Sleep Disorders during pregnancy
In 1998, thanks to a poll by National Sleep Foundation, it was proved that a 78% of women have more sleep problems during pregnancy than any other stage in life. These changes have been divided by trimesters on the evolution of pregnancy.
1º Trimester. Different feelings are occurring, fear, surprise, excitement. Nausea is more frequent in the morning and some women suffer from very severe feelings, interrupting sleep. Frequent need for urinating even at midnight, even several times at night, having a very low quality of sleep. Progesterone causes sleepiness during the day and elevates body heat. Besides these alterations, pregnancy decreases deep sleep.
- Make sleep a priority, plan your day for an 8 hour sleep.
- If necessary take some naps during the day.
- Drink water but stop drinking 4 hours before sleep.
- You can prevent nausea by eating soft foods.
- Sleep on your left side, this will give more nutrients and a better blood flow to the baby.
- Use a dim light on your way to the bathroom, that way you will be able to sleep faster once your back in bed.
- During pregnancy you must be supervised by a gynecologist.
2º Trimester. A general wellness in all symptoms is presented, nausea and the need to go the bathroom is decreased. The uterus size increases, moving the intestines, so reflux will increase as well and without a certain knowledge yet, nightmares increase. This trimester is the most relaxed one.
- Avoid reflux: Don’t eat large portions, specially spicy food, coffee, chocolate, fried food.
- Continue sleeping 8 hours a day. Sleep on your left side and use a pillow on your back and between knees.
3º Trimester. This is the hardest trimester, due to the fast increase in uterus size causing back pain. The urinary urgency is back and waking up at night will happen 3 to 4 times. Women snore because of several reasons like nasal congestion or abdomen increase. In a study realized by the Presbyterian Hospital in New York that included 502 women, demonstrated women who snored had double the risk of Hypertension, preeclampsia and a delay on the baby’s growth in comparison with women who didn’t snore.
Cramps and Restless leg syndrome increases a 15%, tingles in feet and legs. Occasionally interrupting sleep.
- Continue sleeping on your left side.
- If you’re snoring, check your blood pressure and analyze your urine.
- Remember to sleep 8 hours a day.