Getting – and staying – comfortable in bed may be one of your greatest challenges during pregnancy, particularly if you’re used to sleep on your stomach or your back. Both positions can cause problems during pregnancy. During your first trimester, tender breasts may prevent you from sleeping on your stomach, and as your belly grows, lying face down will become increasingly uncomfortable.
As you gain weight, sleeping on your back puts the full weight of your womb (uterus) on your back, intestines, and the inferior vena cava (the vein that transports blood from your lower body to your heart). Lying on your back for long periods can make you more prone to back aches.
Avoid heavy meals and spicy foods just before bedtime
Spicy foods such as chilly or acidic foods such as tomatoes (in any form) can cause heartburn and acidity So can eating a big meal too close to bedtime. Instead, eat lighter meals earlier, and then give yourself two or three hours to digest your supper before lying down.
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Drink less in the late afternoon or evening
It’s important to drink plenty of fluids when you’re pregnant, but drinking more in the morning and less in the late afternoon and evening will help you cut down on trips to the toilet during the night.
Sleep on your left side
It’s a good idea to teach yourself to sleep on your left side during the first months of pregnancy. This position helps the flow of blood and nutrients to the fetus and womb (uterus) and helps the kidneys get rid of waste and fluids. Getting used to this position now will help you to sleep better as your tummy grows.
Don’t get stressed out if you can’t sleep
If you do wake up at night, don’t worry. Interrupted sleep during pregnancy is perfectly natural. Although sleeping through the night may seem impossible right now, eventually you’ll establish a sleep routine that works for you.
Early in your pregnancy, you’ll start feeling very sleepy during the day. High levels of progesterone bring on this sudden craving for naps. Progesterone is a hormone that helps regulate a woman’s reproductive cycle. It also makes you drowsy.
Strangely enough, progesterone can disrupt your sleep at night, leading to even more fatigue during the day. All you can do is rest as much as possible and grab a quick catnap whenever you can.
You’re not alone
If you feel caught in a cycle of wakefulness at night and exhaustion during the day, you’re not alone. More than half of pregnant women take at least one nap during the workweek, and 60 percent take at least one weekend nap.
Will lack of sleep harm my baby?
No. Sleeplessness is very common during pregnancy, and it won’t harm your baby. Listen to your body when it tells you to slow down or rest, though. Accept that the first three months of your pregnancy are going to be tiring, and rest or nap whenever you get the chance. You’re likely to have more energy once you’re into your second trimester.
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Tips to Sleep Comfortably in the First Trimester:
Sleeping on one side during the first trimester can be quite daunting, but can be sorted if proper measures are taken.Follow these simple steps to make sleeping on the side comfortable:
- Don’t stick to sleeping on the bed always. Try getting some sleep on the couch or on an armchair; experiment and see what works for you.
- Use pillows and cushions to your benefit. Place them in the appropriate position sideways to find comfort with sleeping.
- Try deep breathing, yoga and meditation exercises to get your body into a calm and relaxed state. It helps you sleep better.
- Avoid consuming spicy foods before bedtime as they can lead to heartburn.
- Go to the bathroom before you get into bed. This way you won’t have to wake up again and again in the middle of the night.
- Adequate sleep is as necessary as a healthy diet during pregnancy. Get used to the SOS position at the starting itself to gear up for the rest of your pregnancy.
Best Sleeping Positions During Pregnancy First Trimester
1.SOS ( Sleeping on Side):
SOS is the mantra to follow when it comes to following a sleeping position during the first trimester- sleeping on side. If you have been sleeping on your back or your front your entire life, now is the time to adapt some changes.
2.Sleep on the Left Side:
Sleeping on the side (particularly the left side) is ideal as the vena cava, which is concerned with maintaining the supply of blood is located on your right side.
Placing a pillow under your belly and behind your back can provide a good support when it comes to sleeping position during first trimester of pregnancy.
If someone dreams strange at night try some useful tips:
- wash your foot with water before going to bed.
- read some good books just before sleeping.
- chant some holy words of Bible – Quran – “Hanuman Calisha” – “Gayatri Mantra”.
- still dreams annoy you just switch to meditation for 5 to 10 minutes.
ref: http://www.babycentre.co.uk/a547392/sleep-in-the-first-trimester, http://www.momjunction.com/articles/important-sleeping-positions-pregnancy-first-trimester_0022645/