Sleeping and Pregnant Women
One of the problems pregnant women face is sleep problems either having a hard time falling asleep or not having enough sleep. The first trimester and the third trimester are the most difficult period. For the good health of pregnant women and their fetus, here are some guidelines from our gynecologists to make them sleep better.
What are the causes of having difficulty sleeping and less sleep?
1.In the first trimester, pregnant women will feel the need to urinate more often as the uterus locates close to the bladder. Whenever the uterus expands, it will press the bladder and make it less space for urine causing pregnant women to frequently urinate. Furthermore, in the third trimester, the uterus will expand the most and make them get frequent urination resulting in harder sleep and insufficient sleep.
2.Apart from frequent urination, in the third trimester pregnant women have to face with discomforts due to bigger belly, discomforts and pains will make them falling asleep harder.
3.From the second trimester to the third trimester, when pregnant women move their body, they can get leg cramps which can interfere with a good night's sleep.
4.Anxiety can cause sleeping problems as some pregnant women might worry about childbirth and childbirth preparation.
5.Fatigue due to the bigger size of the belly, when pregnant women lay down without pillow and the belly is quite big, it results in pressure against diaphragm and reduced capacity of the lung, so pregnant women get more tired. Using more pillows can help them sleep more comfortable.
Advices for pregnant women…to get a better sleep
1.Before bedtime, do not drink a lot of water, go to the bathroom and refrain from tea, coffee, soft drinks and all kinds of alcoholic beverages.
2.Do some stretching exercise before going to bed and do not walk too much during the day, avoid lifting heavy objects or tightening muscles. When sleeping on the side, placing a pillow under your abdomen either left side or right side and put some pillows under the knees or legs to get a better sleep.
3.Eat iron-rich food such as pork liver, chicken, pork, lettuce, eggplant, tomatoes, pumpkin seeds or calcium-rich food such as rice fish, meat like pork, chicken, fish, vegetables and fruits like broccoli, kale, spinach, carrots, grains, whole grains like soy beans and red beans, etc.
4.Relax and practice meditation before going to bed.
5.Create a good sleep environment, bedroom should have good ventilation and with appropriate temperatures.
6.Participate in some pregnancy courses about Childbirth Preparation and Early Motherhood to reduce worries. Seek doctor’s advices; if you have any queries so that you can behave properly and correctly.
You may find our specialist here at Women Center, Phyathai 2 Hospital
Phyathai 2 Hospital
International Correspondence Center
Tel: +66-2617-2444 ext. 2020 or 2047 E mail: onestop@phyathai.com
@pt2_inter
Phyathai 2 Cambodia
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