PREGNANCY AND SLEEPING WELL

PREGNANCY AND SLEEPING WELL

As your body adjust to its sudden hormonal and physical changes, you will find that sleeping well is not as easy as it once was.
With heartburn, leg cramps frequent urination,crazy dreams, and increase size, a good night sleep for many women can become a distant memory. getting comfortable is your bigger challenge
Here are three tips that will have you snoozing in no time.

Pillows, pillows, and more pillows.

Did i mention pillows? Use pillows everywhere to help you get comfortable. place them under your belly, between your legs, and behind you back. you might also want to invest in a full-length body pillow or a special maternity pillow. Maternity pillows are shaped for your growing belly and can be adjusted as your pregnancy progresses. as your body grows, you will soon find that pillows will become your best friends.

Try sleeping on your left side. 

This is said to be the best position for pregnant women to sleep in. Sleeping on your left side helps blood and nutrients flow to the fetus and uterus and help keep weight off of your kidneys so they can eliminate waste and fluids more efficiently.

Avoid sleeping on your back:

Sleeping on your back can cause backache because of the increase pressure from your body weight.

It may also be more difficult to breath lying on your back.

Shifting onto your back in the middle of the night may cause enough discomfort to wake you up.If this becomes a problem, you might want to position a few pillows behind you to keep you from rolling over in your sleep.

Elevate your upper body:

As you near the end of your pregnancy, you may find that sleeping with the mattress flat from head to toe is just not going to happen. To improve your your breathing, you'll want to elevate your upper body. Use pillow to prop up your torso, or try raising part of your mattress. here is an easy trick: place a rolled sleeping bag under the top of the mattress for a quick and easy lift to the head of your bed. 

Positioning

Keep experimenting with new sleeping positions until you find what works for you. With the help of an understanding partner and a lot of pillows, you are sure to find a comfortable sleep position that is just right.

If sleep becomes elusive it may be time for a few life style change.

Cut down or eliminate caffeine. tea, coffee, soda, and chocolate in general are all stimulants; it is best to avoid them whenever possible, but especially in the late afternoon and evening.

Create a sleep atmosphere in your bedroom. Use curtains that block out the light,keep the temperature lower than the rest of the house, and most importantly,leave your worries on the other side of the bedroom door.

Take the time to unwind. Do not exercise for at least two hours before bedtime. this include housework! Take time to read a chapter or two in a good book, listen to relaxing music, or just talk with your partner.

Avoid the pizza and pickles.  spicy or acidic food can cause heartburn and indigestion.

Make an appointment with bedtime.Going to sleep and rising at the same time every day will help to train your body in good sleep habits.

Don't lie there. If you are having trouble getting comfortable or falling asleep, get up, take a warm bubble bath,read, write in your baby journal, or have a glass of warm milk.