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| Sleep schedule during pregnancy |
Proper sleep is important for every person - the body should get a full rest after an active day. Expectant mothers
should be especially attentive to the organization of the daily regimen. During pregnancy, a woman's body works
"for two", and proper sleep will have a positive impact not only on her health, but also on the development of the
baby.
Early toxemia, back and leg pain in the last stages of pregnancy, active movements of the baby, thoughts of
impending labor - all these factors adversely affect the quality and duration of sleep. But it is still possible to
normalize the correct mode.
What is the importance of sleep on the development of pregnancy?
Doctors are unanimous - a woman's sleep directly affects the normal development of pregnancy. There are several
reasons for this:
In the first trimester, the baby's body does not yet independently produce growth hormone, so necessary for
him - the child receives it from his mother. And the peak production of somatotropin just falls on the time of night
rest. It turns out that the baby is actively growing when mom sleeps!
By the middle of the second trimester of pregnancy, the mode of day mother and child "synchronized". And if a
woman sleeps soundly, falls asleep and the baby. And during sleep is the formation of all its internal systems.
There is an opinion that the baby still in the belly of the mother forms a cycle of wakefulness and sleep, which he
will follow after birth.
There is every reason to think about the correct daily routine!
Organization of sleep during pregnancy
Expectant mothers need to sleep at least 9 hours! Make it a rule to go to bed before midnight - it is useful for both
you and the baby. In addition, so you will quickly get used to the rhythm of life that will begin after the birth of
the baby - you will have to get up early. Here it will be especially difficult for those who are accustomed to live
on the "owl" mode.
And despite all the "distractions" in the form of active movements of the baby and frequent calls for the toilet,
sleep during pregnancy is quite realistic to make as calm and long as possible.
-orthopedic mattress of medium firmness,
-ventilated room,
-comfortable position.
Sleeping on the stomach in the first trimester will not adversely affect the development of pregnancy. The fetus is
reliably protected by amniotic fluid and placenta. But this position is now not very useful for the mother
herself - this position can cause mammary gland soreness. But in the second trimester from sleeping on the
stomach is better to abandon altogether, because the weight of the mother will press on the already grown baby.
In order for pregnancy to proceed normally, starting from the fifth month, refuse to sleep on your back. The baby
is actively growing and becoming heavier - the uterus in this position squeezes the internal organs of the woman
(kidneys, intestines, liver). In this body position, the inferior vena cava and aorta can be squeezed. And this
threatens some negative consequences - deterioration of the general condition of the woman, reducing the flow
of nutrients and oxygen to the fetus.
You can not sleep on your stomach and back. What then remains? Doctors recommend that pregnant women
(especially in the last trimester) sleep on the left side. To relieve the load from the pelvic area, it will be useful to
use a special pillow for pregnant women. These products for many become a real "salvation" - they give comfort
and convenience. It is also possible to adopt an intermediate posture - to put a bolster or pillow under the back,
leaning on them.
Mode of sleep in early pregnancy
Early pregnancy is rarely marred by sleep disorders. On the contrary - many women literally "hibernate".
The body is now seriously rebuilt, and therefore needs rest. In this pleasure is hardly worth denying yourself - if
you have the opportunity, a little sleep, when it is very prone to sleep. To chase away drowsiness in the morning,
drink a small cup of green tea. And do not forget about exercise - light exercise, if there are no contraindications,
very invigorating!
The development of pregnancy in the first months often proceeds with toxicosis - nausea in the early morning can
interrupt the sweet sleep of the mother. You will get over toxicosis faster if you normalize your diet.
Sleep schedule in late pregnancy
And if in the first months there are no sleep disorders, then the late term of pregnancy may well be marked by
them. The closer to delivery, the more the level of progesterone and estrogen increases - and these hormones
"tone" the psyche. Back pain, uncomfortable sleeping positions, heartburn, cramping calf muscles - the causes of
insomnia can be many.
Pregnancy becomes a contraindication to taking almost all medical drugs. So, you should not hope for the help
of sedatives and sleeping pills. With great caution should be treated and herbal collections - not all of them are
now harmless. Here are some tips that will help you normalize your sleep patterns:
-Avoid excessive evening eating - opt for a light dinner instead.
-Prior to going to bed, indulge in a warm shower lasting 15-20 minutes.
-In the evening it is better not to engage in mental activity - such activities should be postponed until the morning.
-If the active movement of the baby prevents you from falling asleep, change your position.
-With severe back pain will not hurt a light massage.
The key to a good night's sleep is your good mood. Put aside all bad thoughts and go to sleep peacefully.