Sleep is imperative to one’s health; unfortunately, there are a lot of factors that might affect the quality of an individual’s sleep. For instance, conditions that are unique to women, such as pregnancy, menstrual cycle, and menopause, can affect how well she sleeps. In fact, based on the poll conducted by the National Sleep Foundation, about 78% of women are unable to get a good night sleep during pregnancy than at other times.
Although sleep problems are very common during pregnancy, the fact remains that sleep is critical. An expectant mother needs to get plenty of extra rest, especially since a growing fetus can put a strain on the mother’s body. If she fails to get enough sleep, she won’t be able to function well and will be vulnerable to sickness, colds, and depression. Unfortunately, getting a good night sleep while you’re pregnant is easier said than done. Thankfully, there are a few effective tips to help you get comfortable in bed no matter how far along you are in your pregnancy.
Find A Comfortable Sleeping Position
Pregnant women are bombarded with a lot of information about what they should and shouldn’t do during pregnancy. Even something as natural as sleep has a few guidelines. As a result, they are unable to get comfortable because they are worried about which side they should sleep on.
- Sleeping On Your Stomach Is Uncomfortable: You have to understand that during the early stages of your pregnancy, your breasts will be tender and sensitive. When you reach your third trimester, your belly and breasts will be much larger than normal. For this reason, sleeping on your stomach can be very uncomfortable.
- Sleeping On Your Back Is A No-No: While you’re pregnant, you should avoid sleeping on your back. This position will put all the weight of your growing unborn child on the muscles of your back, intestines, and blood vessels. This will then cause backache, indigestion, blood pressure problems, weakened circulation, and hemorrhoids.
- Sleeping On Your Side Is The Best Position: When you lay on your side- specifically the left side, your blood flow will improve and the nutrients from the food you eat will be distributed to your unborn child. In addition, it also helps your kidneys in getting rid of waste and fluids. As a result, you won’t suffer from puffy feet, hands, and legs.
As you lay in bed, you will most likely change positions, but you don’t have to worry about that. You don’t have to keep waking up for fear that you might accidentally sleep on your back. You must focus on getting peaceful and high-quality sleep than on changing positions.
Choose The Right Mattress
Choosing the right mattress is critical during pregnancy. It must be carefully considered because choosing the wrong one will only make sleeping problems worst for the expectant mother. If you are looking for a new mattress, you can consider these basic tips to find a bed that can support your changing body.
- Weight Distribution: Choose a bed that can correctly distribute your weight. Since your proportions continue to change throughout your pregnancy, the mattress must be able to adjust to your shape and properly distribute your weight as well as your husband’s.
- Support: Comfort should not be the only factor you consider, but also the ability of the bed to provide support. It should be able to keep your spine properly aligned even when you sleep on your side.
- Reduce or Eliminate Pressure Points: The pressure points in your hips and shoulders must be minimized or eliminated by your mattress. In addition, it must also provide enhanced support for your lower back to improve spine posture.
Use A Comfortable Pillow
The pillow can greatly impact the quality of a pregnant woman’s sleep. You can place a pillow to support your belly and another one between your knees.
- Small Pillow: You can tuck this type of pillow between your knees to eliminate the pressure from your lower back. This also makes side-sleeping more relaxing and comfortable. You can also place a pillow behind your back to help maintain your position throughout the night.
- Wedge: A wedge-shaped pillow will help support your belly. You can place it beneath your tummy as you sleep on your side. This will align your back and prevent you from rolling forward.
- Body Pillow: This is a full-length pillow which can help realign and support your neck, back, hips, and belly. This type of pillow provides support for your back while cradling your belly.
Sleeping for two is not an easy feat. Since you need to enjoy high-quality sleep to ensure that you and your baby are both healthy, you need to look for ways to stay comfortable in bed. These tips will help you enjoy a good night’s sleep.