Thursday, March 13, 2008
Pregnancy and Sleep: How to Get What You Need - Part 6
You probably have heard that how well you sleep at night is based upon what you do during the day. What you eat, drink, and do while awake all influence what your body will do when it is asleep. You probably already know to avoid caffeine during the day. This is due to the affects it could have on your baby, but it can also have adverse reactions on your sleep. There is a two-fold reason for this. Caffeine is a stimulant, so it will keep you awake, but it also acts as a diuretic. This means that you will be getting up more often to go to the bathroom in the middle of the night. You should avoid all caffeine if possible, and limit the amount you drink right before bed.
You should also limit what you eat before bed. It would be a good idea to avoid large heavy meals two to three hours before you go to sleep since you could suffer a bad bought of acid reflux or nausea if you lie down too soon after eating a large dinner.
Exercise is something else that should be limited right before bed. Being active during the day will help your sleep, but you need to do it at least three to four hours before bed. If not, it can actually keep you awake. Sleep is an important component for health, and getting the best sleep possible can be done even when you are pregnant.Labels: health, pregnancy, sleep
Pregnancy and Sleep: How to Get What You Need - Part 5
Sleep is vital anytime of your life, but especially when you are pregnant. Your changing body, though, can make getting the sleep you need difficult. Many women find that morning sickness actually can occur at any time of the day or night. They have been awakened in the middle of the night with a desperate need to vomit. If you are so plagued there are some things you might be able to try in order to soothe your stomach and get relief.
Many women find that some saltines or soda crackers next to the bed on which to nibble when nausea hits does the trick. Some moms-to-be have even found that bananas, ice water, or club soda can help. This is just a matter of whatever works for you. Another drug-free method of nausea relief could be to find an acupressure band such as those sold for sea sickness. These apply pressure on the inside of the wrist, just below the hand. Many find that pressing here alleviates nausea.
Next time, another sleep ailment and what to do about it. Labels: health, pregnancy, sleep
Wednesday, March 12, 2008
Pregnancy and Sleep: How to Get What You Need - Part 4
It plagues women during the day, and when it does, it can be bad enough, but at night, it seems unbearable. It feels like a fiery sword in your chest, stabbing you right behind your breastbone. There have been many women who have called their doctors in a panic, believing that they were in the midst of a heart attack. This is always the safest course of action if you are uncertain, but the good news for most of these ladies is that they just had severe heart burn or acid reflux. Acid reflux can be especially problematic at night when you lie down. That is when acid in the stomach can rise up into the esophagus and burn it. Besides taking calcium antacids, like TUMS, there are other more natural things you can do to prevent it. Try to elevate the head of your bed by about four or five inches. You can either sleep on top of a second pillow or purchase a bed wedge made specifically for this purpose. Also, avoid heavy meals close to bedtime and try not to have anything for two to three hours before bed. Try to drink some cool water if you can feel the acid begin to rise, or chew on some gum. Saliva is a natural antacid that works better than over the counter medications. If you still have heartburn that wakes you in the middle of the night, talk to your doctor to see if she recommends any other treatments. Labels: health, pregnancy, sleep
Pregnancy and Sleep: How to Get What You Need - Part 3
There are many things that can keep you awake at night when you are expecting besides stress and discomfort. Many women when they are pregnant develop restless leg syndrome (RLS). This is a disorder that affects up to one fifth of all pregnant women during the last trimester of their term. It is described by many sufferers as a “creepy, crawly” feeling in their legs that makes them want to move their legs. This most often occurs when the woman is in bed or just relaxing. Doctors are unsure of the exact cause of pregnancy onset RLS, but they do note that it wears off within a month of giving birth for most women. Some believe that iron deficiency is the cause of this, since additional iron supplements seem to help to relieve the symptoms for many. Other women find that putting hot and or cold packs on their legs at night helps. See which of these drug-free solutions helps you, since it is not advised that pregnant women take unnecessary drugs during their term, even for RLS. If you have tried everything, though, talk to your physician about other treatment options you might have in order to finally get some sleep. Labels: health, pregnancy, sleep
Pregnancy and Sleep: How to Get What You Need - Part 2
Americans just don't sleep. Most get less than they need, and as a result, they drag through their days relying on coffee, sodas, and sugar to stay awake. Unfortunately, these are just temporary fixes. They do not help to fix the root problem. Doctors recommend getting at least eight hours of sleep per night, but if you are pregnant, just the thought of getting sleep in any amount might seem elusive. Daily stresses can play a record all night through your mind, and late in your term, when your body has grown and changed its shape, the positions in which you used to sleep might not be comfortable or safe any longer. Just by following some guidelines, these issues can be dealt with and you can get the sleep you need.
The best sleeping position is not on your stomach or your back. These can actually be harmful ways to lie for your baby since they both put too much pressure on your stomach. Rather, the best way to sleep for both your baby and your back is on your side with a pillow to support your stomach and a small pillow between your knees. The pillow between your knees helps your legs and hips to maintain their natural positions they are in when you are standing. Without a pillow between your knees, your legs and hips can compress together overnight, leading to pain in the morning. If you do not want to have to have two pillows, another option would be to sleep with your arms and legs wrapped around a body pillow. These are especially comfortable, and they can be used even after the baby has come and you return to your previous sleeping style.Labels: health, pregnancy, sleep
Wednesday, March 5, 2008
Pregnancy and Sleep: How to Get What You Need - Part 1
Pregnancy can be a busy time for you. It seems like everything is happening at once and you cannot seem to get caught up. Between work, making plans for the baby, and your fluctuating hormones, you might feel like you can never get a break. Once you do get a chance to get off your feet during the day, you might feel almost like falling asleep immediately. Daytime sleepiness is a sure sign that you are not getting enough rest at night. Don't worry, most women don't – pregnant or not. In fact, studies have shown that the majority of Americans get less than the needed eight hours of sleep per night. Getting enough sleep at night can be especially problematic when you're expecting. Finding a comfortable position can seem like an impossible task, and daily stresses can keep your mind going on all eight cylinders. This keeps your from relaxing enough for your sleep to be beneficial. Over this blog series, we will look at ways to help you to get the sleep which you need in order to feel your best during the day. Labels: health, pregnancy, sleep
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