A University of Utah interview with three high risk pregnancy specialists emphasizes that one study linking back sleeping to stillbirth did not control for other factors. The specialists also note that even in women who sleep on their backs, the risk of stillbirth remains low.
A woman who is concerned that she frequently awakens on her back can try using pillows to support her body and help her remain on her side. Different strategies can help a pregnant woman sleep better. Women finding it difficult to sleep can try:. Learn other tips on how to improve sleep quality here. Women who do not get quality sleep during pregnancy may experience physical and emotional fatigue. This fatigue can make it difficult to work, go to school, or accomplish daily tasks.
Some research suggests that a lack of sleep can also lead to mood disorders , such as depression , and potentially result in negative pregnancy outcomes, such as growth restriction of the fetus and preeclampsia. It can also cause secondary problems, such as fatigue-related accidents. If a woman is experiencing ongoing difficulties with sleep during pregnancy, she should speak to a doctor about how to improve her sleep. Sleep can prove challenging at every stage of pregnancy. While there are no perfect solutions, various strategies can help with pregnancy-related sleep difficulties.
A doctor can offer advice if a pregnant woman is struggling to get enough sleep or is sleeping in excess. Learn more. Fetal macrosomia is a condition wherein a baby is born at a heavier birth weight than usual. Learn more about fetal macrosomia here. A study links air pollution to almost 6 million premature births each year.
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Pregnancy dreams can be more realistic, detailed, or frightening than usual. However, they are not usually a cause for concern. Learn more here. Tips on how to sleep when pregnant Medically reviewed by Carolyn Kay, M. Share on twitter Twitter. Share on linkedin LinkedIn. Share on email Email. Similar Post. Is it Safe While Pregnant. Diarrhea in Pregnancy Diarrhea during pregnancy is one of the unfortunate discomforts that may be experienced.
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Facebook-f Twitter Instagram. Pregnancy Tools. Pregnancy Journeys. Lying down in bed aggravates the burn. The Fix : Stay upright for four hours before sleeping. The digestive process takes a lot longer during pregnancy, and sitting up will help keep stomach acids where they belong. Hoffman says. You may want to start eating bigger breakfasts and lighter dinners if heartburn is keeping you awake. Consider breaking up your usual three meals into six smaller ones throughout the day.
You should also avoid spicy, fried, and acidic foods , including tomatoes, citrus fruits and juices, and coffee. If you take all these precautions and still experience heartburn when sleeping during pregnancy, you might want to seek some relief from an over-the-counter product.
The Cause : Though worse in your third trimester, disquieting cramps usually in the calf that can startle you awake and keep you up in the wee hours begin now. The fix : Limit or avoid carbonated drinks. Lee says. The phosphorous in bubbly beverages including soda water decreases the amount of calcium you're able to metabolize, so stay away from them. In addition, make sure you're getting enough calcium; good food sources include dairy products; dark-green, leafy vegetables; and canned salmon with bones.
If you do get a painful leg cramp , flex your foot extend your heel and point your toes toward your head; do not point your toes. The Cause : You're too big to sleep on your stomach, but you're told to avoid sleeping on your back. When you lie on your back , the weight of the uterus can compress the inferior vena cava, the vein that transports blood from your lower body to your heart. To compensate, your body works harder to pump blood to your heart; as a result, your blood pressure increases and the blood flow to the uterus slows down.
This isn't good for you or the baby, which is why doctors recommend sleeping on your left side. What's the benefit? When you sleep this way, your uterus pushes forward and thus alleviates pressure on your heart , ensuring that your baby will get plenty of blood and oxygen through the night. The Fix : You don't have to sleep entirely on your side; with the help of a pillow, you can trick yourself into thinking you're sleeping in your favorite old position.
While on your back, place a pillow underneath your right hip, Dr. Flood-Shaffer suggests, so your uterus will be tilted but your upper chest and back will be flat. This ensures proper blood flow and will help you doze off. The Cause : "As the pregnancy progresses, some women get more anxious," says Dr. Stressing about the baby's growth, your parenting abilities, finances—or anything else—can produce some disturbing dreams, which will almost certainly interfere with your good night's rest.
Forgetting the baby somewhere is a classic one. The Fix : Make relaxation a priority. Easier said than done, but a quieter mind will ensure a better night's sleep. Experts suggest meditation, prenatal yoga , or other relaxation techniques; soaking in warm baths; eating tryptophan-rich foods such as turkey, milk and bananas this amino acid turns into mood-soothing serotonin in the brain ; enrolling in a parenting class now so that you feel better able to care for a newborn; and seeing a counselor if you're losing sleep due to anxiety-riddled dreams.
By the end of pregnancy, a large percentage of expectant women report waking up at least three times per night.
Two-thirds are awakened five or more times. But it's vital to make sleep a priority now: Research has shown that pregnant women who average less than six hours of sleep a night have significantly longer labors and are 4.
Here are some common issues and solutions for women wondering how to sleep when pregnant during the third trimester. The cause : A Yale University study found that nearly 60 percent of pregnant women say that lower back pain causes sleep disruptions. You may want to change your routine, since sleeping on your left side will take stress off your lower back, help prevent snoring, and increase circulation to your baby.
Put pillows between your knees, behind your back, and under your belly—or use a pregnancy pillow.
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