Traditional medicine

Constant sleep during pregnancy. Sleep and pregnancy: how to get proper rest? What to do to look rested and well-slept in the morning

Every person needs proper sleep; pregnancy greatly increases the need for rest, so it is especially important for expectant mothers. But the physiological changes that occur after conception, accompanied by breast tenderness, abdominal growth, pain in the back and limbs, do not always allow for proper sleep.

In a new position, a woman often faces insomnia, and choosing a position suitable for sleeping becomes a real problem. Let's consider the features of a pregnant woman's rest in each trimester, as well as the problems associated with it and ways to solve them.

Pregnancy and sleep are inextricably linked, since without proper rest, normal intrauterine development of the baby and good health of the mother are impossible. French scientists came to the conclusion that women who suffered from insomnia during pregnancy are more likely to experience complications during childbirth (prolonged period of pushing, slow dilatation of the cervix). In addition, lack of normal sleep increases the risk of cardiovascular diseases.

Healthy, long sleep allows the expectant mother to get rid of the accumulated worries associated with expecting a child and the upcoming birth. Therefore, in order not to experience constant stress and nervousness, you need to rest whenever the desire arises.

Sleep during pregnancy is especially important, because the female body begins to expend more energy than usual. The loss of strength is also explained by a natural decrease in immunity and blood pressure in the expectant mother. This causes apathy and weakness. The best and only way to get rid of them is to give the body the right amount of rest.

How much sleep do you need during pregnancy?

To meet the new needs of the body, sleep must become longer. During normal periods, the optimal duration of night rest is 8-9 hours. But a pregnant woman needs more time to recuperate - on average from 9 to 11 hours.

In the first trimester, the expectant mother experiences severe drowsiness associated with increased production of progesterone, the onset of toxicosis and other physiological changes. In this regard, sleep during early pregnancy also includes additional time for daytime rest. If desired, it is recommended to devote at least 1.5 hours to it.

In the second trimester, the woman’s condition stabilizes and weakness subsides. The need for daytime sleep may disappear, but night rest should remain sufficiently long - 9 hours or more. It is also important to maintain a daily routine - go to bed and get up at approximately the same time. The best time to go to bed is 11 pm, and the best time to get up is 8-9 am.

What positions are best to sleep in during pregnancy?

When thinking about how to combine sleep and pregnancy, the belly, which increases day by day, makes its own adjustments. Due to the rapid growth of the child and, accordingly, the uterus, the problem is choosing a resting position that is comfortable for the woman and safe for the baby.

Many expectant mothers have a question: is sleeping on the stomach during pregnancy allowed or not? Let's try to figure out how long this is acceptable and what sleeping positions are more suitable for pregnant women.

In the early stages

The correct position guarantees sound sleep and good health. In the first trimester, the choice of positions is practically unlimited. The uterus has not yet grown much and is reliably protected by the pubic bones, so sleeping on the stomach during pregnancy is allowed during this period.

But often women have to choose a different sleeping position in the very early stages. The reason for this is enlargement and soreness of the mammary glands. In such a situation, you can sleep on your back or side, the main thing is that the position is comfortable.

In the later stages

Starting from the second trimester, the choice of acceptable positions is reduced. In order not to cause discomfort to the baby and to maintain the pregnancy, sleeping on the stomach will have to be abolished. During this period, it is better to rest lying on your side, as if curled up around the baby.

Since the baby's weight and the size of the uterus are still small, sleeping on the back during pregnancy at this stage is allowed. But after the 27th week, this pose should also be abandoned. If the pregnancy is multiple, the fetus is large, or oligohydramnios is diagnosed, then this will have to be done earlier.

In the third trimester, the most suitable sleeping position is lying on your left side. If the baby is inside the uterus in a transverse presentation, then it is better to lie down on the side on which his head is located. This encourages the child to take the correct position.

To make your sleep more comfortable, lie on your left side, bend your right leg at the knee and place a pillow under it. You can use a regular pillow of a suitable size or one specifically designed for pregnant women.

In this position, blood circulation in the placenta improves, creating optimal conditions for the functioning of the mother’s cardiovascular system. In addition, excess stress on the spine, kidneys and other internal organs is removed.

It is difficult to sleep on one side all night, so if discomfort occurs, doctors recommend changing your position by lying on the opposite side. It is advisable to do this 3-5 times a night.

