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Best Tips for Sleeping During Pregnancy For pregnant women, good sleep during pregnancy is very important. Sleeplessness is one of the common complaints during pregnancy.
Almost 97% of pregnant women in the second and third trimesters often wake up in the middle of the night. In fact, sleeping at night is needed during pregnancy to form an immune system.
During pregnancy, it is expected to sleep for 7-9 hours every night. A good night’s sleep can help keep blood pressure normal. Pregnant women who sleep less than 5 hours have a chance of preeclampsia.
Preeclampsia is a pregnancy disorder characterized by high blood pressure. In addition, there are signs of damage to the systems of other organs, such as the liver and kidneys.
Preeclampsia generally happens after the 20th week of pregnancy. Here are the best tips for Sleeping During Pregnancy that you can do by yourself.
Tips for Sleeping Comfortably During Pregnancy
1. Look for a comfortable sleeping position. The best-recommended sleeping position during pregnancy is to tilt to the left side. This position helps optimize blood flow, oxygen, and nutrients to the placenta. Place the sleeping position of the head higher so that the gastric fluid does not flow back to the esophagus.
2. Drink warm milk. Milk contains tryptophan amino acids that increase serotonin levels in the brain to help sleep better.
3. Take a warm shower. Use water that is not too hot or warm to take a shower. Use soap that has a fragrant aroma and causes relaxation. Scents you can choose from such as lavender or jasmine. A fresh taste after bathing can help you sleep better.
4. Breathing exercises. Look for the most comfortable position for activities such as sitting, standing, or lying down. Then, take a breath slowly. Hold your breath for 1-2 seconds. Exhale through the mouth slowly. Do it over and over again until you get a sense of comfort and relaxation.
5. Don’t eat too much before bed. During pregnancy, there is often a desire to continue eating at night. Avoid eating too much. Because it will make your sleep uncomfortable which ultimately lacks hours of sleep at night.
6. Good air circulation. To reduce the hot temperature, set a good air circulation in your bedroom. Keep the fresh air flowing. You can use air conditioning to maintain air circulation and make the room comfortable to sleep in.
7. Reduce fluids before going to bed. Reducing the volume of drinking water before bed can reduce the frequency to the bathroom. It keeps you from going back and forth to the bathroom which can interfere with your bedtime.
8. Relax. Use the time to relax if available. Recognize the time when the fetus moves frequently. In addition, you can use it to sleep comfortably.
Sleeping Positions During Pregnancy
It is not easy to sleep well with an increasingly large stomach. Before pregnancy is used to sleeping on the nape, now you have to change the sleeping position to keep the fetus protected.
Lying down is not recommended after week 16. This can create pressure on the blood vessels behind the abdomen. In addition, you will have difficulty breathing if you lie on your back.
Here are tips for Sleeping Positions During Pregnancy that can help protect the fetus. In addition, it can make you sleep well.
- Look for the most comforting position you can take to sleep. To prevent shortness of breath, place a pillow under the shoulder to lift the chest.
- To reduce the burden on the abdomen, place the pillow under the abdomen or between the knees. Buy a special pregnancy pillow. To prevent discomfort in the stomach during sleep, use two or more pillows to support the head. A head position higher than the abdomen is highly recommended.