- 1 Shift From One Side To The Other
- 2 Body Posture
- 3 Avoid Vigorous Turning Rolling Over
- 4 Sleep Regularly And Quiet
- 5 Regulating Room And Body Temperature
- 6 Cooling Down
- 7 Quiet And Peaceful Time
- 8 Bedroom Should Be Private And For Marital Affairs
- 9 Shutting Down The Lights
Shift From One Side To The Other
It is highly advisable for pregnant ladies to sleep on the side. The main reason is that this largely reduces the immense amount of pressure in your uterus and shifts in the breathing position, making it easier for you. However, in the (APA) American Pregnancy Association, it is highly advisable that sleeping or lying on your left side not only relieves the pressure but also assists in the flow of nutrients and blood to the unborn infant.
Lying in a slightly raised position whereby your head and chest are slightly raised, this can assist in reducing the pressure put in your diaphragm and easier breathing. When placing pillows, it’s also imperative to place them in a position to help support your tummy while lying down. Some doctors can refer you to buy a full body pillow, as stated by Dr. Mingrone.
Avoid Vigorous Turning Rolling Over
According to Dr.Sugar’s advice, in case of lack of sleep can make you turn and toss vigorously in bed, wake up and find some activities to do, for example, doing some house chores that will eventually make you a bit tired which will eventually lead you to get some sleep.
Comfortability Of Where You Sleep
Getting a comfortable place to rest is important for your body, especially when you are pregnant is highly important since you need a place where your back is aligned straight and in a position that relieves all the pressure from your body. If an old mattress sometimes cannot hold your weight, some medical professionals recommend you to get a new mattress, read these Purple Mattress reviews, alternatively try a mattress pad.
Sleep Regularly And Quiet
The normally recommended napping time for you is not more than half an hour, as some of the medical professionals like Dr. Sugar prefers. In the event of oversleeping, this makes you wake up after a period of time, making you feel dazed and muzzy. You can easily take naps spread easily during the days of the week. You can have enough rest, and this reduces exhaustion for you.
Regulating Room And Body Temperature
In most cases, during pregnancy, your normal body temperatures tend to increase. This is because your heart is pumping blood at a higher rate and increasing metabolism. However, it is advisable for you to invest in a good AC unit that you can regulate to the best temperature that suits you. You are, however, required to set the temperature between 60 degrees and 70 degrees Fahrenheit, which is suitable for good and sound sleep.
As the pregnancy continues to grow, your body heat increases due to the metabolism taking place in your body. Sometimes due to this condition, you feel hotter all the time and also find the room or house airless. Experimenting with the AC and finding a suitable temperature depends on you to set.
Quiet And Peaceful Time
Avoiding getting yourself from activities such as reading newspapers, books, using your smartphone, watching movies, attending to parties, or doing workouts at night might cause you lack of the much-needed sleep and rest that you need for the night.
Bedroom Should Be Private And For Marital Affairs
You should also avoid bringing in your work to the bedroom, for example, bringing in your laptop or phone and answering calls and emails or chatting with workmates for long hours and then making you stay up for long, hindering your body in achieving the much-needed body rest.
Shutting Down The Lights
Always make sure that you keep the room dark and quiet as possible for you since all that light can interrupt your normal sleeping pattern, and this lighting from these devices such as cellphones, I pad screens, or any other electronic devices in the room reduces the chance for you to sleep soundly and affects the production of a hormone known as melatonin affecting the sleep cycle. In circumstances that you find light coming in the room after closing them, there is an alternative that you can get darker curtains to fix the problems.