It is not uncommon to grapple with sleep
restlessness during pregnancy. There could be many reasons for these sleep
distur- bances. Along with heightened anticipation for your newborn baby,physical
and hormonal changes may occur, which could be contribut- ing to your sleeplessness.
As you progress into your pregnancy, comfortable sleep positions may become
more difficult. You may also find that you will need to empty your bladder
more frequently.
However, be encouraged. Help has arrived! Read these useful tips for improved
sleep during pregnancy and for the important rest your body needs at this
time in your life.
1. Mood Preparation- Set the proper mood through the use of soft lighting,
a warm non-caffeinated beverage, warm bath or good book. Experiment to
see what helps you relax.
2. Massage- A massage by your partner or friend is a good way to unwind
and prepare for sleep. If you have older children, maybe they can get into
the fun of a massage.
3. Surround Yourself In Water- Dr. Michael Foley, M.D.- Medical Director
Phoenix Perinatal Associates, refers to this as sub- total immersion therapy.
Here's what Dr. Foley has to say; "Being immersed into water up to
your neck and just sitting there or performing exercise provides many physiologic
advantages to a pregnant mom. The water acts to push fluid underneath the
skin back into the intravascular space thereby reducing swelling and edema.
This is a perfect way to help reduce the swollen feet and legs that often
accompany late pregnancy! The aches and pains of the musculoskeletal system
in late pregnancy often contribute to poor sleeping."
4. Nap During The Day- Gain some additional rest and relaxation by taking
a nap. - 5. Reduce Anxiety- Stress can be one of the biggest issues for
obtaining a good night's sleep. If you have issues in your life that are
causing you to worry, seek out a friend or a professional for help. Less
stress will certainly bring more comfortable sleep nights.
6. Use Comfort Aids- Gentle Air has a port- able patented maternity air
bed that is made just for expectant moms who are losing sleep or cannot
get enough rest. This unique portable air bed allows a pregnant women to
sleep either on her stomach or her side. It has an adjustable middle pillow
section if you are a stomach sleeper. If you are having hip or lower back
pains, you can sleep in a semi-seated posi- tion with or without an extra
pillow between your legs or under your knee. There are also special pregnancy
body pillows and maternity belts on the market that you can try to help
support your body for extra comfort.
7. Seek Help-Visit your doctor for assistance if continued sleep problems
occur. It is especially important during this time to get as much sleep
or rest as possible.
8. Exercise- Always get your physician's approval first, but exercise
will certainly help with improved circulation. This also helps to reduce
night leg cramps, thus improving sleep. Exercise done earlier in the day
is best so that you are not kept awake at night. Check out your local yoga
studios. Many now offer pre-natal yoga classes.
About the author:
Marian Thompson-Owner of Be Here Soon- http://www.beheresoon.com/index1.html
and a mother. No re-reprint permission granted without permission.Inquires
should be directed to marian@beheresoon.com. Special Thanks to Dr. Michael
Foley for Interview.
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