From The Right Posture To The Mattress: How To Beat Insomnia During Pregnancy

From The Right Posture To The Mattress: How To Beat Insomnia During Pregnancy
From The Right Posture To The Mattress: How To Beat Insomnia During Pregnancy

Video: From The Right Posture To The Mattress: How To Beat Insomnia During Pregnancy

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Video: How to Sleep During the First Trimester of Pregnancy Safe Sleeping Positions 2023, January
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Pregnancy does not always go smoothly. Insomnia is often added to toxicosis, edema and leg cramps. The issue of lack of sleep is especially acute for expectant mothers in the second and third trimesters. Why insomnia occurs and how to improve the quality of sleep, "Letidor" figured out together with the gynecologist Natalia Zhirnova and the leading manager of Latrix Elina Yakofidi. From the first days of pregnancy, the hormone progesterone begins to be intensively produced. The woman develops a feeling of tiredness and drowsiness, the so-called "condition of a pregnant woman." Not surprisingly, normal sleep duration for pregnant women is 8 to 14 hours a night. But the closer to childbirth, the more time it takes for the body of a pregnant woman to recover. However, starting from the second trimester, expectant mothers often experience sleep disturbances. Why insomnia occurs during pregnancy Most often, insomnia appears in the second half of pregnancy. One of its main reasons is increased anxiety (this is quite logical, because a woman begins to worry about the upcoming birth and the baby's health). In addition to emotional stress, the child's activity, uncomfortable position, swelling, leg cramps, back pain, fatigue, and being in a stuffy room can cause insomnia. In the third trimester, the rapid growth of the uterus begins, which physically presses on the bladder (this is one of the factors that cause frequent urination). A pregnant woman goes to the toilet more often. Her sleep is interrupted. In every second case, the cause of insomnia in the second and third trimesters is an uncomfortable bed, on which it is not possible to take a comfortable position, because the stomach begins to grow and interferes with falling asleep in the usual position. Often in pregnant women, the sensitivity of the skin increases: underwear, which previously did not cause any discomfort, suddenly turns out to be too prickly, rough, slippery. In addition, the sense of smell is exacerbated - even weak smells can disrupt sleep. Lack of sleep causes fatigue, aggression, unnecessary worries. All this can negatively affect the general well-being of the mother and the health of the child, warns Natalia Zhirnova. How to Sleep Properly During Pregnancy Sleep in a cool, well-ventilated room at a comfortable temperature. Lighting plays a big role. The sleep hormone melatonin is destroyed by light, so blackout curtains won't be superfluous. Lingerie also matters: it is better if it is made from natural fabrics. The most important thing is that the sheet, duvet cover and pillowcases are pleasant to the touch for a pregnant woman. On request, a diffuser with aroma compositions can be installed in the bedroom. For example, lavender and bergamot essential oils have a relaxing effect and have a beneficial effect on sleep. But here everything is individual! Pose also plays a role. Pregnant women are advised to sleep on their left side or reclining on their back - this position reduces swelling of the extremities and reduces pressure on the kidneys, liver and heart. There is a myth that pregnant women should not sleep on their stomachs. This is not entirely true! In fact, until mid-pregnancy, a woman can do this. The fetus at this time is very small and is protected from all sides by amniotic fluid. But sleeping on your back for a long time can become problematic. In this position, shortness of breath, a feeling of dizziness, lack of air appear. Not surprisingly, the thought of changing the mattress and pillow usually comes after a few sleepless nights or when back pain occurs.How to choose the right mattress According to experts, every second patient pays attention to the quality of the mattress after complaining of pain in the lumbar region. This kind of pain of unknown origin can be cause for concern. This is one of the reasons why pregnant women may end up in the hospital for preservation. After 23 weeks, this can be a symptom of a threat of premature birth, the gynecologist emphasizes. Low back pain occurs in pregnant women quite often. The first thing to do when they appear is to consult a doctor and then relieve the stress on the spine. The extra weight can cause, for example, a pinched nerve. Therefore, I advise patients to choose the right mattress from the first weeks of pregnancy, says Zhirnova. Especially if there are problems with the musculoskeletal system, including hernia. It is necessary to create all the conditions for a full immersion in deep sleep, so that the body has time to fully recover overnight. When choosing a mattress, it is better to focus on models of medium hardness with pronounced anatomical properties. All components of the mattress, including the cover, must be made of hypoallergenic materials. Mattresses with a harder layer support the body and relieve the spine. The orthopedic moderately firm mattress with innerspring and latex filling maintains the natural position of the spine and adjusts to the curves of the body, without losing rigidity. Choosing between just a comfortable sleeping position and the positive dynamics of unloading the spine, you should give preference to the latter, - emphasizes Elina Yakofidi. For example, pregnant women will sleep comfortably on Memory Foam mattresses. Such material, under the influence of heat, takes the shape of the body and maintains it in a comfortable position. But, despite the so-called pleasant "hammock feeling", the function of unloading the spine in such a mattress is not paramount, which can eventually result in lower back pain. In addition to the mattress, a pillow for pregnant women relieves stress on the spine. It is important that this is a special model, and not the first one you like from those that lie at home. Allergies often escalate during pregnancy, so it is worth checking the quality of the fabrics and glue. If the budget allows you to purchase a premium product, then it is worth stopping at mattresses assembled using glueless stitching technology. Then allergy sufferers will not have the slightest cause for concern. In other cases, you need to look at what kind of glue the manufacturer uses. It should be a hypoallergenic, odorless thermoviscous material, which is used, for example, in diapers, - the expert explains. Another important criterion is the number of springs in the mattress. Good options start at 500 springs per square meter. meter and more. Typically, this category includes honeycomb spring mattresses. And so that pregnant women have the opportunity to sit on the bed before getting up and not deform it, it is recommended to choose models with reinforced stiffeners on the outer sides of the mattress. A sharp rise can cause dizziness and abdominal tension in pregnant women. It is important not only to sleep in the correct positions, but also to get up correctly. To avoid discomfort, you need to roll over on your side, take a sitting position, leaning on your hands, sit a little and stand up calmly, the gynecologist recommends. What else will help to cope with insomnia Many expectant mothers believe that if sleep is disturbed, it is enough to choose a mild sedative for yourself or with the help of a pharmacist in a pharmacy. Before taking any medicine, a pregnant woman should consult with her doctor. Only a doctor can prescribe medications, given the peculiarities of the course of pregnancy. An individual approach is required in calculating the dose and duration of admission, the expert warns.But light stroking of the back and legs (not a therapeutic massage, which again needs to be coordinated with a doctor, namely stroking!) Can really help to relax and fall asleep. It is especially good to combine this massage with calm music or sounds of nature. There are many reasons for insomnia during pregnancy, and its harm to the expectant mother and child is very significant. But before taking any action, you must consult with your doctor. Photo: Depositphotos Let's be friends on social networks! Subscribe to us on Facebook, VKontakte and Odnoklassniki!

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