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Sleep Disorders during Pregnancy and Their Cures

 

With so many physical and emotional changes happening, it’s not surprising that 8 out of 10 women develop sleep problems during pregnancy. Misery may love company, but it won’t be easy for you while you’re staring at the clock during those sleepless nights.

 

However, there are simple solutions to this. Here are some of the most common conditions which deprive you of sleep during pregnancy. Also, we’ll look at tips that’ll help you overcome them.

 

Frequent Urge to Pee:

 

The frequency of urination usually increases during the first and third trimester. It’s because, higher levels of the pregnancy hormone hCG have pregnant women running to the bathroom frequently, day and night. In this situation, your kidneys filter up to 50 percent more blood than average, which also means more urination.  

 

In the third trimester, your developing uterus presses down on the bladder, resulting in an increased urge to pee.

 

What can you do?

 

Get tanked up with plenty of liquids throughout the day, but resist drinking while it’s the bedtime. It will be better if you don’t guzzle a 16-ounce bottle of water right before dozing off.

When you do need to get up for it, again and again, leave a nightlight on, or install a simple dimmer switch in the bathroom.

 

Common Discomfort:

 

Recurring sleep struggles of pregnant women prevail because they don’t find a comfortable position to sleep in. In addition to this, stomach- sleepers find that they aren’t able to sleep in this position anymore. Meanwhile, back-sleepers also have to find new ways to nap as back-sleeping isn’t recommended past the first trimester. When you rest on your back, the weight of your expanding uterus puts pressure on the main vein, which carries blood from your body back to your heart, interrupting the circulation.

 

What can you do?

 

Try sleeping on your side - your left side. Doing so makes things smoother on your circulatory system and is known to be the safest position for your baby. Sleeping on your left side also reduces swelling in your feet, hands, and ankles, since it enhances the functioning of your kidneys.

 

Even if you’re not able to sleep in this position, it can make things tougher for you. In this case, the pillows are your best companion. Put pillows between your knees, behind your back, and under your abdomen when finding harder to fall asleep.

 

HeartBurn:

 

While pregnant, Heartburn can strike at any time during the day. It worsens as the day progresses until it’s time for your night’s sleep. Pregnancy hormones are the reason for this painful sensation in your esophagus. Such hormones relax the muscle that normally keeps the stomach acid where it belongs, inside your stomach.

 

What can you do?

 

Heartburn - soothing strategies can help you save the day. Along with this try avoiding spicy, acidic and greasy foods. Also, eating frequent, smaller meals and having dinner a couple of hours before bedtime is recommended. Supporting your head with a couple of pillows can be of a great help during Heartburn. You can also take help of antacids like Rolaids and Tums but only if your doctor prescribes you to do so.

 

Insomnia:

 

Hormones, anxiety or any of the above-mentioned sleep disorders can contribute to insomnia during pregnancy. The inability to fall or stay asleep is more common during those nine months.

 

What can you do?

 

You can have a good wind-down routine before going to sleep and practice a good “sleep hygiene.” However, if the problem persists, be sure to consult your doctor at once.

 

Leg Cramps:

 

There is not enough conclusive evidence behind these painful spasms in your calves. But, it’s possible that the reason behind those leg cramps can be the compression of blood vessels in the legs. Also, the extra weight that you carry during pregnancy can be responsible. Although leg cramps aren’t frequent during the day, they’re more common and noticeable at night.

 

What can you do?

Increasing the intake of minerals like Calcium and Magnesium can help you get rid of leg cramps as the deficiency of these two aids to this problem. Beans are a great source of magnesium, while yogurt and soy are good sources of calcium.

 

Key Takeaways:

 

The above-mentioned tips can help curb sleep-deprivation in pregnant women. So, you can try them as well and see if they help you. However, you should also discuss any sleep difficulties with your doctor, who might suggest you more specific solutions and safer medications.