The amount of sleep one needs changes throughout their life span. Most healthy people will never need the sleep a pregnant woman does. Most women find it impossible to sleep the allotted 7-8 hours without some interruptions, and many suggest trying for 10-12 hours a night will help. A pregnant woman should sleep when she is tired. Naps, early bed time and some sleeping in will help the baby grow and fend off postpartum depression. The following are doctor suggestions and advice from other pregnant women. Above all, listen to your body, because every woman and every pregnancy is different.
Sleep Hygiene
Even non-pregnant women should have proper sleep hygiene. Keeping your body on a schedule each day will help you and the baby stay healthy. Minimizing trips to the bathroom during the night will also reinforce this schedule. Empty your bladder right before bed. Drink a small, warm, non-caffeinated beverage before bed, like milk, as this will help release tryptophan, a natural sedative, into your system. Keep hydrated throughout the day but do not overload on water right before bed.
Sleep Positions
Pregnant women are notorious for being uncomfortable. Sleep positions are no different. Invest in a body pillow or two. They will help cradle your body instead of stressing your muscles. Most doctors suggest laying on your side, preferably the left side to allow optimal blood flow. Keep your spine level by keeping a pillow between the knees. This will open up your hips while sleeping and keep your legs from pulling on your spine. Sleeping on your stomach or back are not only uncomfortable positions but those positions can harm the baby. Not sleeping on your stomach is self explanatory, because putting any extra weight on the growing baby is not a good idea. Sleeping on your back once the uterus has grown extensively can compress a major blood vessel that supplies the blood flow to the uterus.
Naps, Exercise and Emotion
Getting a 10-12 hour block of sleep is almost impossible for pregnant women, especially if she has other children. Thus, naps are essential during pregnancy. Having a regular nap time will help you log those hours you really need. Likewise, exercise also helps regulate sleep. An in-shape woman will have less leg cramps during sleep because the muscles will be stretched properly. Also, exercise energizes the body during the day and requires more sleep at night to maintain. Exercise will also improve emotional balance during and after pregnancy. Women who sleep and exercise more during pregnancy are less prone to postpartum depression. Postpartum depression is staved off because of the extra endorphins generated from the exercise and sleep coupled with a healthier body that recovers quickly.
All-in-all, more sleep coupled with exercise and a regulate schedule make for a healthy, happy mommy-to-be. Every pregnancy runs smoother when the mommy-to-be is happy.
Women’s Center – Dayton serves the following Miami Valley communities: Trotwood, Englewood, Huber Heights, Vandalia, and Dayton Ohio. Contact us at 937.228.2222 to learn more about our services or schedule an appointment online at http://www.womenscenterohio.com/make-an-appointment/dayton
