Importance of sleep during pregnancy
Sleep during pregnancy: This time is a special and sensitive phase of every woman’s life. However, due to changes occurring in the body during this period, sleep is sometimes disrupted. Many pregnant women complain that they take a long time to fall asleep, have frequent sleep breaks, or are unable to sleep the entire night.
Lack of sleep not only makes the mother tired, but can also have a negative impact on the health of the baby in the womb. In such a situation there is no need to worry. By changing some simple habits and adopting the right tips, you can get better sleep.
due to lack of sleep
Hormonal changes during pregnancy are the main reason for disrupted sleep. Apart from this, growing stomach, waist and back pain, frequent bathroom visits, leg cramps and stress also affect sleep. These problems increase further in the third trimester.
Tips for good sleep
1. Set a Regular Bedtime: Try to sleep by 10 pm and wake up at the same time in the morning. This will give the body a regular rhythm and sleep will come quickly.
2. Sleep on the left side: Doctors also give the same advice. Sleeping on the left side provides better supply of oxygen and blood to the baby and also provides rest to the mother.
3. Stay away from screens before sleeping: Stop using mobile, TV or laptop at least an hour before sleeping. Their blue light reduces the sleep hormone melatonin.
4. Have a light and nutritious dinner: Keep dinner light. Eat pulses, rice, vegetables, curd or fruits. Heavy or fried food can affect digestion.
5. Reduce caffeine intake: Reduce the consumption of tea, coffee, cold drinks and chocolate after evening. These interfere with sleep.
6. Adopt relaxation techniques: Take deep breaths, do pregnancy yoga or meditate before sleeping. Bathing with lukewarm water or massaging the feet is also beneficial.
7. Use comfortable pillows: Pregnancy pillows (U-shaped) are very supportive. These provide support to the stomach, back and legs.
8. Do light exercise during the day: Do light walk or pregnancy exercise for 20-30 minutes in the morning and evening. It improves night sleep.
When to contact a doctor?
If, despite these measures, symptoms like inability to sleep, extreme fatigue, difficulty in breathing or depression appear, contact the doctor immediately. Sometimes iron deficiency or other health problems can also affect sleep. Good sleep during pregnancy is essential for both mother and child. By changing small habits, you can make this beautiful journey even more comfortable.
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