Full-fledged healthy sleep – one of the major factors affecting health of future mummy. Because of natural physical changes (the stomach appears, the hormonal background changes) the pregnant woman has difficulties with a dream. Therefore it is important to know how it is correct to sleep during pregnancy to feel well rested.
Training of future mom for sleeping
Surely walk before going to bed. The small physical activity and fresh air positively influence nervous system, as a result the dream will be stronger and quiet.
To you it is not necessary to spend before going to bed the last evening hours at the TV or on the Internet. Listen to pleasant music better, read the interesting book or look through the magazine.
Do not overeat for the night, but also hungry it is not necessary to lay down too. Ideal option – an easy dinner in 2 hours before rest. Do not drink for the night of the hard invigorating liquors (coffee, sparkling water, black tea). Stop the choice on mint tea or a glass of warm milk with honey.
If the organism demands a daytime sleep, do not refuse to it it. Often in the first trimester the pregnant women suffer from the increased drowsiness. It happens because of hormonal reorganizations in an organism. But you should not abuse the situation and to roll a half of day in a bed, otherwise the mode can get off and develop insomnia.
Stress – the enemy of a good dream. Whenever possible exclude all irritants. Treat them: political news, scandalous talk shows, communication with unpleasant people. Try "to eat" only positive emotions. It is proved that the kid in a womb feels an emotional condition of mom.
If you cannot fall asleep because of alarm before the forthcoming childbirth, register in prenatal preparation. On classes the experts will in detail tell about how to behave in labor and will answer all your questions.
The clothes for a dream have to be convenient and free. Not important, a pajamas it, an undershirt or a nightgown, the main thing – comfort. It is better to choose "night duties" from natural soft fabrics that skin "breathed" and there were no allergic reactions.
In the bedroom there has to be a comfortable situation. The beautiful bed linen and a comfortable bed is a half of business, provide the comfortable temperature and level of humidity indoors, regularly air the room.
If nothing helps, it is possible to resort to the help of safe hypnotic drugs. Consult to the doctor, and he will pick up to you the necessary medicines. To "disturbing" pregnant women usually appoint glycine, a valerian or tincture of a motherwort.
It is very important to adhere to a day regimen. It disciplines an organism, and it will be much easier to fall asleep.
Choose not a just convenient, but correct pose for a dream which will be safe for your health and development of your kid.
The correct poses for a dream during pregnancy
Usually if there are no complications and the special recommendations of the doctor, the woman does not experience special difficulties in the first trimester and can sleep in the habitual pose.
Physicians allow pregnant women to sleep on a back or on one side approximately up to 11-12 weeks. The only ban – is not recommended to sleep on a stomach. There is a squeezing of the breast increasing during pregnancy that can result further in her morbidity.
Difficulties with the choice of a pose for a dream arise in the second half of pregnancy when the tummy grows up, and the kicked kid begins to be felt well.
As the correct poses for pregnant women are considered a dream on one side: right or left. At cross presentation it is recommended to sleep on that side where there is a head of the baby. In a night surely change a pose 3-4 times.
The dream on a back is possible to 28-30 weeks, then it is not recommended because of medical indications.
The most useful pose for a dream
The most useful pose for a dream for pregnant women the situation on the left side with the right leg bent in a knee is considered. Under the right leg it is possible to put a small pillow.
Such pose is very useful to health of the woman and the child:
- blood circulation of a placenta improves thanks to what the kid receives enough oxygen;
- well kidneys work;
- strong pressure upon a liver is not put;
- fully the cardiovascular system of the woman works;
- the body after a dream in such pose swells much less;
- there are no back and waist pains.
On sale there are special anatomic pillows for pregnant women. It is not just a craze, they really work and considerably facilitate life of future mummies. Such pillows well support a back and a stomach, allow to make comfortable a dream on one side. Their main advantage is that with them it is easy to turn over.
Despite the impressive sizes of a pillow for pregnant women very easy as are made of safe modern fillers. On sale there are various models:
- U-shaped pillow;
- maternal pillow;
- wedge-shaped pillow.
Despite external differences, all these models are made for maintenance of a back and a stomach and removal of loading from legs.
It is possible to take several pillows of the different sizes, with their help it will be easier to settle and find for itself a convenient pose. It is very convenient to put one pillow under a stomach, the second under a knee, and a third near a backbone that in a dream not to turn over on a back.
Why doctors forbid to sleep pregnant on a back and a stomach
If there are no individual indications, doctors do not recommend to pregnant women to sleep on a stomach, since the second trimester. The fruit quickly develops and there is a risk, having strongly pressed on a stomach to injure the baby, even, despite protection of amniotic waters. Last months it is dangerous to pregnancy to sleep on a stomach not only, it is simple physically inconveniently.
In the third trimester of the doctor forbid future mothers to sleep not only on a stomach, but also on a back. The fact is that if the woman sleeps on a back, then all weight of a stomach will press on a backbone, and it is fraught with problems. But the most important – in such pose the uterus squeezes a hollow vein (the largest vein in an organism). Violation of blood circulation results and at the kid the oxygen starvation can develop.
Many pregnant women notice that they should lie down a little on a back as they worsen health. Sometimes the kid too active pushes gives to mom signs that to him it is inconvenient, and he suffers from the shortage of oxygen.
About the slowed-down blood circulation the following symptoms signal:
- dizziness;
- weakness;
- nausea;
- the complicated breath;
- arrhythmia;
- tachycardia;
- sharp pressure decline;
For this reason for a full-fledged and healthy sleep it is necessary to choose safe poses.
If after a dream reduces a leg spasm, it is necessary to rise, to stand a little, and then to make the plucked stroking massage. Frequent spasms – sign of shortage of calcium in an organism. Increase consumption of the products containing calcium. Greens, dairy products, beans and nuts are rich with it.
If it is impossible to settle comfortably, try to sleep semi-sitting, having enclosed under a pillow back. In such pose there is no big load of a backbone that is good for the pregnant woman.
Remember that the healthy sleep is a pledge of the correct course of pregnancy and good childbirth. The regular sleep debt can result in fatigue, various complications and violations of health at mom and future baby.
Use pregnancy time in order that will calm down to have a rest and gain strength which by all means will be necessary for you after the delivery. When the child is born, to mummy will be not to sound sleep any more. The kid will demand regular leaving and attention, even at night. But do not worry, these temporary inconveniences, but after the delivery you will be able to sleep in the favourite poses again.