{"id":25803,"date":"2019-11-13T08:43:30","date_gmt":"2019-11-13T08:43:30","guid":{"rendered":"https:\/\/marialma.com\/sleeping-tips-how-to-sleep-better-during-pregnancy\/"},"modified":"2020-04-24T10:48:02","modified_gmt":"2020-04-24T09:48:02","slug":"sleeping-tips-how-to-sleep-better-during-pregnancy","status":"publish","type":"post","link":"https:\/\/marialma.com\/blog\/sleeping-tips-how-to-sleep-better-during-pregnancy\/","title":{"rendered":"Sleeping Tips: How to Sleep Better During Pregnancy"},"content":{"rendered":"<div class=\"heading-text el-text\">\n<h2 class=\"h3\"><strong>It can seem almost impossible to get a good night&#8217;s sleep when you&#8217;re pregnant. But, don\u2019t worry. We\u2019ve got your back! Follow our tips and sleep like your baby.<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<hr \/>\n<h6>Written by Marialma Team<\/h6>\n<hr \/>\n<p>&nbsp;<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>It is easily understandable that a pregnant woman feels tired all the time. Physiological anemia, tachypnea with frequent and shallow respiratory cycles, ballooning belly, back pain, bathroom breaks during the night, frequent insomnia, are some of the symptoms that make a pregnant woman feel more exhausted and wide awake at night, mainly in the\u00a0<em>3rd trimester of pregnancy<\/em>.<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>So, in today\u2019s article, I am going to tell you the most common\u00a0<em>sleeping problems<\/em>\u00a0during pregnancy and show you\u00a0<em>that sleeping well during pregnancy\u00a0<\/em>is not an impossible task.<\/p>\n<\/div>\n<div class=\"empty-space empty-half\"><\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<hr \/>\n<p><strong>SEE ALSO:\u00a0<a href=\"https:\/\/marialma.com\/answered-why-meditation-can-change-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">Answered: Why Meditation Can Change Your Life<\/a><\/strong><\/p>\n<hr \/>\n<\/div>\n<div class=\"empty-space empty-half\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-38187\" src=\"https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma2-1000x666.jpg\" alt=\"skin-treatments-for-pregnant-marialma2\" width=\"1000\" height=\"666\" \/><\/div>\n<div class=\"heading-text el-text\">\n<h3 class=\"h3\"><strong>Sleep Disorders During Pregnancy<\/strong><\/h3>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>Expecting mothers seem to be among some of the most afflicted when it comes to sleep loss. Approximately 40% of people sleep\u00a0<em>less than 6 hours<\/em>\u00a0a night, compared to the 7-9 hours considered the ideal amount of sleep for the general public.<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>Worse,\u00a0<em>78% of women<\/em>\u00a0reported a more disturbed sleep while pregnant than at any other time. So, let\u2019s take a look at some of the most frequent\u00a0<strong>sleep disorders during pregnancy<\/strong>:<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Insomnia\u00a0<\/strong>during pregnancy is one of the most common sleep disorders leading to difficulty falling asleep or staying asleep. Pregnant women often report symptoms of insomnia due to stress and anxiety about labor, delivery, motherhood, and balancing parenting with work or school.<\/li>\n<\/ul>\n<\/div>\n<div class=\"empty-space empty-half\"><\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><a href=\"https:\/\/www.alaskasleep.com\/blog\/obstructive-sleep-apnea-osa-causes-symptoms\">Obstructive sleep apnea\u00a0(OSA)<\/a>\u00a0is characterized by interrupted breathing during sleep as a result of an obstruction of the upper airways. As a consequence, there are partial awakenings from sleep that reduce the overall quality of sleep and contribute to\u00a0<a href=\"https:\/\/www.alaskasleep.com\/blog\/sleep-disorders-causing-you-to-feel-tired-everyday\">excessive daytime sleepiness<\/a>. This pathology is worsened during pregnancy since women who are already overweight will have added weight gain and an excess build-up of fatty tissues in the throat.<\/li>\n<\/ul>\n<\/div>\n<div class=\"empty-space empty-half\"><\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Nocturnal gastroesophageal reflux<\/strong>\u00a0<strong>and heartburn\u00a0<\/strong>are a frequent complaint among pregnant women. Due to hormonal changes, the digestive system slows down, the esophageal muscles loosen up and a growing uterus will put pressure on the stomach. These symptoms can be worsened during sleep as the sufferer lays down, allowing the acids to move up more easily into the esophagus.<\/li>\n<\/ul>\n<\/div>\n<div class=\"empty-space empty-half\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-38186\" src=\"https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma3-1000x683.jpg\" alt=\"skin-treatments-for-pregnant-marialma3\" width=\"1000\" height=\"683\" srcset=\"https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma3-1000x683.jpg 1000w, https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma3-1171x800.jpg 1171w, https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma3-768x525.jpg 768w, https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/skin-treatments-for-pregnant-marialma3.jpg 1370w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div>\n<div class=\"heading-text el-text\">\n<h3 class=\"h3\"><strong>Tips for Getting a Perfect Night\u2019s Sleep<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>To improve the quality and quantity of sleep during pregnancy, I would like to share with you several useful tips:<\/p>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Maintain a regular sleep\/wake cycle even on weekends.