10 Reasons That Could Disturb Your Sleep During Pregnancy (And What You Can Do About Them)

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Having a baby is one of the most exciting times in a woman’s life. You have nine months to think about everything you need to do to welcome your little miracle. You also have nine months to deal with an ever-changing body and temperament that can shift from month-to-month, week-to-week, and even day-to-day.

If you are pregnant with your first baby, sleep is very important because not only are you eating for two, you are sleeping for two. You will find yourself more tired than you anticipated. If you have been pregnant before, you know that you should get as much sleep as you can with your first baby because once he or she is born, you won’t have as much time to yourself as you did before giving birth.

There are a number of changes that you will be going through for the next nine months. Every woman’s pregnancy experience is different but there will probably be some similarities that your friends will share with you.

 

1. Being uncomfortable

When you become pregnant, one of the first things you are going to notice is that you are having trouble finding a comfortable position. It is recommended that pregnant women sleep on their left side.

Try these tips:

  • Look for pregnancy pillows that come in an assortment of sizes and shapes.
  • Put a pillow between your legs while you sleep on your left side.
  • As you get bigger, try a maternity belt and a sleep bra for extra comfort.

2. The urge to pee

Once pregnant, changes in your body are going to cause you to pee more than usual. These instances will wake you up, but don’t let them keep you up.

Try these tips:

  • Don’t drink tea or coffee later on in the day.
  • Limit your intake of liquids a few hours prior to turning in.
  • When you do urinate, make sure you empty your bladder as much as you can by leaning forward.

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3. Insomnia

Try not to let any of these disturbances keep you awake. Deal with each one so you can get back to sleep as quick as you can.

Try these tips:

  • Try to think about relaxing each area of your body – start from your hair and scalp and go down to your feet.
  • Try having a soothing ritual to get you off to a good night’s sleep. Ask your loved one to massage your feet, put on some gentle music, or take a warm bubble bath.
  • Try using a sound machine to see if that eliminates your insomnia.

4. Nausea

For some women, morning sickness isn’t limited to the morning hours. You may find new cravings or your changes in appetite upsetting your stomach as well.

Try these tips:

  • Keep some simple crackers on your night stand in case you need them.
  • Ginger tea is a great beverage to drink if you find yourself becoming nauseated on a regular basis.
  • Try to abstain from a lot of heavy meals, fatty foods, or extra spicy meals.

5. Cramps in your legs

Leg cramps are horrible even when you are not pregnant and they always seem to occur at night. Try to put your legs up before going to bed just to get them relaxed before you try to sleep.

Try these tips:

  • Try to take a walk every day so your legs get some circulation.
  • Make sure you drink plenty of water and fluids during the day.
  • Ask your doctor about potassium, magnesium, and quinine, which is found in tonic water, for treating leg cramps.

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6. Hunger

Don’t worry about being on a diet while you are pregnant, but remember you are sharing your food with your baby. Eat a sensible diet during the day with lots of fresh fruits, vegetables, and plenty of protein.

Try these tips:

  • Keep simple healthy snacks available: fruit, hard boiled eggs, and cheese.
  • If you need a midnight snack, try some cheese and crackers, peanut butter on toast, or cereal with milk.
  • Make sure you drink enough during the day and you are not just thirsty.

7. Heartburn and indigestion

Many women experience heartburn or indigestion while they are pregnant. Progesterone is the culprit and it causes the gastric acids in your stomach to back up.

Try these tips:

  • Try putting extra pillows under your head so it is elevated and any acid buildup can quickly go down.
  • Stay away from foods that might aggravate your heartburn such as fried or fatty foods.
  • Don’t go to bed immediately after eating. Let your food digest for a couple of hours first.

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8. Sleep apnea

Many people think that sleep apnea is just snoring but it actually includes the person not breathing for a minute or two which can cause many health issues.

Try these tips:

  • If you have already been diagnosed with sleep apnea, try using your c-pap machine.
  • If you haven’t been diagnosed, talk with your doctor to see what your options are.

9. Restless legs

This syndrome happens to many pregnant women. If you can’t get and keep your legs in a comfortable position, you may have restless legs syndrome.

Try these tips:

  • Cut down on your intake of caffeine; this just makes it worse.
  • Try stretching out your legs, put a cold pack or heating pad on them, or take a warm bath before bed.
  • Try tonic water with quinine in it before you go to bed.

 

READ ALSO: Pregnancy and Depression Video

 

10. Sharing a bed

If you are sharing a bed with your partner, you are going to feel a little crowded as time goes on and you keep getting bigger.

Try these tips:

  • You may want to finally invest in a larger bed, maybe move up to a king size bed if you are sleeping in a queen.
  • If the situation becomes a real problem, you may have to consider sleeping in separate beds through the end of the pregnancy.

References:

www.sleepfoundation.org

www.ncbi.nlm.nih.gov