For new parents, sleep deprivation is an unavoidable reality. Unfortunately, for the majority of parents, sleep problems begin before the kid is even born. Hormones fluctuate, body systems change, and stress levels rise, causing a slew of physiological changes that can disrupt sleep in unexpected ways throughout pregnancy. According to research, nearly all pregnant women wake up frequently at night, and a considerable proportion of them suffer insomnia, poor sleep quality, and severe daytime weariness during all three trimesters.

For both developing newborns and mothers, getting enough sleep is essential. Sleep deprivation has been linked to longer, more painful labours, greater caesarean rates, and higher levels of inflammation throughout pregnancy. Inadequate sleep can also lead to preterm birth, postpartum depression, and excess pregnancy weight gain, as well as a higher BMI and high blood pressure in the newborn.

There are a variety of methods for reducing sleep disruptions and getting the rest you and your infant require.

Find a Comfortable Position
A pregnant lady may find it challenging to find a comfortable sleeping posture as her unborn child becomes larger. Some doctors advise expecting moms to avoid lying flat on their backs since this can compress the inferior vena cava and reduce oxygen to the placenta.

Sleeping on one's side with bent knees is often the most comfortable position for pregnant women, as it encourages healthy circulation. Sleeping on the left side is recommended by most doctors because it is thought to preserve the liver and promote blood flow to the heart, foetus, uterus, and kidneys.

These practices can help you sleep on your side more comfortably:

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[*]Place a pillow between your legs or behind your baby bulge.
[*]To reduce pressure, place a rolled blanket at the base of your spine.
[*]To relieve stiff hips, use a foam or egg crate mattress pad.
[*]To support your body, use extra cushions or a body pillow.

Don't be alarmed if you find yourself sleeping on your back. It's usual for pregnant women to sleep like manner for at least part of the night. If you're prone to this position, consider sleeping on your side with a wedge pillow behind you. If you roll back, you'll be at least tilted, which will decrease the effect of sleeping on your back.

Eat and Drink Strategically
Hormonal changes, paired with a growing uterus, cause the entire digestive system to slow down during pregnancy. Constipation, indigestion, and heartburn may result, with the latter becoming more severe at night. Urination is also more often because of increased kidney productivity and strain on the bladder from the expanding baby. It's critical to control the body's digestive input and output if you want to get a decent night's sleep.

To help you sleep better, make the following nutritional changes:

[*]Carbonated beverages, citrus, peppermint, tomatoes, and spicy or fatty foods should all be avoided. Acid reflux can be triggered by these foods.
[*]Avoid eating within three to four hours of going to bed.
[*]Instead of three substantial meals, eat modest meals throughout the day.
[*]Drinking liquids during meals or within two hours of going to bed is not a good idea.
[*]Caffeine should be avoided. This is a stimulant that keeps you alert and is potentially dangerous to unborn children.

Improve Your Sleep Hygiene
Sleep hygiene is a set of routines and behaviours that help you get a good night's sleep. Sleep hygiene is crucial for everyone, but it is more vital during pregnancy.

These tips will help you improve your sleeping habits:

[*]Every day, go to bed and wake up at the same hour.
[*]Your bed should only be used for sleeping and sex.
[*]Exercise should not be done within three hours of going to bed.
[*]Keep electronics out of the bedroom and avoid looking at screens right before bedtime.
[*]If you can't fall asleep in 30 minutes, get up and do something non-stimulating like reading.

Ensure Healthy Breathing
Pregnant women are predisposed to sleep-disordered breathing due to weight gain and hormonal and physiological changes (SDB). Snoring and obstructive sleep apnea, a disease in which the airway becomes frequently blocked during sleep, are the most common symptoms of SDB during pregnancy.

SDB must be controlled because it has been linked to poor maternal and foetal outcomes, including the development of preeclampsia, hypertension, and gestational diabetes. SDB left unchecked can have a significant impact on one's entire quality of life, causing daytime sleepiness, morning headaches, and cognitive impairment. Fortunately, research shows that treating even mild SDB improves both mother and baby's health.

It may be beneficial to do the following at night to get a good night's sleep:

[*]With your obstetrician's help, you can reduce pregnancy weight gain. One of the most common causes of SDB is being overweight.
[*]Use a humidifier if possible. SDB is exacerbated by nasal congestion, which might worsen during pregnancy. Keeping the room humidified may assist in keeping nasal airways open.
[*]Consider using bricks or risers to raise the head of your bed. Because horizontal sleeping exacerbates sleep apnea, even a slight slope can help with SDB.
[*]Consider utilising a CPAP machine under the supervision of your doctor. This device, which is worn while sleeping, is regarded as the gold standard in the treatment of sleep apnea. It works by blowing air into your lungs and assisting in keeping your airway open, providing enough oxygen supply.

Consult your doctor if you suspect you have sleep-disordered breathing. Controlling this illness requires proper medical care.

Soothe Your Legs
Leg cramps are more common in pregnant women at night, due to alterations in the body's ability to metabolise calcium. Restless legs syndrome, which is characterised by persistent desires to move your legs, is more likely to occur during pregnancy.

To keep your legs from keeping you awake at night, try the following techniques:

[*]Stretch your legs gently before going to bed.
[*]Get plenty of exercise during the day.
[*]Consume a high-calcium diet.
[*]Flex your feet or press them against the foot of the bed to relieve unexpected cramps.

Ease New Parent Worries
Pregnancy can be an exciting and unique time, but it can also be stressful. Pregnant women may lie awake at night, daydreaming about childbirth, the health of their unborn child, finances, or a variety of other topics. They might also have nightmares or have intense dreams, which are normal during pregnancy.

Try introducing soothing techniques into your schedules, such as yoga, writing, and breathing exercises, to help you manage the nocturnal concern. In the evenings, unwind by taking a relaxing bath or practising meditation. You might want to enrol in a new parent programme to help you prepare for the upcoming changes. It's also a good idea to get professional help from a registered counsellor or a support group. Many women share these thoughts, and getting outside assistance can make a significant impact.

Avoid Sleep Aids
While it may be tempting to turn to a pharmaceutical or herbal supplement to help you sleep, these items are generally not advised for pregnant women. Sleep aids have adverse effects, and there isn't much data on them in pregnant women. Even over-the-counter antihistamines like diphenhydramine should be used only after consulting with a physician. The effectiveness of sleep aids is unpredictable, and there isn't enough evidence to say that they don't harm birth outcomes.

When in Doubt, See the Doctor
If you notice any changes in your sleeping habits, regardless of how minor, seek expert guidance or you can contact us at https://bump2babyscans.co.uk. While sleeping problems may usually be dealt with at home, a medical professional may be required to direct treatment or assess for something more serious. Good health begins with a good night's sleep, which is especially vital during pregnancy.