Sleeping on your back during pregnancy in the third trimester is not advisable. At this time, this creates excessive stress on the spine, intestines, and, most importantly, leads to compression of the vena cava.

As a result, the expectant mother’s well-being deteriorates, and the following symptoms may appear:

difficulty breathing;
tachycardia;
drop in blood pressure;
dizziness, sometimes fainting.

In this case, the child experiences intrauterine oxygen starvation, which negatively affects its development. Often, if a woman turns over on her back in her sleep, the baby begins to push hard, giving signals that he is uncomfortable. But as soon as the expectant mother turns on her side, the situation returns to normal.

Sleeping on your stomach in the later stages is also strictly prohibited. Although the baby is protected by amniotic fluid, there is still a risk of injury.

What to do if you have a sleep disorder?

Drowsiness is a natural state for a pregnant woman, but there are exceptions to any rule. Some women experience insomnia during pregnancy. There are many reasons for this - difficulty choosing a comfortable position for rest, back pain, spasms and cramps in the legs, concern for the unborn baby or fear of the upcoming birth.

Poor sleep during pregnancy is not normal. Lack of proper rest depletes the body of the expectant mother, leading to loss of strength, headaches and exacerbation of chronic diseases. You can cope with sleep disorders by following a few simple rules.

First of all, you need to pay attention to the state of your body and your daily routine. It will be easier to fall asleep if:

Go to bed at the same time every day. It is advisable to do this no later than 23:00. Getting up should also not be too late; 9-10 hours are enough for a pregnant woman to fully rest.
When practicing daytime sleep, do not make it too long. If you rest for more than 2 hours during the day, your routine will be disrupted and falling asleep at night will be problematic.
Do not drink a lot of liquid at night, otherwise the urge to urinate, already more frequent due to the pressure of the uterus on the bladder, will not allow you to rest properly.
Provide yourself with reasonable physical activity throughout the day. If there are no contraindications, you need to walk in the fresh air for at least 2 hours every day, attend yoga or water aerobics for pregnant women. It is better if physical activity occurs in the first half of the day.
Don't overeat at night. If the dinner is too heavy, everything eaten will cause an unpleasant heaviness in the stomach and make breathing difficult, which is not conducive to healthy and sound sleep.
Ventilate the room before going to bed. The air in the bedroom should be fresh, but not too cold and dry.
Wear comfortable underwear made from natural fabrics. Sleepwear should not be tight or hot. If the house is cool, it is better to cover yourself with a warm blanket, but be lightly dressed.
Take a warm shower before bed. This will relax your muscles and speed up your sleep.
Use aromatherapy. Essential oils (ylang-ylang, sandalwood, lavender, neroli) help calm you down, relieve nervous tension and set you up for sleep. They can be applied to fabric, placed in a special pendant, or evaporated using an aroma lamp. But you need to remember that oils can cause allergies.
Re-equip the place to sleep by purchasing bedding that is pleasant to the body, a comfortable pillow for pregnant women, and, if necessary, an orthopedic mattress.

If the tips listed above do not help you get rid of insomnia, you should consult your doctor. In case of persistent sleep disturbances, pregnant women may be recommended herbal teas or light sedatives made from natural ingredients - valerian, motherwort, etc. Any sleeping pills for expectant mothers are contraindicated, since they negatively affect the development of the baby and cause disruptions in the functioning of the woman’s liver and kidneys.

Electrosleep during pregnancy

Electrosleep during pregnancy is one of the few approved medical methods for combating insomnia. This procedure is carried out in a physiotherapy room and consists of applying low-frequency pulse currents to the brain using a special device.

This effect restores cerebral circulation, normalizes nervous activity, and makes it easier to fall asleep. In addition, electrosleep improves metabolism and gastrointestinal function, reduces blood pressure, relieves spasms and reduces pain. The procedure is indicated for pregnant women not only for nervousness and sleep disturbances, but also for severe toxicosis in the second trimester.

The treatment has contraindications (epilepsy, dermatitis of the facial skin, eye diseases, oncological processes) and is carried out only as prescribed by a doctor.

Adequate rest while expecting a child is possible. A stable daily routine and the creation of conditions favorable for falling asleep will allow you to forget about poor sleep during pregnancy forever. But, if, despite this, you continue to experience difficulties and discomfort, do not hesitate. Timely seeking medical help will help you get rid of insomnia and begin to enjoy your situation only.

