How to sleep during pregnancy
You must have come across people advising or guiding pregnant women about how to sleep and how not to. However, the mother-to-be has always struggled to find out reason for why she cannot sleep the way she usually does. Imagine all your life you have been sleeping clock-wise and suddenly doctor advises you to sleep either on sides or straight!
One World News understands how traumatic it can be for new mothers to make a sudden change in everything they have been doing, in fact even sleeping. So, we thought to get you advice straight from the expert, Dr. Rinku Sen Gupta, Gynecologist at Shri Ram Bhartiya, to acknowledge you about how to keep yourself at ease during this beautiful time of your life, pregnancy.
“There is always hype about how to sleep during pregnancy. People are giving undue attention to it whereas it is not much required, especially in first few months of the pregnancy. In initial six months the sleeping pattern is not so important because it is better if you take a position in which you are comfortable. You can use a pillow, sleep on sides or sleep on the back if that is more comforting for you.
However, as you proceed to your last term of pregnancy, you have to take care about how you sleep because your uterus would start making pressure on your spine. There will be a compression of uterus on spine which in turn can lead to reduced blood flow to the baby. Therefore, when you are in advance stage of pregnancy and the fetus is significant in size at that time, this compression effect is much important. If there is a real compression then the mother will feel dizzy and uncomfortable so automatically she will lie on her sides. So sleeping is not an issue to be concerned about but it is advisable if you sleep on sides in your later stage of pregnancy.” says Dr. Gupta.
While talking to A.Kameshwari from One World News, she further explained that the other common thing every mother is concerned about is the cramps they feel when they are lying down and taking rest. “This phenomenon of having cramps is quite normal. It happens because the muscle goes into spasm. When you are walking around, the circulation of blood is better but if you are not doing so then the circulation decreases leading to muscle spasm. Sometimes the pain can be much more, so it is important to follow some form of exercise to avoid excess pain. One can do some leg exercises before they go to sleep because that would make the circulation better” expressed Dr. Gupta.
Some mothers would complaint that they are sleepy in the day time but cannot sleep at night. Talking on this point, Dr. Gupta expressed, “First of all, inculcating the habit of sleeping late at night and waking up late is really bad for health, not only for pregnant ladies but also for others. Yes, the sleeping pattern does get affected when you are pregnant because the urination would increase plus you will start feeling hungry at odd hours of the day or the baby’s moment in your womb can disturb you and so on, but as such there are no hard and fast rules that you cannot sleep at night. Try and sleep little early so that there is less tendencies of disturbed sleep.”
Further Dr. Gupta advices few things for all mom-to-be:
• Put the pillow under between your thighs if you are sleeping on sides.
• If you have cramp on a particular part of your body you can sleep the pillow under thigh.
• If your feet are swollen then place the pillow below your feet.
• If your back is weak then keep the pillow
• But be as comfortable as possible
• Pillows should not be very soft and should be consistent because it can cause neck ache. Muscular stretch are quite normal because your ligaments become soft, tissues stretch more etc. so exercising would help little with it and try to sleep in the afternoon for an hour.
• In first three months, we usually do not recommend workout because a lot of women may suffer from sickness, nausea etc. but after three months are over you can work out for 30-40 minutes of walk along with some exercises which we teach you while you are pregnant. We teach these exercises to women who are around 18-19 weeks pregnant provided your doctor has recommended you.