Pregnancy is a period of transformation that brings happiness and significant physical changes to the woman. One of the often-ignored issues during this time is sleep disturbances. Both mother and unborn baby necessarily require good sleep, but several pregnant women experience sleep disruptions.This paper discusses these modifications and gives some recommendations to ensure better rest.
Hormonal Fluctuations – Progesterone levels in the blood increase dramatically during pregnancy, leading to excessive daytime sleepiness as well as awakening at night very frequently.
Physical Discomfort – As one progresses through pregnancy, it becomes difficult to find a comfortable position for sleeping due to increasing size of abdomen. Backaches, leg cramps and heartburn are common enough occurrences that disrupt slumber.
Frequent Urination – The enlarged uterus exerting pressure on the bladder can cause multiple trips to the bathroom at night.
Psychological Factors – Anxiety and stress related to the impending arrival of a new baby can also contribute to insomnia.
1. Insomnia: Night disturbances are frequent, an example is;more than half the pregnant woman will have some degree of sleeplessness especially during the last three months.
2. Sleep Apnea: High weight and variations in hormone level scan aggravate or result in sleep apnea which is the temporary cessation of breathing during sleep.
3. Restless Legs Syndrome (RLS): This is a condition that compel an expectant woman to have leg movement frequently which even aggravate the causing of sleep interruption.
Pregnancy is a delicate process that is only takes possible if a woman takes proper care of herself and her baby; sleep is a significant component of a pregnant woman’s life.
It is also worth to noting te that, better sleep during pregnancy tails change of behavior, correct sleeping habits and in some occasions, may need medical intervention. Here are some expert-recommended strategies: Following are the expert suggested approaches:
1. Establish a Sleep Routine: It should also however be noted that business formation mandates complexity, regularity and consistency of the meetings in question. This I believe is favored by the fact that one has to have a standard sleep and wake up time; this eases the biological clock within the body.
2. Optimize Your Sleeping Environment: See to it that your bedroom is not hot, bright, and noisy. Cushions and beds should be nicelyselected and appropriately designed and most comfortable for the babies. Pregnancy pillows can also be of help since they will help pregnant women identify good positions to take.
3. Mind Your Diet: It was also recommend that foods that cause heart burn and in digestions such as big meals, caffeine and spicy foods should not be consumed in close proximity to the time of sleep.
4. Stay Active: Based on a type of physical activity that does not require the performer to get weary moderate exercises can also enhance sleep. Nonetheless, it should be advised to stop doing intensive exercises a little close to the sleeping hours.
5. Practice Relaxation Techniques: Just as it is equally important for the body to be tensed up, it is also healthy to spend a few minutes in the learning and mastering of how to put the body in a relaxing position that it can prepare itself for sleep.
