Sleep during pregnancy can be challenging not only because of the physical changes in the body but also the emotional stress. We tend to be sleepy and snooze here and there for a couple of minutes during the day, but getting restful sleep during the night is another story. Some pregnant women experience something the experts call pregnancy insomnia and that condition could be dangerous for mom and baby.
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Our hormones are all over the place and that imbalance affects the nervous system. We have a lot of things on our mind, fears, anxiety and all those thoughts sneak in during the night and keep us awake for hours. Lack of sleep during pregnancy is the natural way the body prepares us for what's going to happen after the baby is born. Once you're a new mom, you are going to be up every two hours and your body won't be able to handle it, unless you gradually prepare for it.
These are some things you can do get more Zs while pregnant.
1. If you have an upset stomach: Indigestion, acid reflux and nausea are part of the pregnancy package and usually strike just before bedtime. Don't eat acidic foods for dinner and do try to sleep with your head slightly raised. That way your dinner won't be coming up the wrong way.
2. If you have to pee all the time: This will only get worse with time. The growing baby is pushing your bladder and you can't hold your liquid as you used to. Stop drinking diuretic drinks an hour or two before bed. I'm talking carbonated drinks, teas, fruit juices with pineapple, watermelon, melon or berries. Stick to water and try to empty your bladder before you go to bed.
3. If you have nightmares: Pregnancy hormones and certain foods both contribute to nightmares. Make sure you don't eat salty foods or artificial sugars before bed. Don't eat late! The root of most nightmares is indigestion. Make sure you eat early enough that your body has time to digest your dinner before you go to bed.
4. If your baby moves too much: Obstetricians recommend sleeping on your left side with a pillow under your belly to help the baby sleep. They have their own schedule in the belly and they have no idea when it's three in the morning. Don't eat spicy foods, which will upset the baby, causing it to move a lot.
5. If you worry too much: Pregnancy anxiety is normal. Keep yourself organized during the day and take care of that thing you know you are going to worry about before bed. Don't watch or read anything scary or upsetting before bed to prevent crazy dreams.
Image via Corbis
