Ultimate Guide to Sleep during Pregnancy

UNtimate Guide TO SLEEP DURING pregnancy WHY IS SLEEP SO IMPORTANT DURING PREGNANCY 78% women experience more disturbed sleep during pregnancy Women who have sleeping problems are 20% more likely to undergo caesarean or experience longer labour duration Good + plentiful sleep is PROVEN to reduce the risk of birth complications. CAUSES OF BAD SLEEP 1ST TRIMESTER month 01-03 welcome back! Extreme Breast & Frequent urination Morning sickness Emotional turbulence general body tenderness fatigue throughout the day. This may lead to over-sleeping during daytime and resulting in restlessness at night. might disturb sleep at night despite its name, might occur any time. anxiety and over-excitement. from high production of Progesterone Hormone 2ND TRIMESTER month 04-06 Nasal congestion Vivid dreams & nightmares might haunt the nights in this trimester. 30-50% of pregnant women experience consistent heartburn, also known as usually troubles women Gastroesophageal Reflux Disease during pregnancy & their sleep. (GERD), and usually gets worse by night. 3RD TRIMESTER month 07-09 welcome again More trips to the bathroom Strain on hips, shoulder and back Pains around the pelvis area is common, caused by hormones that loosen the ligament Up to 15% of women develop Restless Legs Syndrome (RLS) due to the kidneys filtering extra blood created internally. during their third trimester of due to the growing belly. The baby will also create around the area for delivery preparation. pregnancy more pressure to the bladder. OTHER CAUSES THUMP! THUMA! shortness of breath increased heart rate: 80% of women 30% of pregnant women snore because of increased swelling in their nasal passages, partially obstructing the airways. experience some form of back pain during pregnancy due to more pressure on the diaphragm squeezing your lungs. Your heart rate increases during pregnancy to pump more blood. FACT: By the end of pregnancy, 97% of women wake during the night. SLEEPING TIPS! avoid caffeine & sugar (that includes coffee and chocolates, sorry!) get enough fluids, but taper off during the night Have a light snack before bed. Cheese, wholegrain muffin, and warm milk (or decaf tea) is recommended. Treat yourself to a warm bath before bed. Kindly ask for a massage from your partner. Set the bedroom to If you are in the mood, make love to your partner. This is proven to aid better sleep (for both of you) Do some temperature cooler than what you have normally, to combat your high body temperature. relaxation exercises such as deep breathing and mild stretches to help your body cool down and relax. DO's DONT's · Have a regular sleeping routine · Exercises that are safe for pregnancy · Channel your emotions into art, such as journaling, painting, drawing or music. • Long naps during the day. • Heavy meals, which can lead to heartburn. • Spicy food. FACT: 83% of women who exercise regularly are reported to have a very good overall sleep quality compared to non-exercisers. OIOI DO NOT TAKE ANY SLEEP AIDS! I0 This includes over-the-counter medicines and herbal products. They are not recommended for pregnant women. Don't take any medicines for any reason without talking to your health care provider. PREGNANCY PILLOWS -The best solution- TYPES OF PREGNANCY PILLOWS: 1. WEDGE 2. C-SHAPE 3. U-SHAPE BENEFITS OF USING PREGNANCY I PILLOWS • Cradling your body in all the right places and you'll feel like "sleeping on a cloud" · Easing pregnancy symptoms and health issues. • Promoting the optimal sleeping position during pregnancy, whilst supporting your back and growing belly. Resources: • http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000559.htm • http://sleepfoundation.org/sleep-topics/women-and-sleep • http://sleepfoundation.org/sites/default.files.RPT336%20Summary%20of%20Findings%2002%2020%202013.pdf- • http://www.whattoexpect.com/pregnancy/pregnancy-health/sleeping-like-a-baby.aspx http://www.spine-health.com/conditions/pregnancy-and-back-pain/types-back-pain-pregnancy http://www.sciencedaily.com/releases/2013/07/130717164725.htm, • http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.html • http://psychcentral.com/blog.archives/2012/09/16/5-ways-to-cope-with-stress-when-youre-pregnant/ • http://www.ncbi.nlm.nih.gov/pubmed/21823845 this infographic is sponsored by Pregnancy Pillows..rg