Sleep disorders are often also occurs in pregnant women. Because there are many changes that occur in pregnancy felt by pregnant women while running period of the pregnancy.
Thus, pregnant women causes sleeplessness nights need to know, and also must be overcome, because the fulfillment of bed rest for pregnant women is important in order to maintain the health of the pregnancy.
Enough sleep will ensure the health of the mother during pregnancy and provide enough energy during childbirth. Research conducted at University of California at San Francisco found the fact that women who slept less than 6 hours per night have the possibility of a caesarean 4.5 times greater.
Insomnia (difficulty falling asleep) during pregnancy can be caused due to various reasons such as for example less comfortable in a sleeping position, leg cramps, frequent urination to the bathroom and and also the discomfort of stomach getting bigger due to age of pregnancy. And can also be caused by the feeling of heartburn, aching hips.
An estimated 78 percent of women have trouble sleeping during pregnancy. Hormonal changes that occur during pregnancy is one of the causes that give rise to inconvenience that will have an effect and lead to reduced hours of sleep. Increased progesterone makes pregnant women more sleepy during the day, especially in the first trimester.
Pregnant women who are obese are also often snore and often to the bathroom at night. This situation leads to reduced hours of sleep.
Lack of sleep during pregnancy at risk of pre-eclampsia, which is a condition in which blood pressure increases during pregnancy. That is the result of research of the Center for Perinatal Studies at Swedish Medical Center, Seattle, USA.
According to the study, pregnant women who slept less than 6 hours at night in the first trimester of pregnancy had a systolic blood pressure of 4 mm / Hg blood pressure (the upper limit) was higher than pregnant women who slept more than 7 hours. As a result? The risk of preeclampsia was increased to 9 times higher.
How to Overcome Sleep Disorders in Pregnancy
According to Dr Leigh Signal, at Massey University's sleep / wake research centers that conduct research studies in New Zealand. Said the most obvious ways to do a woman in order to get a good sleep quality during the pregnancy through the 3P principles, namely; planning, prioritising, and preparing.
Here are some tips to overcome sleeplessness pregnant women were reported from Essential Baby among others, are as follows:
Do not worry about Insomnia
If you can not sleep, do not lie in bed and force your eyes closed. Get up out of bed and do some activities such as reading, knitting, writing in a journal, crochet baby clothes, or a warm bath.
A soothing activity and gradually 'boring' could make it easier to fall asleep. Avoid reading from a tablet or a mobile phone and check social media, email, or in the evening news.
Note Comfortable Sleep Position
A sense of comfort in a sleeping position will make the quality and quantity of sleep is good for one. This is also true for pregnant women. Avoid lying supine sleep position. If you can, try to sleep with on your side. In addition also use a pillow between the knees and below the belt as the support of your body.
Also use the wedge pillow in the back to make you comfortable. The point is made as comfortable as possible sleeping position according to the mother, because each has a comfortable position, and distinct from one another.
Sleeping with a Good Plan
Limit what you do at night. Go to bed earlier than usual time is hard, but it's better than you sleep exceeds the usual time.
Planning a schedule for sleeping and resting is the inside tips to obtain sufficient period of bed rest for pregnant women.
Naps Pregnancy
Napping too much can also cause difficulties to rest at night. Then set the hour nap is not excessive so as not to change the habits and patterns of nighttime sleep.
