It can be a challenge to have good sleep in
pregnancy.
Being pregnant will make you feel tired
because your body produces stimulated elements to help fetus develop. A good
sleep at night is a necessary thing; it will help you take a rest, be alert and
healthy.
It seems to be simple; however, it is very
difficult to have a good sleep in pregnant period. Consequently, you can follow
the prompts that help you sleep well:
1. Find comfortable position
When fetus develops, your belly also
develops and hipbone stretches to hold fetus. Therefore, it makes your back and
hip painful and stretch although you sleep with any posture. If you are used to
turning your face upward or downward when you sleep, you should change to the
posture of lying on your side. You can be unfamiliar with this posture.
You are advised to lie on your side on the
left. You can put a pillow between two knees and another under your belly. You
can also put a pillow behind your back.
You
should lie on your side to sleep.
Although people advise you to lie on your
side on the left to optimize the quantity of blood brought to fetus, you can
combine with lying on the right. Some women buy pillow that is used for
pregnant women to help them sleep well and more comfortable.
When you have heartburn, you will feel
comfortable if you can lie on a chair that is half of lying, half of sitting.
When you go to bed, you can use pillow to put behind back and head to support.
You shouldn’t avoid sharp foods, and should eat many small meals a day and take
medicine to cure heartburn.
2. Comfortable mind
You shouldn’t worry too much about work,
money to raise children or colors that are used to paint children’s room. Worry
will make you not sleep well. Hormone of pregnancy also makes you be stimulated
and sensible. For examples, foods with a lot of sugar, drinks containing
caffeine, doing exercise near the time of sleep also make you have difficult to
sleep.
Try:
-
Relaxing and breathing deeply
-
Reading a funny book to feel comfortable before
going to bed
-
Not bickering, checking email or watching film
before going to bed
-
Doing exercise about 1 hour before sleeping ti
help you reduce stress and improve sleep at night.
Read
a funny book to feel comfortable before going to bed
3. Limit losing sleep because of going to toilet
When fetus develops, you have to go to
toilet many times a night. Urinary has to work to get rid of redundant liquids
in pregnancy. In addition, when fetus develops, it will create pressure on
bladder. As a result, you want to go to toilet continuously.
Try:
-
Suffering and not drinking water. Drinking water
is very important to pregnant women.
-
Drinking before going to bed about 1 hour to
pass water in the evening
-
Before going to bed, you should go to toilet.
After that you lie on your side on the left to relax, read book or talk with
your husband about half an hour. In this time, womb will increase pressure on
bladder. Next, stand and pass water again. This thing will help you limit the
ability of passing water at night.
4. Avoid waking up due to fetus’s movement
Many babies sleeping in the daytime and at
night they often move and make their mothers not to sleep well.
Try:
-
Not eating or drinking foods with a lot of sugar
and caffeine before sleeping because they can stimulate babies to move.
-
If you have snack at night, you should eat foods
that are rich in protein because they help the amount of sugar in your blood be
stable.
