It's a necessity — especially when you're pregnant. In fact, women who are pregnant need a few more hours of sleep each night or should supplement nighttime sleep with naps during the day, according to the National Institutes of Health.
Excessive daytime sleepiness (EDS) is a common occurrence in pregnant women, particularly during the third trimester, but researchers warn that it might not always be physiologically normal.
Most doctors recommend eight to 10 hours per night. But why does sleep matter so much in pregnancy? Science has shown that sleep is essential for all sorts of vital bodily functions, restoring energy and also allowing the brain to process new information it has taken in while awake.
Remain upright after eating a meal, as laying down after you eat can trigger heartburn. Avoid fried food. Avoid caffeinated or carbonated beverages.
Consuming food after 7 pm and having a poor diet during pregnancy can be harmful since it can lead to weight gain, researchers found.
When it comes to safety, we also know that eating regularly lowers the risk of premature labor. Research shows that not eating for 13 or more hours per day through pregnancy raises stress hormones and can cause preterm delivery.”
Pregnancy is a very special and joyous time in a woman's life, but it is also a time of serious sleep disturbances. Most epidemiologic studies suggest there is an increased need for sleep during pregnancy.
For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. Walking is a great exercise for beginners.
During REM sleep, their eyes move back and forth just like an adult's eyes. Some scientists even believe that fetuses dream while they're sleeping.
Pregnant women carrying girls have a greater chance of experiencing nausea and fatigue, according to the results of a study from the USA's Ohio State University Wexner Medical Center. In fact, a mother's immune system is thought to behave in different ways depending on the sex of their baby.
Poor Sleep Affects Developing Fetus
Insufficient total sleep or fragmentation of deep sleep may reduce the amount of growth hormone released, which can lead to developmental or growth problems in the unborn fetus.
Unborn babies in the womb spend most of their time resting, just like babies do. Your baby does really sleep 90 to 95 percent of the day during most of the pregnancy. Due to their developing brains, some of these hours are spent in deep sleep, some in REM sleep, and some in undetermined conditions.
There are some studies that have found a small link between stillbirth and sleep position, but overall, there is no compelling evidence that occasionally or accidentally sleeping on your baby during pregnancy will hurt your fetus.
Sleep is very important for pregnant women. According to recommendations from experts, a reasonable sleep time for pregnant women is about 7-9 hours in the evening. Therefore, staying up late at night will adversely affect the health and development of the fetus.
During pregnancy you should drink 8 to 12 cups (64 to 96 ounces) of water every day. Water has many benefits. It aids digestion and helps form the amniotic fluid around the fetus. Water also helps nutrients circulate in the body and helps waste leave the body.
First Trimester Walking Workout (Up to 13 Weeks)
The first trimester lasts until week 13 of pregnancy, but you can complete a first-trimester workout at any time during your pregnancy. Approach this program gradually and focus primarily on sticking with it. Increases in intensity and duration will come over time.
Any activity that has a lot of jerky, bouncing movements that may cause you to fall, like horseback riding, downhill skiing, off-road cycling, gymnastics or skating. Any sport in which you can get hit in the belly, like ice hockey, boxing, soccer or basketball.
In addition, sleeping on your back can actually cause you to have a backache! Lying on your stomach during pregnancy is not likely to be very comfortable. More importantly, lying on your stomach should be avoided because it can put added pressure on the fetus and reduce blood flow.
Fortunately, this is normal. It's a signal from your body to slow down and give it time to adjust to the incredible changes happening inside. Hormone changes play a big role in making you feel tired, especially the hormone progesterone. This hormone rises sharply in the first trimester.
Fluctuating hormones can trigger insomniac tendencies in expectant mothers. The increase in the progesterone levels and drop in the blood sugar and blood pressure levels can lead to fatigue and make them want to sleep more. During pregnancy, the extra pressure on the stomach can lead to GERD.
During the first trimester of the pregnancy, progesterone level is spiking, and the placenta is also developing to nourish the life inside you. Feeling nauseous is one concern that many women experience during the first few weeks of pregnancy that makes them more lethargic and sleepy.
What you eat and drink is the main source of nourishment for your baby. Folic acid, iron, calcium, vitamin D, DHA, and iodine play key roles in your baby's development during pregnancy. Eat a well-balanced diet and make sure your prenatal vitamin has iron, folic acid, and calcium in it.
Women who do not eat enough during pregnancy may have a higher risk of preterm labor, which can be dangerous for the baby. Preterm labor is defined as labor that occurs before 37 weeks of gestation and can increase the likelihood of respiratory distress syndrome, infections, and other health problems.