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5 Ways for Pregnant Women to Get a Good Night’s Sleep


Pregnancy experienced by women can cause a number of changes in themselves. This condition causes a very pronounced difference compared to before.

One of the things that may experience disturbances or changes during sleep is related to sleep patterns. The onset of sleep problems is prone to be experienced in the later stages of pregnancy, but it is also possible to occur early on.

Hormonal changes that occur when a woman is pregnant can cause problems with changing sleep patterns. Furthermore, these changes can also cause problems such as heartburn to frequent urination, which also have an impact on sleep.

These disturbances and changes in sleep patterns can certainly be very disturbing and annoying. This condition causes changes in the activities you experience.

A number of changes that you make can be very helpful in eliminating these sleep problems. Reporting from the Huffington Post, here are a number of things you can do to deal with changes in sleep patterns during pregnancy.

1. Use a Pregnant Pillow

Maternity pillows are now very easy to find and buy. For pregnant women, this type of pillow can be very helpful in restoring normal sleep patterns as before.

This pregnancy pillow can support a number of body parts such as the stomach, hips, knees, and back. In addition, this pillow is also very comfortable to use for sleeping.

There are various forms of this pregnancy pillow and you can choose the one that best suits your sleeping style. These different types can really help restore a restful sleep pattern even when you’re pregnant.

2. Eat Small Portions Throughout the Day

One of the causes of difficulty sleeping in pregnant women is due to the emergence of heartburn. According to research, 72 percent of pregnant women experience digestive problems, especially in the third trimester.

This problem arises because pregnancy hormones cause the valve in the passage leading to the stomach to relax so that it does not close as it should. This condition causes acid to move into the esophagus and cause a burning taste. This problem is also prone to worsening with gestational age due to the enlarged uterus and putting pressure on the abdomen.

To get around this problem, you can eat small portions but repeatedly throughout the day. This method can prevent the stomach from becoming too full and also prevent excess stomach acid production.

3. Make Sure It Meets Water Needs

For pregnant women, maintaining water intake in themselves is important. Water can help circulate nutrients in the body and form the amniotic fluid that covers and protects the baby.

Pregnant women are advised to consume 8 to 12 glasses of water every day. Furthermore, it can also interfere with improving the sleep patterns of pregnant women.

In the second and third trimesters, leg cramps are a common problem, especially at night. Enough water can help prevent this problem from getting worse.

Just make sure not to drink too much water as you approach bedtime. The reason is, this can make you wake up at night to urinate.

4. Elevate Head Position

Someone who is pregnant has a higher risk of developing sleep apnea. This condition can cause a person’s breathing to stop repeatedly during sleep.

Hormonal changes during pregnancy can cause the mucous membranes to swell. This can lead to nasal congestion making it more difficult to breathe.

A simple way to overcome this is to elevate the position of the head during sleep. You can stack the pillows higher than usual to avoid this problem.

5. Sleep in Cool Conditions

During pregnancy, many people overheat more easily than usual. This can occur due to hormonal changes and blood volume.

“A pregnant woman’s body works harder, causing a lot of heat to be created, even when they are sitting,” explained dr. Heather Johnson, an ob-gyn specialist at Advantia Health, told Verywell Family.

In this condition, you need to make the room in the coolest possible temperature. You can turn on the air conditioner or fan, or maybe open the window wider to get rid of this heat.

A number of these small changes can help pregnant women sleep better at night. Even so, when this problem does not go away, you should immediately consult a gynecologist.

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