Useful video about sleep during pregnancy

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Pregnancy is a time of amazing changes in the body. Tastes, preferences, reactions to everyday situations and general health change. Often women suffer from sleep disorders during this period. The disturbances that occur can begin in the first trimester and continue until childbirth.

More than half of women expecting a child suffer from lack of sleep.

Such violations are expressed as follows:

Prolonged and problematic falling asleep.
Frequent intermittent awakenings at night.
Daytime sleepiness.
Worry and anxiety.
Early awakening.

The occurrence of scary dreams in women during pregnancy is of particular concern. This adversely affects the development of the fetus and the general well-being of the mother.

Bad dreams during pregnancy

Anxiety and restlessness are feelings that interfere with normal sleep. And as the birth approaches, there are more and more reasons for worry.

Therefore, most often during pregnancy you have bad dreams. The expectant mother is worried about whether her baby will be born healthy and whether she will be able to cope with her new role. Constant and excessive thinking can become uncontrollable even at night, resulting in nightmares and horrors.

Some people, after waking up, try to figure out why they dreamed about this or that event.

Important to know! Although dream books contain alarming interpretations, medicine explains the changes taking place as a reflection of problems of an emotional nature. Experts believe that in such cases there are no serious concerns, because such dreams are not prophetic, it is better to try to forget them.

Reasons

Scientific research has revealed that dreams are a way of expressing a person's suppressed emotions. A pregnant woman suffers not only from her worries and negative feelings.

The reason may be changes in hormonal levels, as a result of which psycho-emotional changes occur, which will affect the quality of rest.

Many factors can disrupt pregnant women's nighttime rest.

Among them are the main prerequisites:

Existing diseases.
Increased sweating.
Overeating.
Lack of oxygen in the bedroom.
Uncomfortable bed.

Other factors may also influence the nature of dreams. They are divided into physiological and psychological.

Physiological

These reasons include those that arise as a result of conception.

Already when falling asleep, a pregnant woman may be bothered by:

Pain in the lower back and back.
Uncomfortable posture during night rest.
Stretching of the abdominal skin causing itching.
Dyspnea.
Nausea.
Heartburn.
Cramps.
Frequent night urination.
Excessive fetal activity.

Similar difficulties appear with the growth and development of the fetus. The uterus enlarges, which puts pressure on neighboring organs. Atypical symptoms occur.

Physiological changes affect the length of night's rest. And when any pathologies appear, a woman becomes more susceptible to terrible dreams. This is due to concerns about possible consequences for the child's development.

Psychological

These factors depend on the emotional state of the body. On a psychological level, rest is influenced by:

Frequent stress.
Emotional overstimulation during the day.
Constant fatigue.
Nightmares.
Increased suspiciousness.

Attention! Those who find themselves in this situation for the first time suffer especially. The ongoing restructuring of the body is unusual and sometimes even unpleasant for a pregnant woman. Changes in your own body or the thought of impending childbirth can be scary. Persons who are not quite ready to cope with their future maternal role are especially susceptible to anxiety.

Most cases of nightmares are due to a combination of two factors. Much depends on the characteristics of the organism. Sometimes dreams indicate existing problems with physical or psychological health.

Features of disorders during different periods of pregnancy

Over time, the nature of pregnant women's dreams changes. Thus, in the first and second trimesters, psychological factors play a major role, and in the third, physiological ones. This sequence is observed due to the growth of the fetus and preparation for its birth.

In the first trimester

When a woman finds out that she is pregnant, mixed feelings appear: from delight to complete confusion. Hormonal changes occur, the level of progesterone in the blood increases. This causes lethargy, drowsiness, and a tendency to get tired quickly. Toxicosis begins, which intensifies the terribly unpleasant sensations.

Further experiences result in bad dreams during pregnancy, even in the first trimester. Physiological changes complement excessive worry and worry. During this period, you need to get more sleep and rest in order to restore your resources, and the accompanying symptoms reduce the quality of proper rest.

In the second trimester

This period is characterized by adaptation to new circumstances. Toxicosis decreases or disappears completely. Therefore, poor sleep during pregnancy occurs less frequently in the second trimester than in the first and third. And if it occurs periodically, it is often due to physical changes in the female body. The mother begins to feel the baby's movements, which causes some discomfort.

