Sleeping during pregnancy

Yeah... after a loooong time! I think you have missed me a lot..right?

I was very busy all these days to practice my new ability of touch and grabbing :)
I find it very interesting to clutch the umbilical cord and swing from one end of my mom's tummy to the other..
I feel like a hero, you know!

Nowadays I can do so many things..compared to my previous abilities..
But one thing that bothers me much is that i cannot practice all my talent the entire day..i have to sleep and rest as i feel sleepy during the day. As momma does not sleep properly at night I also have difficult time to rest and sleep at night..
Please momma get some good sleep at night so that I also get nice rest that time.
I know for you it is very difficult to have a sound sleep at night, but still you will ahve to try dear!
If you want to know some facts regarding how to get good sleep during pregnancy, i am providing you some good data to start with and practice.

Here it goes..

Many expectant parents know how hard it might be to get a good night's sleep in the months that follow the birth of their child, but who would have guessed that catching some ZZZs during pregnancy would prove to be so difficult?

Actually, you may sleep more than usual during the first trimester of your pregnancy. It's normal to feel tired as your body works to protect and nurture the developing baby. The placenta (the organ that nourishes the fetus until birth) is just forming, your body is making more blood, and your heart is pumping faster.

It's usually later in pregnancy, though, that most women have trouble getting enough deep, uninterrupted sleep.

Why Can Sleeping Be Difficult During Pregnancy?

The first and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleeping position. If you've always been a back or stomach sleeper, you might have trouble getting used to sleeping on your side (as doctors recommend). Also, shifting around in bed becomes more difficult as the pregnancy progresses and your size increases.

Other common physical symptoms may interfere with sleep as well:

• the frequent urge to urinate: Your kidneys are working harder to filter the increased volume of blood (30% to 50% more than you had before pregnancy) moving through your body, and this filtering process results in more urine. Also, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. The number of nighttime trips may be greater if your baby is particularly active at night.
• increased heart rate: Your heart rate increases during pregnancy to pump more blood, and as more of your blood supply goes to the uterus, your heart will be working harder to send sufficient blood to the rest of your body.
• shortness of breath: At first, your breathing may be affected by the increase in pregnancy hormones, which will cause you to breathe in more deeply. This might make you feel as if you're working harder to get air. Later on, breathing may feel more difficult as your enlarging uterus takes up more space, resulting in pressure against your diaphragm (the muscle just below your lungs).
• leg cramps and backaches: Pains in your legs or back are caused in part by the extra weight you're carrying. During pregnancy, the body also produces a hormone called relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
• heartburn and constipation: Many women experience heartburn, which occurs when the stomach contents reflux back up into the esophagus. During pregnancy, the entire digestive system slows down and food tends to remain in the stomach and intestines longer, which may cause heartburn or constipation. Heartburn and constipation can both get worse later on in the pregnancy when the growing uterus presses on the stomach or the large intestine.

Your sleep problems may have other causes as well. Many pregnant women report that their dreams become more vivid than usual, and some even experience nightmares. Stress can interfere with sleep, too. Maybe you're worried about your baby's health, anxious about your abilities as a parent, or feeling nervous about the delivery itself. All of these feelings are normal, but they might keep you (and your partner) up at night.

taken from:http://kidshealth.org/parent/pregnancy_newborn/

What is the best sleeping position during Pregnancy?

Sleeping on your side is best while you're pregnant. In particular, sleeping on your left side may benefit your baby by improving blood flow – and therefore nutrients – to the placenta. It also helps your kidneys efficiently eliminate waste products and fluids from your body, which in turn reduces swelling in your ankles, feet, and hands.

It's a good idea to start training yourself early in pregnancy to sleep on your left side whenever you can. Of course, staying in one position all night isn't likely to be comfortable, so turning from side to side while favoring your left side is probably the best strategy.

As for sleeping on your back, avoid that position throughout pregnancy, especially in the later months. Here's why:

When you're sleeping on your back, the weight of your uterus lies on the spine, back muscles, intestines, and major blood vessels. This can lead to muscle aches and pains, hemorrhoids, and impaired circulation, which is uncomfortable for you and can reduce circulation to your baby.

Back sleeping can make blood pressure drop, causing some expectant moms to experience dizziness. On the other hand, in some moms-to-be it can make blood pressure go up.

Finally, back sleeping can cause snoring and, with increased weight, could lead to sleep apnea.

