Sleep problems are the most common issues for women in pregnancy. It's really not easy sleeping with a big wife. However, you can easily overcome this difficult period with some suggestions. Gynecology and Obstetrics Specialist Op. Dr. Contact Alper directly shares his advice with you.
: What are the changes in the sleep patterns of the expectant mother during pregnancy?
Kiss. Dr. Contact Alper directly The thought and excitement of becoming a mother in the first weeks of pregnancy leads to insomnia in most women. After a while, sleep becomes an indispensable desire for the pregnant woman. There is a constant desire to sleep in the morning and evening. Especially if there are nausea and vomiting during pregnancy, the person wants to sleep continuously because these complaints are not very obvious during sleep. In addition, the pregnant person's body is tired of supporting the constantly developing baby. The placenta develops to support your baby throughout your pregnancy and the body needs more rest because it works harder than usual. Most women's spouses and families can't understand how she can sleep so much. The first 6 months come and go like this. As pregnancy progresses, sleep problems may begin to develop. You can often feel that you are craving for a deep and relaxing sleep.
: Why is it difficult to fall asleep while pregnant?
Kiss. Dr. Contact Alper directly There are many reasons for this. But the first and foremost reason is the growth of your baby. As your baby and uterus grow, you will find it difficult to find a comfortable sleeping position. If you are used to lying on your back or prone before pregnancy, it may be difficult for you to turn sideways and sleep. On the other hand, as your body mass increases, it becomes difficult to change position while you sleep. This naturally prevents you from sleeping efficiently. In addition, some normal changes in pregnancy can cause sleep problems by dividing or changing your sleep.
: Why do you want to urinate frequently during pregnancy?
Kiss. Dr. Contact Alper directly During the early stages of your pregnancy, your growing uterus puts pressure on your bladder. This naturally reduces your bladder capacity. The natural consequence of this decrease is the desire to urinate frequently. On the other hand, the volume of your blood circulating in your veins will increase by 30-50% as your pregnancy progresses. Due to this increase, the amount of blood passing through your kidneys increases. As a result, your kidneys will drain more blood and produce more urine. Both pressure on the bladder and an increase in urine production will lead to more toilet visits during the day or night. This may not bother you much during the day, but it may be difficult to fall asleep again if you have to wake up at night. This means more toilet visits, especially if your baby is more active at night.
: What other problems cause sleep problems during pregnancy?
Kiss. Dr. Contact Alper directly It is possible to collect them under 3 main headings.
Shortness of breath: When your pregnancy progresses and your uterus grows well, it starts to occupy a lot of space in your abdominal cavity. In this case, the intra-abdominal pressure increases and the diaphragm that separates the abdominal cavity and the chest cavity pressure your muscle. Because of your increased oxygen requirement, you start breathing more often and deeper. From time to time you may feel shortness of breath, you may notice your panting. Shortness of breath becomes more pronounced in the supine position and may make it difficult for you to fall asleep.
Heartburn: Hormones secreted during pregnancy can cause a relaxation and slowdown in all of your smooth muscles that work involuntarily in your body. This deceleration occurs in your digestive system. As a result, the discharge of your stomach is delayed. The stomach contents may escape back into your esophagus, especially when lying down, and cause burns. This uncomfortable situation may wake you from sleep or make it difficult for you to fall asleep.
Cramps: Your legs will have to bear more weight than usual all day long. If you also have calcium deficiency, leg cramps may occur. Cramps can also cause sleep difficulties during pregnancy.
In addition, some subconscious fears, stress and distress may cause difficulty in sleeping and nightmares. Your fears about your baby's health, the changes that life with children will bring to your life, and your worries about birth can also cause you to spend sleepless nights.
: What is the comfortable sleeping position you can recommend?
Kiss. Dr. Contact Alper directly It can help you to improve your sleeping habits by turning sideways in the early stages of your pregnancy. Especially in the recent period, pulling your knees to yourself, turning to lie sideways is a very comfortable position. This position also reduces the pressure on the large vein called inferior vena cava, which carries the contaminated blood from the lower part of your body to the heart, thereby reducing the load on your heart. This effect becomes more pronounced, especially when you lie facing the left. On the other hand, when you turn to the left, the uterus will shift to the left and the pressure on your liver decreases and you will feel more comfortable. Changing position is a natural component of normal sleep and cannot be easily controlled. Especially in the last trimester, the supine position is very uncomfortable, so you don't get into that position easily. If you unwittingly lie on your back, you will be uncomfortable.
Using specially designed pillows for pregnancy can help you sleep comfortably. Some women report that they sleep very comfortably when they put the pillow under their belly or between their legs. You can also get a comfortable position by placing a cylindrical pillow or a curling peak on your waist and lying on its side.
: What are your recommendations for productive sleep during pregnancy?
Kiss. Dr. Contact Alper directly
• Try to keep caffeinated drinks such as cola, coffee and tea out of your diet. Try not to consume such drinks especially in the afternoon and evening
• Reduce your fluid intake 2-3 hours before bedtime. But be sure to take enough fluids during the day. Similarly do not eat heavy meals before bedtime. If you have nausea and this nausea arouses you from sleep, you can eat cracker-like foods just before bedtime.
• Set your sleep hours. Don't go to bed later than you're used to
• Exercise regularly, but not near bedtime
• Use pillows everywhere. How and where it gives comfort, use the pillows there, whether between your knees, your waist, or put under your head if you want
• Do something to relax before you go to bed. Like a warm shower or a glass of milk
• If you wake up at night with leg cramps, stretch well before going to bed. Be sure to take enough calcium. Discuss with your doctor whether you can take calcium medications.
If you wake up at night or do not fall asleep do not force yourself. Get up and walk around the house or do something that doesn't distract you from sleep, listen to music, watch TV, surf the internet. Do something you like and relax. If possible, make a 30-60 minute nap to cover your sleep gap during the day.