In the third trimester

At this stage, the problem of nightmares returns with full force. Frequent sleepless nights are common. The reasons for poor sleep during pregnancy in the third trimester can be represented by the following list:

The uterus is enlarged.
The belly is growing, making it difficult to find a comfortable position.
My back is numb.
The mucous membranes swell.
Urination becomes more frequent.
Baby kicks at night.
The tone of the pharyngeal muscles decreases, which causes snoring.

The fetus reaches a certain size, which increases the load on the mother's organ systems. On the eve of childbirth, anxiety and fears intensify, the woman becomes afraid. As a result, you dream of events with torture and torment, operations and hospitals.

Ways to get rid of nightmares

Having difficulty falling asleep, pregnant women resort to using sleeping pills. But you should be careful, since among this group of drugs there are no safe ones. They penetrate the placenta and adversely affect the development of the fetus. In the early stages, taking medications is strictly prohibited. Starting from the 10-week period, the use of such drugs is permissible with the permission of a doctor and in the presence of serious indications.

According to reviews from doctors, the use of sleeping pills in such situations does not always solve the problem, and often even worsens it. As a result, addiction develops, and with abrupt withdrawal, the reverse process occurs: terrible night scenes and frequent awakenings appear. You can avoid serious consequences using non-drug methods of combating bad dreams. To do this, you need to follow a daily routine.

Some pregnant women do not understand why proper rest is needed, and how lack of sleep affects their lifestyle and the condition of the unborn child. In fact, this is very important, and the problem should be given due attention. The following preventive measures help not only get rid of unpleasant nightmares, but also improve health:

The psyche of future mothers is flexible. Therefore, during the period of bearing a child, more positive emotions and calmness are needed.

Advice! Don't overload your mind with horror films or heavy music. Because of this, the body receives an excessive dose of adrenaline, which can prevent normal sleep.

The importance of proper rest for mother and fetus

When a person sleeps soundly, the performance of his entire body is restored. At this time, vital processes occur: hormones are produced, energy reserves accumulated during the day. Blood pressure, pulse, temperature, and the nature of nervous activity in a sleeping person changes. The phases of dreams alternate in repeating cycles: slow and fast. Thanks to this, all necessary biological processes return to normal.

The lack of complete restoration of energy resources causes many complications.

Important to know! There is a possibility of late toxicosis, changes in blood pressure, and increased uterine tone. Regular lack of sleep due to nightmares will have a negative impact on the health of the baby and his mother. The risk of premature birth increases.

You need to understand that if you dreamed about something bad, it does not pose a serious danger, but is just the result of a subconscious reaction to the changes taking place.

Conclusion

The period of bearing a child is almost always accompanied by bright, realistic and unpleasant images at night. This in itself is not considered a pathology. If there is no negative impact on the psychological state of the pregnant woman, there is no reason for concern. Otherwise, in order to avoid internal discomfort, qualified help from a psychologist is required.

The body of a pregnant woman is constantly changing and at a certain time there comes a time when it is impossible to follow previous habits, for example, both in addiction to certain dishes and in a favorite position while sleeping.

What are the causes of sleep problems in pregnant women?

As the fetus grows, the pregnant woman's belly increases, and it becomes more and more difficult for the woman to find a comfortable position that could provide good restful sleep. This is perhaps the most acute and pressing problem of sleep disturbance in pregnant women.

The next common cause of sleep disturbances may be frequent urge to urinate. This occurs due to the fact that the expectant mother's kidneys begin to work more intensely over time, filtering a larger volume of blood that passes through her body. This increased work of the kidneys entails an increase in the amount of urine produced.

Also, during the growth of the unborn baby, there is an active increase in the size of the uterus, which increases pressure on the bladder, the volume of which consequently decreases, and the woman begins to go to the toilet more often.

Sometimes, especially in the first half of pregnancy, a woman cannot get enough sleep due to breathing problems. The fact is that an increase in the total number of hormones in the body makes her breathe more often, and there is a feeling of lack of air to breathe.

In order to increase blood circulation in the uterus and at the same time supply a sufficient amount of blood to all other organs, the pregnant woman’s heart begins to work faster. In these cases, the cause of sleep disturbance becomes increased heart rate and heart activity.

To prepare for future childbirth, a pregnant woman's body begins to produce the hormone relaxin. However, one of the consequences of its development is the possible weakening of the ligaments, leading to the appearance of cramps in the calf muscles and lower back pain.