<\/strong>Adopt a relaxing activity such as reading, writing, take a warm bath, or any other relaxing activity before going to bed.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Take short naps during the day,<\/strong>\u00a0no more than 20-30 minutes long, and don\u2019t nap too close to bedtime.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>L<\/strong><strong>ay on your left side<\/strong>\u00a0with hips and knees bent and place pillows between your knees, under your abdomen, and behind your back.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Sleep on your left side\u00a0<\/strong>during the 3rd trimester of sleep to increase the flow of blood and nutrients to the fetus, uterus, and kidneys. This is the best sleeping position for pregnant women.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Use sheets\u00a0<\/strong>that will absorb the excess of heat and sweat, namely those produced by\u00a0<a href=\"https:\/\/marialma.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Marialma<\/a>, enriched with\u00a0<a href=\"https:\/\/marialma.com\/performance-fabrics-a-step-forward-for-better-health\/\" target=\"_blank\" rel=\"noopener noreferrer\">nanotechnology products<\/a>. Use pillows to increase your comfort.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Exercise regularly,<\/strong>\u00a0at least 30 minutes a day. Exercise will increase circulation, improve mood, release endorphins and help you fall asleep easier at night. Yoga and Pilates are recommended.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Learn to relax<\/strong>\u00a0with relaxation and breathing techniques (link para artigo de medita\u00e7\u00e3o), which can also help when the contractions begin.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Cutback on fluids at bedtime\u00a0<\/strong>to reduce late-night trips to the bathroom.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Avoid spicy, acidic food and heavy meals before bedtime<\/strong>. If you\u2019re feeling hungry close to bedtime, try eating a light snack.<\/li>\n<\/ul>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<ul>\n<li><strong>Avoid\u00a0<\/strong><a href=\"https:\/\/www.psychologytoday.com\/us\/conditions\/caffeine\">caffeine<\/a>\u00a0<strong>and\u00a0<\/strong><a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/alcohol\">alcohol<\/a><strong>.<\/strong><\/li>\n<\/ul>\n<\/div>\n<div class=\"empty-space empty-half\"><\/div>\n<div class=\"heading-text el-text\">\n<h4 class=\"h4\">It\u2019s not rocket science, right? Give it a try and share with us what worked the best for you!<\/h4>\n<\/div>\n<div class=\"clear\">\n<hr \/>\n<\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<h5>Written by:<\/h5>\n<h5><a href=\"https:\/\/www.linkedin.com\/in\/alexandra-matias-47325770\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alexandra Matias<\/a>, MD PhD<\/h5>\n<h5><em>Senior Consultant of Obstetrics and Gynaecology<\/em><\/h5>\n<h5><em>Especialised in Fetal Medicine, Invasive Techniques and Anti-ageing<\/em><\/h5>\n<h5><em>Associated Professor, Porto Medical Faculty, Porto, Portugal<\/em><\/h5>\n<\/div>\n<div class=\"empty-space empty-half\"><\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<hr \/>\n<p><strong>YOU MIGHT ALSO LIKE:\u00a0<a href=\"https:\/\/marialma.com\/itchy-skin-at-night-preserve-pour-skin-by-changing-your-bed-sheets\/\" target=\"_blank\" rel=\"noopener noreferrer\">Itchy Skin at Night: Preserve Your Skin by Changing Your Bed Sheets<\/a><\/strong><\/p>\n<hr \/>\n<\/div>\n<div class=\"empty-space empty-half\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-38185\" src=\"https:\/\/marialma.com\/blog\/wp-content\/uploads\/2019\/09\/marialma-bed-sheets--1000x685.jpg\" alt=\"marialma-bed-sheets\" width=\"1000\" height=\"685\" \/><\/div>\n<div class=\"uncode_text_column margin-top-xs\">\n<p>We hope you have enjoyed our article on how to sleep better during pregnancy. Feel free to pin all the images to your favorite\u00a0<a href=\"https:\/\/www.pinterest.pt\/marialmahome\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pinterest<\/a>\u00a0board and\u00a0<a href=\"https:\/\/marialma.com\/blog\/sleeping-tips-how-to-sleep-better-during-pregnancy\/#preregister-modal\" target=\"_blank\" rel=\"noopener noreferrer\">subscribe to our newsletter<\/a>, so you can be the first to know about our latest articles. And don\u2019t forget: sleep well, live well<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It can seem almost impossible to get a good night\u2019s sleep when you\u2019re pregnant. But, we\u2019ve got your back! Follow our tips and sleep better during pregnancy.<\/p>\n","protected":false},"author":1,"featured_media":38188,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[52,53,54,72,86,105,57,106,60,30,107],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleeping Tips: How to Sleep Better During Pregnancy - Marialma&#039;s Blog<\/title>\n<meta name=\"description\" content=\"It can seem almost impossible to get a good night\u2019s sleep when you\u2019re pregnant. But, we\u2019ve got your back! Follow our tips and sleep better during pregnancy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/marialma.com\/blog\/sleeping-tips-how-to-sleep-better-during-pregnancy\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleeping Tips: How to Sleep Better During Pregnancy - Marialma&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"It can seem almost impossible to get a good night\u2019s sleep when you\u2019re pregnant. But, we\u2019ve got your back! 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