OH! Magazine - Australian Version September 2017 | Page 18

(Women’s Health)
PREGNANCY SLEEP & YOU
Sealy provide these tips to help expectant mums get better quality sleep.
or most women the expectation of
a new baby is a time of giddy
anticipation and happiness!
F
Unfortunately, this joy is sometimes
marred by lack of sleep. Women can feel
tired throughout pregnancy, but it is
usually felt most strongly in the first and
last trimester of pregnancy.
Sleep issues in the beginning are
normal, and can occur due to your
rapidly changing body and an influx of
pregnancy hormones. The gestation
process is using a lot of your fuel and
there are metabolic changes happening
to help sustain a growing life. This,
coupled with nausea and fatigue, and
you’ll have one tired mum-to-be!
Here are some tips to help you sleep
soundly throughout your pregnancy.
It’s bed time
Try to keep a regular bed time, and
factor in an extra hour between the
sheets to keep your baby-growing body
running at its best. Short power naps of
around 30 minutes between 2pm and
4pm are also recommended. These will
help reenergise you, but won’t interfere
with your regular night time schedule.
Night nausea Snoring and breathing pauses
If you suffer from nausea, keep some dry
crackers by your bed to quell that
midnight monster. This will keep you in
bed, making it easier to fall back asleep. You may find that you start to snore
during pregnancy or have occasional
breathing pauses which end in a snort or
gasp. This is totally normal, and you
shouldn’t worry unless it occurs very
often, is extremely loud or interrupts
sleep. In these cases it’s always best to
speak to your doctor or midwife as not
enough or interrupted sleep can lead to
other health issues.
Find your sleeping position
As your pregnancy progresses, it’s harder
to find a comfortable sleeping position.
Pillows are key! To help accommodate
your growing tummy experiment with
them to find the position that is right for
you. Obstetricians and midwives usually
suggest that women try to sleep on their
side during the later months of
pregnancy. This may lessen discomfort
and also help with the healthy growth of
the baby.
Heartburn
Heartburn is another very common issue
during pregnancy. Your growing uterus
presses on your stomach. This can force
stomach acid up into your oesophagus.
Pillows to the rescue again! Use them to
prop you up, keeping your chest upright
in bed.
Night time restlessness
During the last trimester, sleep may be
particularly hard to wrangle with
frequent trips to the toilet at night, leg
movements or discomfort from the
pregnant belly as well as all the other
issues mentioned above. To reduce the
number of toilet trips during the night,
be sure to go to the toilet just before
going to bed and avoid drinking too
much in the evening.
Remember, all of these issues are
normal, and happen in varying degrees
to all pregnant women. If you are
particularly worried about a certain
issue, then be sure to consult your
doctor or midwife.
For more helpful sleep tips visit
www.sealy.com.au
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OH! MAGAZINE ( SEPT 2017 )