In a pregnant woman the digestive system slows down somewhat, so food often stays in the stomach and intestines longer than usual. Such work of the digestive tract may be accompanied by heartburn and constipation , which, in turn, cause sleep disturbances. This can happen especially often in the last trimester of pregnancy, when increased uterus begins to put intense pressure on the stomach and colon.

Very often, the causes of sleep disturbances in pregnant women are psychological in nature. After all, almost every woman expecting childbirth is in a pre-stressful state. In principle, her feelings and sensations at this time are absolutely normal, but more vivid impressions, and sometimes nightmares that come during sleep, can cause sleep disruption.

In the second half of pregnancy, many women begin to complain of disturbing, interrupted sleep. This is often explained by the fact that it is impossible to comfortably position the body on the bed. A pregnant woman cannot find a comfortable sleeping position because her rather voluminous and large belly gets in the way.

The first recommendation in this case may be a call to put up with the inconvenience and try to find a new, perhaps somewhat unusual, but optimal sleeping position. Having chosen it for yourself and getting used to it after a while, you will find the long-awaited complete rest during a night's sleep.

If a woman has previously always slept lying on her stomach, then during pregnancy she will have to break this habit. Sleeping in this position is unacceptable, since the pressure on the fetus will be too strong, and this can have the most unpleasant consequences for both the mother and the unborn child.

Sleeping on your back may seem the most comfortable, but this sleeping position is not suitable for pregnant women, as it can cause back pain, difficulty breathing during sleep and blood circulation, leading to changes in blood pressure .

While sleeping in this position, a pregnant woman improves blood flow to the place where the fetus is located, and kidney function is activated, which helps reduce the likelihood of swelling of the arms and legs. The pressure on the liver, located on the right side, is reduced, and the pelvic area and back do not hurt after sleep. Doctors say that this position is optimal for proper heart function.

Need extra pillows

And yet, if a pregnant woman has not previously slept on her left side, it will be very difficult for her to get used to this sleeping position at first. At first, she may even experience quite strong discomfort due to her large tummy preventing her from sleeping.

The best method for faster adaptation is to use additional pillows. Therefore, prepare in advance and always keep several soft and comfortable pillows of different sizes near you while sleeping. Using them while falling asleep, you can always choose the most comfortable position for yourself.

Sleep problems during pregnancy / shutterstock.com

In order to get rid of restless sleep, there are several simple but very effective tips:

Pay attention to the organization proper and timely nutrition . Never overeat. Completely eliminate caffeinated drinks from your diet. Limit, or better yet, completely avoid drinking carbonated sugary drinks. The best drink before bed during pregnancy is a glass of warm milk.
Avoid intense mental activity before bed. Don't watch TV shows or read books before bed. If you have such an opportunity, then it is best to listen to quiet, calm and pleasant music in the evening. This will help you relax and get ready for the night's rest.
Very good for the body warm bath (not hot!), taken 20-30 minutes before bedtime.
Follow a daily routine. Go to bed and wake up at the same time.
Don't eat before bed. There should be a break of at least three hours between the last meal and the night's rest. During this time, most of what you eat will already have time to be digested, and your sleep will be more restful.
Walking in the fresh air before going to bed, ventilating the bedroom and sleeping with an open window or vent in the warm season are very useful.

Remember that your good mood and peace of mind are the key to a full and restful sleep. And good, restful sleep during pregnancy is very important both for the mother herself and for her unborn child.

Pregnancy enters your dreams in two main ways. The first is dreams about yourself during pregnancy, the second is that your real pregnancy is an IMPACT EVENT and sets its specific content.

Anyone can become pregnant in a dream: this possibility is not limited by either gender or age barriers.

Generally speaking, pregnancy serves as a symbol of creativity, puberty, or wealth. However, there are many situations that require additional interpretation.

If you are a young woman dreaming of pregnancy, but at the same time having no real intention of becoming pregnant, such a dream may indicate that you are in the stage of primary transition to a new stage of introspection.

One of the ARCHETYPES according to JUNG is the archetype of a parent with a prevailing instinct for preserving the family.

Seeing yourself involved in an activity in this position means observing your exit from the CHILD stage and transition to the adult level.

If you are sexually active, but have no intention of getting pregnant, such a dream can be a harmonious accompaniment to your monthly cycle.

In connection with such a dream, ALARMS like “what if” may arise, which require comprehension and resolution.

