Today's post is dedicated to pregnant women, and in particular to nights of sleep, which start to be very short or almost non-existent.
Here we've already covered our little ones' sleep patterns and behaviours and how we can help them discover their routines. Today we want to talk a little more about the sleep of pregnant women, because we believe that there will be normal changes in their patterns, due to different factors that can be common, individual, internal and external.
We all know that nights of sleep start to be reduced or sometimes difficult to manage when we're already at home with our baby. However, we talk less about pregnant women's nights of sleep over the nine months. The way you sleep, the number of hours you sleep, how many times you sleep a day and, in the last few months, some discomfort due to a belly that is already too big for any day-to-day activity. In addition, stress and increased hormones are also factors that can cause insomnia, not sleeping a night in a row and having more agitated dreams and nightmares. All this leads to tiredness and sleepiness during the day. Then you'll have to replace those missing hours of sleep.
We consider these aspects to be very important, because mums need to get a good night's rest. However, it is natural for this sleep pattern to change. We looked for information and realised that the first trimester is defined by the effect of hormones, which makes the mother-to-be very tired and all she wants is a few more minutes of sleep. The second trimester tends to be a period of recovery. The third trimester is generally characterised by insomnia and restless nights.
Well, with this information the best we could do was look up some tips for pregnant women to try and get a more restful night's sleep.
- Try to relax - sleep problems are often associated with the anxiety you may be feeling as the birth of your baby approaches; you shouldn't hesitate to ask your doctor for help if you feel this way, so that you can put your mind at ease; there are some childbirth preparation courses that can help you understand your pregnancy and your body;
- Practicing lighter physical activity - sleep problems can be caused by a lack of activity; the most common example is yoga, which can be a great way to relax;
- It is advisable to sleep on your side ( ideally on your left side) from the third trimester onwards; it will be the most comfortable position and you can avoid pressure from the vein vena cava, which is direct to the uterus, when you will already have a large and composed tummy;
- We should avoid stimulating drinks (e.g. coffee or tea) from 4pm or 5pm onwards; a relaxing infusion or a little warm milk could be some options;
- Choose meals that are lighter and easier to digest; heavy, high-fat foods should be put aside;
- A tidy and airy bedroom is the best place for a good night's sleep;
- Calm and relaxing activities should be our pre-bed - a massage, a bath, a walk or reading; discover your favourite activity; we should avoid relaxing in front of the television, as we can become drowsy and it can affect our digestion;
- 15-minute power naps are ideal during the day and don't worry, they won't affect your night's sleep;
- Try to go to bed at the same time - it's important to rest.
These are just a few of the tips we've found useful to point out and put into practice. However, if it doesn't work, we should go to our doctor and find out how we can make our nights of sleep more restful and with a few more hours.
What about you? How were or are your nights of sleep during pregnancy? Have you added any more tips to the list we've shared with you today? Have you put any of these tips into practice? Did it work or did you choose others? We want to know your experience. We want to know your opinion.
