One of the most difficult issues for mothers is; decrease in sleep quality… Gynecology and Obstetrics Specialist Assoc. Dr. Gazi Yildirim, "sleep in pregnancy" gives important information about the three periods of pregnancy in the first 3 months, usually increasing pregnancy hormone (progesterone) is increasing the tendency to sleep. During this period, the need for sleep is too much and the mother can sleep anytime and anywhere. This is why you need to be very careful about jobs that require memory or excessive attention. The second trimester of pregnancy is called the 'Honeymoon Period'. During this period, the body is adapting to the physiological changes occurring relatively sleep problem is not seen much. The last 3 months is a period in which sleep problems increase. Many problems arise during pregnancy, such as falling asleep, productive and comfortable sleep, sleeping without waist, back and neck pain, and quality of sleep time. Especially in recent weeks due to the diaphragm compression of the uterus, which is growing, the decrease in lung capacity increases the problems even more.
Correct sleep position
During the first 12 weeks of pregnancy, the fetus is protected inside the cage formed by the pelvis. Therefore, it is possible to sleep in any position including prone. Between 12 and 28 weeks, it must be placed in other positions except prone because the fetus grows, and after 12 weeks the uterus goes out into the abdominal cavity, becoming vulnerable to external pressures. Especially after the 30s, the fetus-placenta and amniotic fluid weights of the expectant mother's spine during long-lying supine, pressure on the vessels in front of it, arteries are not affected by this pressure, but the vein wall is thin and prevents the blood from the legs to come to the heart. This situation causes prolonged supine hospitalization in pregnant women with black eyes, cold cold sweating and rapid heartbeat, low blood pressure problems. Optimal hospitalization; this is the best position for both you and your baby. This position is also called the "SOS" position. Thus, the pressure on the mother's kidneys decreases and the edema in the lower legs is prevented.
Recommendations for comfortable and quality sleep
• Increased pressure, especially in recent weeks, decreases lung, stomach and bladder capacity, so putting a high head pillow can help you sleep more easily while sleeping. The pillow also helps to improve sleep quality by preventing reflux • It is important to opt for a light meal, low-fat foods in the evening and avoiding spices • Reduce fluid intake in the evening. Excessive tea, coffee, eating urine-rich foods to eat and sleep will cause frequent urination and sleep quality deteriorates • Before going to sleep to reduce stress, rush during the day, discussions and problems should not be carried into the bed. • Breathing exercises also work.