Mamas on Bedrest is this You? “I’m Pregnant, On Bedrest & I Can’t Sleep!”

September 6th, 2013

Today’s blog post was submitted by Ms. Lauren Rose, a freelance writer for Socialmonster. While the piece is applicable to any pregnant mama, because Mamas on Bedrest spend so much time in bed, trying to get comfortable enough to actually rest, I thought this piece had some great tips and reminders. Enjoy.

 

pregnant_women_picturesWe can’t think of another time in a woman’s life when a good night’s rest is as important as during pregnancy. Poor sleep can exacerbate the common aches and pains of pregnancy as well as the emotional roller coaster that comes with growing another human being. Each trimester comes with distinct types of sleep disturbances for the women. And when moms-to-be are on bed rest, the difficulties can be frustrating and even detrimental to health. The good news is, many issues can be alleviated with some easy adjustments.

First Trimester

The excess fluid in your body will send you hurrying to the bathroom numerous times throughout the night. You may also find it difficult to get comfortable. The first trimester also brings high levels of the hormone progesterone, which is a sleep-inducing hormone. More than 50 percent of pregnant women take a nap during their workweek, and 60 percent take naps on the weekend, according to the National Center for Biotechnology Information (NCBI). Progesterone can cause drowsiness during the day and insomnia at night.

During pregnancy, your breasts will become tender, which makes finding a comfortable sleeping position difficult. If you like to sleep on your stomach, you’ll quickly experience discomfort. One of the best things you can do is to begin sleeping on your left side. Sleeping in this position increases the flow of blood to the uterus, which delivers more nutrients to the baby. This position also helps the body eliminate both fluids and waste. As your uterus continues to enlarge, it presses on your bladder. One way to combat this is to drink the majority of fluids during the day and cut back in the late afternoon.

Second Trimester

Throughout the second trimester, a good night’s sleep is more likely and you’ll notice an increase in energy. This is the time to prepare for the little one. If you’re restricted to bed rest, recruit friends and family members to help get the nursery ready and make the birth plan. Because hormone levels are not rising as quickly and morning sickness has most likely passed, you will sleep better than you have in weeks. Try recommending sleeping habits at this point, before the third-trimester sleeping difficulties.

●       Switch to sleeping on your left side

●       Alleviate back pain with a memory foam mattress

●       Create a regular sleep schedule

●       Have a relaxing routine at bedtime

●       Exercise early in the day (Mamas on Bedrest can stretch and check out some of our modified exercises on our Youtube channel!)

Third Trimester

During the third trimester, women wake up more frequently throughout the night, which decreases their periods of deep sleep. The baby grows quickly during the third trimester, putting pressure on the bladder. It’s OK to cut back on fluid intake during the late afternoon to evening to decrease bathroom visits throughout the night. You’ll need to completely empty your bladder each time you urinate by leaning forward as you urinate.

The size of your uterus makes lying down comfortably difficult, which can be hard when spending most of your time in bed. The uterus has grown from its original 70 g with a cavity space of approximate 1 L to more than 1000 g with a cavity space of nearly 20 L, emedicine.com reports, and this creates back pain. Try to sleep with pillows between your knees and behind her back while lying on your left side. As your stomach continues to grow, you’ll need to increase your comfort by propping yourself up.

 

Sleep is such an important element in the health and well being of a pregnant woman, that a mama must do all that she can to ensure restful restorative sleep. Hopefully these tips from Ms. Rose will be helpful to some of you. Thanks again to Lauren Rose for this submission.

 

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