One of the problems pregnant women face is sleep problems either hard to sleep or not enough sleep. The hardest periods are the first trimester and the third trimester. For the good health of pregnant women and their fetus, here are some guidance from OB-GYN doctors to make them sleep better.
What causes of having difficulty sleeping and less sleep?
- In the first trimester, pregnant women might need to pass urine more often as the uterus is close to the bladder. Whenever the uterus expands, it will press the bladder and make it get less capacity causing pregnant women to frequently urinate. Furthermore, in the third trimester, the uterus will expand the most and make them get frequent urination causing them hard to sleep and also sleep less.
- Beside frequent urination, pregnant women have to face with discomforts happening in the third trimester. When the belly is bigger, discomforts and pains will make them hard to sleep.
- From the second trimester to the third trimester, when pregnant women twist or move, they will get leg cramps which disturb their sleep.
- Worry and Anxiety due to some pregnant women might worry about childbirth and preparation.
- Fatigue due to the bigger size of the belly, when pregnant women lay down without pillow as the belly is quite big, it makes lungs become cramped with the diaphragm and hard to fully expand which make them more exhausted. To use more pillows to make their head higher can help them sleep more comfortable.
Advices for pregnant women…to get a better sleep
- Before bedtime, do not drink a lot of water, go to the bathroom and refrain from tea, coffee, soft drinks and all kinds of alcoholic beverages.
- To do some stretching exercise before going to bed and do not walk too much during the day, avoid lifting heavy objects or tightening muscles. When sleeping on the side, use small pillows to lay under your belly either left side or right side and place some under the knees or legs to get a better sleep.
- To eat iron-rich food such as cow blood, pork blood, pork liver, chicken, pork, lettuce, eggplant, tomatoes, pumpkin seeds or calcium-rich food such as small fish like rice fish, meat like pork, chicken, fish, colorful vegetables and fruits like broccoli, kale, spinach, carrots, grains, whole grains like soy beans and red beans, etc.
- To keep calm by making meditation to relax the mind before going to bed
- To create a good sleep environment in the bedroom, let the wind blow through with the appropriate temperatures
- To take some pregnancy courses about Childbirth Preparation and Early Motherhood to release worries. To seek for doctor’s advices, if some anxiety or any uncomfortable queries are arisen in order to behave correctly.
Dr. Tharinee Lamluk
Obstetrician-Gynecologist (OB-GYN) Specialist in Maternal and Fetal Medicine
Women Center, Phyathai 2 Hospital, 2nd Floor, Building A
Tel 02-617-2444 ext 4268-4269
Appointment
