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The majority of first time moms are surprised that they battle to sleep when they are pregnant. We are under the impression that fatigue and, in many cases, extreme exhaustion will only afflict us once our babies are born and are demanding midnight feeds. This is not the case, as so often many moms cannot sleep from as early on as the first trimester. The reasons vary from mom to mom, and stage to stage of your pregnancy, but below are a number of reasons why you may be finding a peaceful nights rest and almost impossible to achieve dreams.
In your first trimester, your breasts may be sore and this is caused by surges in your progesterone levels as well as water retention. To relieve this try sleeping in a jogging top or light bra. Remember your hormones are also raging at this time so try exercising lightly (but not two to three hours before bed time as this may over-stimulate you), cut out as much caffeine as possible, and drink a glass of warm milk before bed as this will calm your hormones and allow better sleep patterns.
I found the most debilitating aspect of pregnancy was morning sickness. This occurred for me round the clock and did not limit itself to 6am calls. To avoid feeling queasy keep some plain biscuits next to the bed and eat them before you get out of bed in the morning, the aim is to eliminate an empty tummy. Try having a light snack before bedtime as well, but make sure it is fairly bland. If you are finding an increasing need to visit the bathroom in the middle it is because your growing uterus is placing pressure on your bladder, so try and cut out liquids for one to two hours before bed time.
During trimester two the main causes of sleep loss are low blood pressure, heartburn or indigestion (caused by changing hormone levels and slow digestion) and snoring. If you are feeling at all dizzy, sweaty or light headed it is because your blood pressure is too low. Do not lie on your back, as this will impede circulation, which is the cause of low blood pressure, rather try another position.
Should your main problem be indigestion or heartburn then try elevating your body by placing books under the pillows, and avoid fried foods, chocolate and especially citrus products. Being propped up will also help alleviate snoring as will a vaporizer, which will open your airways (that tend to swell up in pregnancy), as well as hormone-induced congestion.
Trimester three can be a terrible time if you aren’t able to sleep. You are excited and anxious at the same time, your babies constant pressure on your kidneys and bladder mean you are needing to go to the bathroom late at night and often you are getting back pain, from supporting your heavy little bundle, and leg cramps from lowered calcium levels. Reading will help relax you, as will swimming, watching a movie or taking bath. Leg cramps can be incredibly painful so chat to your doctor about a reputable calcium supplement and do as many stretches as possible. Light stretching throughout your pregnancy will help to keep you supple as well as being a wonderful way to relax. To help your back cope with the large load it has to support, lie on your side and place a pillow between your knees. Alternatively place one between your mattress and base of the bed if your bed is too soft.
Often we find it is hard to get comfortable when we are pregnant. I found that sleeping on my right side with a pillow between my knees was the best way for me to sleep. It relieves the pressure on your major vessels that are returning blood to your heart, which is, of course on the left side. Supporting your belly with a pillow placed under the baby also ensures comfort.
Try and take regular naps when you are pregnant, you will need to build up a store of sleep for when junior finally does make his entrance.
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