Sleeping While PregnantSleep will become the focus of your life for quite a while. Firstly with your sleep, and then with your new baby's sleep, or lack of sleep. It seems strange that when your body needs sleep the most, because you are developing your baby inside you and you are preparing for the physical event of birth, sleep eludes you. Here are a few tips to help you get that good night's sleep you need: - There are some people in the medical profession who believe that lying on your right hand side is best avoided while you are pregnant. You have a major vein, called the vena cava, on this side that is responsible for taking blood back to the heart and pressure on this may reduce your blood supply and cause dizziness. If possible position yourself in bed on your left-hand side.
- Use pillows to support your top leg. A body pillow is ideal.
- Remember when you are getting up from laying down you should roll onto your side and push up with your arms. This prevents you from placing extra pressure on your already separating abdominal muscles.
- Do not take any drugs to help you sleep, natural or medicinal, as these can have an adverse affect on your baby.
- Before using herbal teas you should check with a pharmacist or herbalist who is an expert in their field. The following teas are generally considered safe during pregnancy, citrus peel, ginger, lemon balm, orange peel and rosehip. Herbal teas should be taken only in a weak infusion and consumed in moderation during pregnancy. A warm cup of milk before bed is an ideal way to wind down.
- Your sleeplessness may be related to your mind working overtime planning everything that you have to do before your baby is born. Keep a note pad and pencil next to your bed, write your thoughts down and then lay back and get a good night rest.
- You may find that you begin to suffer from the "night sweats". Keep a cool damp cloth next to your bed and wipe yourself down if this happens.
- Many pregnant women report having vivid dreams, especially in the last trimester. These dreams can mainly be attributed to your changing hormonal levels. They are completely normal and may reflect your concerns about how you are going to cope with your new life.
- Your baby may be particularly active at night when you are settling for your rest. This is likely to be because your movement throughout the day has gently rocked them to sleep. Also when you are lying down your baby can stretch out more and kick around. Gently massage over your tummy and enjoy the movement. Breathe deeply and let your mind rest.
- Heartburn is that burning sensation you feel at the back of your throat and behind your breastbone. Your stomach's digestive juices cause it as they splash up into your oesophagus. Over half of all pregnant women experience some symptoms of heartburn. As your baby grows it can cause heartburn during pregnancy. Your enlarged uterus pushes all your other organs up and out of the way. But more importantly the hormones that allow your ligaments to soften and stretch also relax the muscle at the top of the stomach. This valve usually stops the acid from splashing up.
Here are a few suggestions to reduce your chance of developing heartburn: - Try not to eat large meals just before bedtime. Have more frequent and small meals throughout the day.
- Try to maintain good posture while eating and after your meal stay upright for a while to allow proper digestion.
- In bed prop yourself up on a few extra pillows to raise your head above your chest.
- Talk to your doctor or pharmacist about using a simple antacid that will assist in neutralising your stomach's acid.
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