Contents
Pregnancy sleep
Pregnancy period is one of the most important, exciting, and enjoyable periods for most women, but there are a number of physical and emotional changes, in addition to sleep disturbances that accompany the woman during this period, so we find that she suffers from exhaustion and extreme fatigue, especially in the first and third trimesters. From pregnancy, based on the reports of the National Sleep Foundation in 1998, it was found that nearly 78% of women suffer from more sleep disorders during pregnancy, compared to other periods of their lives, even if the woman did not suffer from sleep disorders and problems at all before that, and based on The above, it is necessary for the pregnant woman to search for the most effective way to regulate sleep , and to overcome the disorders that accompany her during this period of her life. [1]
Sleep problems for a pregnant woman
First trimester of pregnancy
A pregnant woman suffers from extreme fatigue and excessive sleepiness during the day during the first trimester of pregnancy, and it is believed that this occurrence is related to the high level of the hormone progesterone, in addition to that, there are a number of symptoms that accompany the woman during this period of pregnancy, which greatly affect the nature of sleep , Such as; The incidence of nausea , vomiting, and increasing the frequency of urination, back pain, feeling pain in the breast when touched, increased appetite, and anxiety . [2]
The second trimester of pregnancy
During this period of pregnancy, a woman feels a significant improvement in the quality of sleep, as the feeling of nausea decreases, and the number of times of urination decreases, and that is why a woman can get better sleep during the second trimester of pregnancy, but it does not continue like this, at the end of this period Some problems that interfere with sleep start to appear, such as; Irregular contractions known as Braxton-Hicks contractions, stomach pain , fetal movement in the womb, heartburn, and snoring caused by nasal congestion . [2]
The third trimester of pregnancy
In the last trimester of pregnancy, a woman suffers from sleep disturbance and lack of rest, and this happens for several reasons, including the following: [2]
- Frequent urination.
- Leg cramps.
- Shortness of breath .
- Heartburn.
- Back pain, joint pain.
- Carpal tunnel syndrome.
- Feeling of pain in the breast when touched.
- Itching .
- Anxiety, nightmares.
Hormonal influence
Hormonal changes that occur in a pregnant woman's body cause a number of changes, as they affect the mood, the external appearance of the woman, and affect the metabolism and sleep pattern during this period, and in fact the effect of hormonal changes during pregnancy on the nature of a woman's sleep can be explained. As follows: [2]
- The effect of the hormone progesterone: This hormone causes the smooth muscles in the body to relax, and thus it contributes to an increase in the number of times of urination , heartburn, and nasal congestion, and these things in turn lead to sleep disturbances in a pregnant woman, in addition to that this hormone reduces waking up at night And from the time it takes a woman to fall asleep, it also reduces the state of rapid eye movement sleep (Rapid eye movement sleep).
- The effect of estrogen hormone: This hormone causes swelling of the feet and legs or the incidence of edema, and may also cause increased nasal congestion, which in turn leads to obstruction of breathing during sleep. This is because this hormone increases the size of blood vessels through a process known as vasodilation, and as is the case with the hormone progesterone , this hormone reduces the occurrence of REM sleep.
- The effect of the hormone melatonin: ; The high level of this hormone in addition to the high levels of the hormone Prolactin during pregnancy affects the depth of sleep of the pregnant woman.
- The effect of the hormone oxytocin: ; Its rise during the night leads to obstructing sleep in women, and this is due to the fact that this hormone increases contractions in pregnant women, and it increases the possibility of childbirth during the night.
Tips to improve a pregnant woman's sleep
There are several tips that a pregnant woman can follow to improve sleep, and to overcome the disorders that impede a peaceful sleep, and among these tips we mention the following: [3]
- Use more pillows; As pillows can be used to support the abdominal and back area during sleep, placing the pillow between the legs during sleep helps support the lower back, and makes sleeping on the side area more comfortable and easy.
- Getting proper nutrition; Eating foods rich in carbohydrates helps improve sleep quality, and eating protein-rich meals maintains blood sugar levels , which in turn helps prevent headaches, bad dreams, or hot flashes, in addition to drinking a cup of Warm milk helps induce sleep.
- Exercise; Regular exercise during pregnancy enhances physical and mental health, as well as aids in sleeping more deeply.
- Follow relaxation techniques. Such as practicing stretching exercises, yoga , body massages, deep breathing, and taking a warm bath before bed, these exercises and methods help relax muscles and calm the mind.
- Taking certain medications; In fact, you should avoid taking all medications, whether they are over-the-counter or prescription drugs during pregnancy, despite this, there are some medications that the doctor may prescribe to dispense with the pregnant woman, which help improve sleep quality It has, in addition to being safe to use during pregnancy.
- Reducing the amounts of water that are consumed before sleeping hours, but pregnant women should drink large amounts of fluids during daylight hours, especially water. [4]
- Avoid eating large amounts of hot, fried, or sour foods. Besides, it is advised to distribute food into small and frequent meals throughout the day, so that heartburn can be avoided as much as possible. [4]
- Choosing the appropriate position during sleep: The pregnant woman is advised to sleep on the left side, and it is also recommended to avoid lying on the back for long periods as possible. [4]
References
- ↑ "PREGNANCY AND SLEEP" , www.sleepfoundation.org , Retrieved 11-11-2018. Edited.
- ^ A b t w of Brandon Peters , (2-6-2017), [ Https://www.verywellhealth.com/sleep-in-pregnancy-3015077 "How To To the Sleep During Pregnancy: Hormones, Problems, And . Best Positions"], www.verywellhealth.com , Retrieved 11-11-2018. Edited.
- ↑ Nivin Todd (7-9-2018), "Sleep Problems in Pregnancy" , www.webmd.com , Retrieved 11-11-2018. Edited.
- ^ A b t " the AND PREGNANCY to SLEEP" , Www.sleepfoundation.org , Retrieved 11-11-2018. Edited.
