Sleep During Pregnancy: A Pre-Parenthood Challenge
The arrival of a newborn baby marks the notorious period of stressful days and sleepless nights, yet sleep challenges actually arise months before the birth of the baby.
Pregnancy causes significant changes in the body. Naturally, you will feel more tired as your body is working extra hard to create a tiny human life inside you. Thus, you require more sleep than usual -- but as the baby continues to develop, the expectant mom will have an increasingly difficult time sleeping as well.
Difficulties in Sleep During Pregnancy
Hardships in a normal pregnancy arise from adjusting to physical changes, including body shape and structure, physiological changes such as bladder pressure, temperature and hormonal effects, heartburn, mental stress, etc.
As pregnancy progresses, the growing baby inside you puts more pressure on other internal organs. You also feel increased heart rate, shortness of breath, and new aches and pains. Your kidneys work harder and the bladder will require more trips to the bathroom. There's increased baby activity in the third trimester -- more kicks and movement will be felt later on, making it more difficult for you to get some zzz's.
Pregnancy-Positive Sleep Positions
As the body goes through these changes, it becomes more difficult to find a comfortable sleeping position that gets you -- and keeps you -- asleep through the night.
During pregnancy, there are sleep positions to adopt and avoid. Side sleeping is best. Sleeping on your side is recommended to provide the least pressure on internal organs and the best circulation for mother and baby.
While either side is okay, the left side is preferred. Lying on the left side keeps the growing body weight from pushing down pressure on the liver and also improves blood flow among the heart, uterus, and fetus.
Sleeping on your back or stomach is to be avoided, particularly during the late second and third trimesters. The added weight may promote sleep apnea, along with problems with breathing, digestion, hemorrhoids, heart circulation and backaches.
An adjustable base bed like the Majestic Mattress Adjustable Base is highly recommended and may even allow you to sleep on your back while pregnant. The zero gravity position improves the safety and sleep quality during pregnancy, supporting the health and development of mother and baby.
More Tips on Optimizing Sleep During Pregnancy
Helpful tips to improve sleep when expecting:
- Prop a pillow under your tummy for some belly and back support.
- A pillow can be placed under your side to raise your chest.
- Prop the head of the bed a few inches using blocks to help keep acids down in your stomach.
- A few hours before going to bed, avoid drinking lots of fluids, especially caffeine and sugary drinks to reduce trips to the bathroom.
- Perform relaxing activities -- a warm bath, a massage, and meditation to help you relax and wind down to prepare yourself for restorative sleep.
Invest in Restorative Sleep
While the baby still hasn't arrived, be sure to get as much sleep as you can! Take advantage of this period as you'll likely have many sleepless nights once your little angel arrives.
Want to know more? Make sure to check out our other blog posts for valuable information on sleep!
- Sleep Needs Differ Between Men and Women
- How to Choose the Right Mattress for Children
- How Sleep Affects Your Mental Health
Learn more about the benefits of the Majestic Mattress Adjustable Base. Our Majestic Beds Team is here to help. Feel free to contact us to speak to our Sleep Experts. We can help you find the best solution to your sleep needs.