The right training to sleep during pregnancy.
Having a happy relaxed night during pregnancy is not easy and on top of this there is another night time trouble figuring out which position is the safest for sleeping.
Here’s a little assist whereas sleeping might be troublesome :
The primary and most urgent purpose behind sleep issues throughout being pregnant is the increasing size of the fetus which can make it hard to find a comfortable sleeping position.
If you’ve always been a back or stomach sleeper you might have trouble getting used to sleeping on your side because doctors recommends shifting around in bed becomes more difficult as the pregnancy progresses and your size increases sleeping on your back.
Once you are into the second trimester though you need to avoid sleeping on your back because when you lie on your back your uterus puts pressure on the vein that returns blood to your heart, if you lie in this position for long periods this could restrict the amount of blood and nutrients that reach your placenta and it could also leave you feeling dizzy and nauseas sleeping.
On your right lying, on your right hand side, is much better than sleeping on your back during the later stages of pregnancy but is still not as good as sleeping on your left this is the cause sleeping on your right hand side can put pressure on your liver which most doctors would prefer you to avoid sleeping on your left. Medical doctors and midwives advocate recommend sleeping on your left hand side this position prevents the heavy uterus putting pressure on your liver and continues to allow the baby to receive the right amount of nutrients and oxygen through the placent.
In actual fact not solely does this place not limit blood circulate it actually improves circulation which means your body won’t have to work as hard to ensure you have optimal blood flow for you and your baby.
As per our research a study in Auckland New Zealand found that sleeping on the left-hand side on the last night of pregnancy half the risk of stillbirth.
Since you don’t usually know when your last night of pregnancy will be. So its best to sleep on your left-hand side during the later stages of pregnancy, just in case keep hydrated drink, more water, fresh juices and coconut water early in the day
Also intake less in the evening, this helps reduce bathroom visits in the middle of the night and you can get more sleep. Also cut down on rings and food that contain caffeine such as coffee, tea, soda and chocolate.
Avoid them entirely in the afternoon and evening avoid heavy meals eating a big meal and spicy foods such as chili and acidic foods such as tomatoes too close to bedtime can cause heartburn and indigestion. If you suffer heartburn eat lighter meals and eat them earlier.
Practice relaxation you can use sleep inducing techniques such as :
Guided imagery deep breathing or progressive muscle relaxation to keep calm.