Did you think sleeping shouldn't be a problem until your baby is born? Now you can see that you have survived, right? Our guide to trimesters will help you relax.
A huge pillow helped you sleep better
Depending on what stage of your wakefulness you are going to, your constant wake-up call has a myriad of factors that can disrupt your night's rest. According to Fitpregnancy's guidelines, we have collected some good advice that will help you sleep better.
First Trimester: You are blissfully cold"Before having most baby babies, women have no idea what to expect during pregnancy, as far as sleep is concerned," she says. dr. Kathryn A. Lee professor at the University of California, who has done numerous research on the subject. "Those who have children already are aware of how ferocious a mother can be, and so they come to sleep with more sleep." Lethargy and fatigue progesterone is due to increased production, which is the hormone responsible for maintaining pregnancy. In fact, we could also call it anesthetic hormone. The other main features are: a altered metabolismwhere the woman's body goes through. "The body uses a lot of calories to carry out pregnancy processes," explains dr. Lee. "A growing baby, a mother, consumes all her energy."
First Trimester Sleep Problems:Common toilet use: High progesterone levels and growing uterus - which exerts pressure on the bladder - also result in more frequent urinary stimulation. Testйrzetek: Tense breasts and pelvic floor stings can make it harder to fall asleep and disturb nighttime rest.Hбnyinger, smooth: The phenomenon known as morning sickness can certainly occur during the evening and during the night.
Tips:Plan it! Just as you plan your day, also plan ahead when you can put in some extra rest during the day. "If it is possible to do this, it is best to do this between 2 and 4 hours in the afternoon, or else you may have trouble sleeping in the evening," he suggests. dr. Teresa Ann Hoffman szьlйsz-nхgyуgyбsz. "Sleep for up to 30 minutes at a time, as longer sleep can make you even more tired and disturb your sleep at night." An idea: if you can't work it out in the office, you can have a good nap in your car.Not after 6! Try to take the usual 2-3 liters of liquid during the day, so you can reduce the number of nighttime wash visits. "You should also drink caffeinated beverages more stewed," advises Hoffmann.Keep some cool things on your bedside table! If you feel sick at night or at dawn, you will be well served if you have some breadcrumbs or biscuits on hand and you will not have to leave the room because of this.Train in the sun! Even though late-night sports can cause insanity, morning and delightful trainers are just to help you relax.
Second Trimester: Stomach and Tumors"Second-trimester babies sleep a lot better," says dr. Meena Khan Professor of Sleep. This is due to the fact that major metabolic changes take place during the first trimester. Whatever the case, you may not always sleep like a baby.
Second Trimester Sleep Problems:Gyomorйgйs: While inequality usually subsides, stomachs take their place. "The growing mole exerts pressure on the stomach, which pushes stomach acid over the esophagus," explains Hoffmann. And lying down can worsen your symptoms. Lбbgцrcs: Although the problem may become more intense during the third trimester, you may wake up to a lousy tire.Our Terms and Conditions: "As the date of birth draws near, so do the little ones who are worried about more and more things. the baby), which often wakes her up.
Tips:Don't eat after eating! The digestion process during pregnancy is much longer than any other, so if you stay alive for at least 4 hours after a meal, the stomach acids will remain in place to help you relax. "Lying down to dinner after dinner is not the best idea," says Hoffmann. It may help to eat more for breakfast and less for dinner if you are struggling with night stomach.Keep away from stomach-inducing food! These include foods that are overly spicy, fried in oil, or acidic, eg. tomatoes, citrus fruits, fruit juices and coffee.Forget the soda water, the water! "Foot fever is caused by calcium deficiency," says dr. Lee. The phosphoric acid found in succinic acids (and water) reduces calcium absorption, so it is better that you do not consume them. At the same time, add more calcium-rich foods (spinach, almonds, broccoli, legumes, tofu) to your diet.Crush it back! If your foot suddenly becomes very cramped, grab your toes and tickle them over your nose. Do not squirm at all!Relaxбlj! Easy to say, but very true: if you are balanced and calm, you can sleep better at night. According to experts, meditation and maternity yoga can help with relaxation, but other relaxing activities can work just as well. a pleasantly hot bath, and even tryptophan-rich foods (eg turkey, banana), can help you sleep at night. If so, enroll in a Parenting Course, talk to moms with multiple children about their experience, or ask for help from a specialist.
Third Trimester: Top of the ProblemAt the end of pregnancy, the majority of women wake up at least three times a night, and two-thirds of them are five times as many or more. However, it is very important that you sleep well during this period. Researches justify that those who spend an average of 6 ounces on sleep can count on longer fatigue and even 4.5 times more likely to have cesarean section, as for those who spend 7 or more hours relaxing during the night.
Third Trimester Sleep Problems:Hбtfбjбs: According to a Yale University study, 60% of women are struggling with sleep disturbances.Common urinary frequency (repeated): Like the first trimester, you may wake up many times overnight to pee. This is due to the fact that the litter continues to grow and the baby "drops" into the pelvic cavity, which again exerts pressure on the bladder.Horkolбs: Many babies start snoring, which can be due to a nasal congestion that results in swelling of the nose. About 6% of pregnant women develop sleep apnea (loss of breath for more than 10 seconds). This is usually the case for women with excess weight. This is definitely worth consulting a doctor as it can cause premature birth and other complications.Restless Legs Syndrome (RLS): 20% of pregnant babies suffer from Restless Legs Syndrome which is a stroke exercise mixed with strange numbness. Studies have shown that mothers with lower levels of iron and folic acid are more likely to be disturbed by this phenomenon.
Tips:Check it out! In addition to sleeping on your left side, it can also help to put a pad between your legs and your belly. Exercise yourself every day and exercise regularly.In the evening, don't be very tired! Before going to bed, do not take any liquid with you two hours. And when you pee, always lift your belly a little to completely empty your bladder.Contact a sleepwalker! It is very important that if you are dealing with chronic sleep apnea or if you are snoring a lot, you should definitely visit a sleepwalker. The ъn. With CPAP tools, you can easily fix the problem and help you get through the night.Massage and hot bath. A relaxing bath and massage before bedtime can help prevent restless legs syndrome.One more green! Dark green colors rich in iron and folic acid can alleviate the symptoms of RLS. However, you should avoid caffeine because it prevents the absorption of these substances.Related Articles:
- Tips to Sleep Better in the Third Trimester
- 7 Good advice to sleep well with your baby
- The best sleeping positions during pregnancy