A man who sees himself pregnant in a dream is often in a situation where his masculinity or participation in the reproduction of the population is in question.

Such doubts often come to mind for men who see themselves as less active in this regard than they would like to be.

The dream acts as compensation, highlighting the creative side of their PERSONALITY.

Pregnant men not only give birth to children, but also something that somehow justifies their mission in this world.

The fact of pregnancy in real life can lead to various events in dreams.

These events can range in nature from the most brutal to the ridiculous.

This is not surprising, since in real life pregnancy is a source of a whole range of sensations - from excitement to euphoria.

Other types of dreams that occur during pregnancy may relate to adultery, DEATH of a partner, chronic health problems, loss of pregnancy due to accident or miscarriage, birth defects in the child, twins, triplets, etc., as well as increased fertility, where conception and gestation occur more often and regardless of protection.

Dreams about infidelity or the death of a partner often arise as a response to feelings of insecurity due to changes in appearance or the frequency and nature of sexual relations during pregnancy.

Dreams about chronic health problems and defects in a child belong to the category of negative WILL-EXECUTION and are also a result of the anxiety experienced by women in this position.

Dreams of multiple births and repeated pregnancies are the most difficult.

Sometimes, at a certain stage, pregnancy overwhelms a woman. This is a consequence of concerns about the ability to properly cope with the role of MOTHER.

Multiple pregnancies may be a visual representation of these fears.

Interpretation of dreams from Loff's Dream Book

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Sleep disturbances are quite common accompaniments of pregnancy. Sleep problems can occur at different times and have a variety of manifestations: from a state of constant drowsiness to difficulty falling asleep.

Sleeping in the first trimester

The main causes of sleep disturbances in the first 12 weeks of pregnancy:

Changes in hormonal levels (in particular, an increase in progesterone levels), which leads to a state of increased fatigue and constant drowsiness;
General decrease in immunity;
Psychological discomfort (observed more often during the first pregnancy);
Enlargement and tenderness of the mammary glands. Pain in the mammary glands prevents the choice of a comfortable sleeping position, especially in women who are accustomed to sleeping on their stomachs;
Frequent urge to urinate. Despite the visible absence of a belly, the uterus is already beginning to grow and puts pressure on the bladder, which leads to a significant increase in urination, especially at night.

Sleeping in the second trimester

The second trimester is quite favorable and easy for a woman in many ways, including in terms of sleep. However, some features may be present and somewhat disrupt then:

Difficulty choosing a comfortable position. In the second trimester, the woman begins to notice an increase in the abdomen, from this time sleeping on the stomach is strictly prohibited;
Nasal congestion and swelling of the nasopharynx, leading to difficulty breathing and severe snoring (associated with changes in hormonal levels);
Cramps of the calf muscles (after 20 weeks, the body’s need for calcium and magnesium increases significantly). A lack of these microelements leads to severe cramps.

Sleeping in the third trimester

Information In the third trimester, almost every woman has problems with sleep and, above all, they manifest themselves as difficulty falling asleep, early awakening, and shallow light sleep.

Main causes of sleep disturbance after 30 weeks:

Large belly size, making it difficult to take a comfortable sleeping position. A woman in advanced pregnancy is recommended to sleep on her left side with;
due to the child’s pressure on the bladder;
Increased activity of the child at night;
Digestive system disorders (constipation, bloating);
Difficulty breathing caused by pressure from the growing uterus on the diaphragm;
Active work of the cardiovascular system, causing rapid heartbeat;
, muscles, caused by the production of the hormone relaxin.

Insomnia during pregnancy

Insomnia is a common problem during pregnancy and occurs mainly in the first and third trimesters of pregnancy.

Important A pregnant woman urgently needs a full night's rest (at least 10 hours) every day, the lack of which can lead to a significant deterioration in overall well-being.

Choosing the right sleeping position. As the abdomen grows and the fetus begins to move, a woman is prohibited from sleeping on her stomach. Sleeping on your back is also not recommended from the end of the second trimester, because... can lead to a deterioration in the woman’s health and causes discomfort to the child. The optimal position is on the left side with. It is also possible to improve the quality of sleep by using a special pillow for pregnant women;
Limiting fluid intake before bed (at least 2 hours before bedtime), which will help reduce the frequency of nighttime urination;
Limiting food intake before bed (especially fatty, spicy, smoked) to prevent disruption of the digestive system;
Avoiding drinks containing caffeine (cola,