow you use.
Depending on your preferences, you can choose from six different styles of pregnancy pillows. Each form of the pillow has its own set of pros, disadvantages, and various applications. ‘
1. C-shaped Pillow
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Large, curved pillows in the shape of a C can support your head and pelvis along one axis while also spilling over to the other. These pillows have a pattern that encircles your body while you are lying on your side, supporting your back, head, neck, and pelvic area.
A C-shaped pad is one of the greatest solutions if you are looking for a body pillow that provides support to all of your key trouble areas. Water retention in your ankles and legs might be alleviated by their wide support.
C-shaped pillows, on the other hand, have the disadvantage of requiring you to flip the pad every time you transfer sides.
However, on the other hand, the pillow’s unusual shape makes it a good choice for women who are apprehensive of sleeping on their side.
How to Use a C-shaped Pillow
Use one end of the pillow as a makeshift pillow for your head and neck and the other end in between your knees to support your pelvic region as you wrap the pillow around your back.
Instead of supporting your back, you might wrap the cushion across your front to provide support for your tummy.
2. U-shaped Pillow
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Not content with the compromises a C-shaped cushion brings? Instead, go with a U-shape if you can. The most luxurious of all pillows is the U-shaped one since it provides the most support for your entire body, including your head, neck, knees, ankles, and back.
As a result, U-shaped pillows tend to be larger and more expensive than other types of maternity pillows.
A U-shaped pillow is a great choice for women who toss and turn during the night since, unlike a C-shaped pad, you don’t have to flip this one over.
These mattresses are especially great for back sleepers because of its unusual design, which supports the entire body from both sides.
Sleeping on your side, particularly on your left, is recommended by the American Pregnancy Association as the healthiest option for expecting mothers.
How to Sleep with U-Shaped Pillows
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Enjoy the comfort of the cushion by wrapping it around your upper and lower back and stomach.
3. Wedge-Shaped Pillows
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These little triangular or crescent-shaped pillows can be used as props for additional support. Wedge pillows Wedge-shaped pads are the most adaptable because of their tiny, portable size and their ability to target specific regions of the body. As for price, the majority of alternatives sell for less than $50.
It’s a good idea to use a wedge pillow to prop yourself up while breastfeeding your child. It’s not hard to see why wedges are so popular with both pregnant women and the rest of us, as they can be used in a variety of ways.
How to Sleep with a Wedge-shaped Pillow
Belly Prop
When laying on your side, a wedge can provide excellent support for the lower belly of a pregnant woman.
Improved spine alignment and increased comfort can be achieved dramatically by using this set-up. Consider using a pillow with a lower inclination in the later weeks of pregnancy to avoid putting too much pressure on your abdomen.
Under the Head
The acid reflux and heartburn that so many pregnant women suffer from can be greatly alleviated with the help of this use case. If you sleep on your back or neck, place a wedge pillow under your regular one, with the higher end facing up.
Acid reflux can be considerably reduced with this set-up since it places your head and neck at a modest vertical angle.
4. J-Shaped Pillow
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As the name suggests, a J-shaped cushion has one side missing. As a result, these pillows have features similar to the U-shaped pillow, with the exception that you can use them to support both your back and your stomach at the same time.
Because a J-shaped pillow is half the size of a U-shaped pillow, it is also smaller and better suited for use in smaller beds and when sharing a bed with a companion.
How to Sleep with J-shaped Pillows
J-shaped pillows can be used in two different ways:
- You can hold the cushion between your legs, with one leg on top and the other under it, to support your stomach.
- Alternatively, you can prop the pillow against your back to provide support and keep you from rolling over during the course of the night.
5. Full-Length Pillows
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The length of a full-length pillow is comparable to that of a standard pillow. Because of their versatility and ability to be used almost anywhere, these pillows are akin to a wedge in their function.
How to Use Full-Length Pillows
Full-length pillows can be used to prop up any area of your body, but one of the most common ways pregnant women use them is to support their belly by clutching the pad with one leg above and one below.
6. Inflatable Pillows
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When you’re expecting a child, it’s nearly impossible to sleep on your stomach, even if you want to. Those women who prefer to sleep on their stomachs may find some comfort in inflatable pillows.
These extra-thick, air-filled pillows sit on top of your mattress and relieve pressure on your stomach as you sleep on your stomach. Donut holes in inflatable pillows prevent you from resting your weight on them, as they are designed to fit around your stomach.
Inflatable pillows, however, should not be used while pregnant, especially in the second and third trimesters. Instead, try using a C- or U-shaped pillow to teach yourself to sleep on your side.
How to Use Inflatable Pillows
If you’re going to sleep on your stomach, be sure to use the doughnut hole supplied.
Tips for Better Sleep During Pregnancy
Bonus: Keep the pillow around after the baby is born because it’s helpful for postpartum healing.
- If considered safe by an expert, exercise during the day to decrease evening cramping.
- Avoid waking up in the middle of the night to go to the bathroom by cutting back on fluids a few hours before bedtime.
- Avoid spicy foods like peppers and hot sauces to avoid overnight heartburn and nausea.
- Before you go to sleep, take something relaxing like a warm shower or some stretches to help you relax.
- To compensate for the sleep you’re losing at night, take short naps throughout the day.
- Before going to bed, try to limit your time in front of a screen and instead spend time reading a book or meditating.
- Before using a supplement or medication during pregnancy, consult with your doctor.
Sleep With A Pregnancy Pillow: More FAQs
When Should You Start Sleeping With A Pregnancy Pillow?
When you’re in your first trimester, a flat pillow is usually all that’s needed to provide some extra padding. In the second and third trimesters, you may want to consider investing in a special pregnancy cushion.
Why Is It Wrong To Sleep On Your Back While Pregnant?
When you sleep on your back, your spine, intestines, and the vena cava, the vein that carries blood from your lower body to your heart, bear the full weight of your growing baby.
Low blood pressure and heart failure can be caused by cutting off your vena cava’s blood flow. Back pain might be exacerbated by sleeping on your back.
How Much Sleep Do You Need While Pregnant?
Around the same amount of time as an average adult. Pregnant women, on the other hand, need to adhere to the full suggestion because of the physical demands of pregnancy.
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