Pregnancy is one of the most beautiful stages in a woman’s life. However, it is at this stage in life that the woman goes through numerous hormonal and physical changes from within. These changes cause many major discomforts to the woman. One such discomfort associated with pregnancy is disturbances during sleep.
The quality of sleep of a pregnant woman tends to be extremely poor. This increases the physical strain on her and makes her even more tired than she already is. However, the sleeping troubles which happen to a pregnant do not remain the same throughout her pregnancy, in fact, they change after each trimester. Let’s discuss the sleeping problems faced by these women in each trimester.
The First Trimester Sleeping Disturbances
- The need and frequency to use the bathroom increases during the first trimester of pregnancy. This forces the pregnant lady to frequently get up from her sleep and rush to the bathroom.
- The women during this phase of pregnancy go through a lot of physical and emotional stress. The consequent result of these increased stress levels is disturbed sleep.
- Since the women are not able to sleep properly during the night, they tend to feel sleepy throughout the day.
The Second Trimester Sleeping Disturbances
- As the size of the baby increases, the discomfort for the pregnant women also increases resulting in poor sleep quality.
- The emotional stress associated with pregnancy continues during this phase as well and hence continues to disrupt proper sleep for these women.
- However, the overall quality of sleep quality shows marked improvement during this phase of pregnancy as the visits to the bathroom reduce greatly and become almost normal.
The Third Trimester Sleeping Disturbances
This is the worst phase as far as sleeping problems are concerned.
- The increasing size of the belly makes it very difficult to lie down in one position for long and hence long hours of sleep become a distant dream.
- Problems like heartburn, sinus congestion, cramps in the legs are common and they affect the sleep quality greatly.
- The baby starts to move around and change positions frequently. This puts pressure on the bladder, thus the problem of frequent urination returns to haunt the pregnant women.
The above problems are something which no pregnant woman can avoid no matter how smooth and healthy her pregnancy is going. There are however a few simple tricks which can make it easier to get better sleep than what would otherwise be possible for a pregnant woman.
- With the help of extra pillows, support can be given to the back and tummy of the women, which would reduce her physical discomfort to a great extend.
- Warm milk has a calming effect on the nerves and hence if the pregnant lady drinks one glass of this warm milk during the night, she might be able to get a better night’s sleep.
- Similarly, the diet of the woman also has a direct bearing on the sleeping pattern of these women and hence they should be encouraged to have a nutritious diet, which would help in dealing with problems like sinus, headaches, etc.
- There are several relaxation techniques present, which can be used for calming down the excited and tensed nerves of the pregnant lady.
- One big myth associated with pregnancy is that, a pregnant woman cannot exercise. It’s true that the exercise schedule of a pregnant lady is very different from a normal person, but exercise is in fact very necessary for a normal delivery. Regular and careful exercising can also help in improving your sleeping patterns during pregnancy as well.