10 Tips for Better Sleep During Pregnancy

Pregnancy is hard work, and you'll need your sleep. One of the cruel realities is that a good night's sleep during pregnancy remains elusive, if not impossible for most pregnant women, at some point during their pregnancy. While you might not be able to sleep like a baby, there are some ways you can improve your chances for better sleep during pregnancy.

1. Exercise. Getting your self good and tired out can't hurt your chances of getting some quality shut eye. It's also been shown that regular exercise can reduce the frequency of leg cramps, which many women are more prone to during pregnancy. Just don't exercise within a couple of hours of bedtime — that rush of endorphins and adrenaline can keep you awake long after you've hit the sack.

2. Relaxation. You should incorporate some forms of relaxation into your day, and particularly as part of your bedtime routine. Yoga is a good form of both exercise and relaxation, just be sure that you're following a prenatal routine. Meditation, a hot bath, or even reading a book are all ways that you can relax before going to sleep. Relaxation can help you leave the stresses and worries of the day out of the bedroom, allowing you to sleep better at night.

3. Sleep-Friendly Diet. While you're cravings may be telling you to indulge in that enchilada, you'll regret that choice when you're up with a case of raging heartburn. Anything spicy, fatty or acidic are not foods that promote sleep during pregnancy. In order to avoid heartburn, upset stomach or constipation in the middle of the night, don't eat within two hours of going to bed. Try propping yourself up with pillows to sleep in a semi reclining position, and be sure to keep some antacids near the bed in case you have to pop a couple in the middle of the night. Also, either cut caffeine completely from your diet, or limit your intake for several hours before bedtime. Try drinking some caffeine-free herbal tee or a warm cup of milk before going to bed to relax you. If you find that you experience nausea at night, keep some crackers next to your bed. Some women find that their prenatal vitamins make them feel nauseous — if this is the case, decide if you'd rather have your sleep and take them during the day or if you can sleep through the nausea.

5. Stay Hydrated. Be sure to keep yourself well hydrated throughout the day, and even at night. Even though this may mean that you have to take a couple extra potty breaks in the middle of the night, staying well hydrated may mean fewer headaches, less swelling, etc.

4. Napping. Believe it or not, one to two catnaps during the day can actually improve your sleep during pregnancy. Avoiding becoming overtired keeps you relaxed, and your body doesn't put out adrenaline to keep you moving when you should be sleeping.

5. Routine. Get yourself into a regular nighttime routine. By going to bed the same time every night, your body will become accustomed to a regular bedtime.

6.Comfortable Bed. Pregnancy may be the time to get that new mattress you and your husband have been wanting. Although the softness should fit your preference, it should provide good, even support of your body — no waterbeds! A good mattress can make all the difference in getting quality sleep during pregnancy, so if you can, don't skimp on the mattress. If you have anything smaller than a king or a queen sized mattress, you may also want to upsize — women tend to take up a little more space when pregnant for lots of reasons! Choose comfy bed linens that will breathe well, and layer blankets for those hot flashes pregnant women tend to get.

7. Pajamas. If you sleep in pajamas, you may need to get some maternity pjs for added comfort. Sleep shirts, elasticized pajama bottoms shorts all work well. Since pregnant women often experience hot and cold flashes due to hormones and poor circulation, wear breathable cotton so you stay warm, but not overheated.

8.Support Pillows. Women no longer have to resort to creative pillow arrangements to comfortably sleep during pregnancy. While the old pillow-between-the-knees-pillow-under-the-belly-pillow-behind-the-back trick may work in a pinch, there are many maternity pillows on the market that do the job of two to three separate pillows. The body pillow is long enough to hug and support your belly, and maybe your knee. A wrap-around maternity pillow is long for hugging and supporting the belly, but curves up between your knees to help align your hips and spine for better comfort. A pregnancy wedge can support either your belly or back.

9. Room Temperature. Your husband will be jumping for joy now that you want the room to be a little cooler than usual. With all that extra heat your body is generating cooking up that baby, you may find that you're more comfortable turning down the thermostat. You can always pile on an extra blanket if you find yourself a bit chilly in the middle of the night.

10.Sleep Positions. By your second trimester, you'll find that sleeping on your belly is no longer an option, and sleeping on your back is no longer safe for your baby. Get used to sleeping on your left side, which is the safest position for sleeping during pregnancy. This allows the maximum flow of blood and oxygen to your baby. It is safe to sleep on your right side as well, and this may be necessary if you need to change positions periodically.

http://www.pregnancyetc.com/10-tips-for-better-sleep-during-pregnancy.htm