Sleeping Safely and Resting Well While Pregnant in Bakersfield CA

Pregnancy is physically demanding around the clock -- even when you're sleeping. Expecting mothers often experience sleep disruptions throughout pregnancy in Bakersfield CA, and sleeping typically becomes more difficult as pregnancy progresses.

Issues that can interfere with sleep while you're pregnant include:

• Hormonal changes
• Frequent urination
• Fetal movement
• Swelling
• Joint pain
• Morning sickness
• Cramps or contractions
• Acid reflux or heartburn
• Vivid dreams
• Back strain
• General discomfort

Improving Sleep Quality While Pregnant in Bakersfield CA

Although some sleep loss is inevitable, there are things you can do to make your sleep quality better and get more sleep at night while pregnant:

• Make relaxation a part of your bedtime routine. Pregnancy can be a stressful time, and the physical demands of pregnancy can easily catch up with you. Before bed, Bakersfield Family Chiropractic explains to take time to center yourself and relax. Do a light stretching routine or practice yoga, which can help with cramping and work the tension out of your body. Use deep breathing and other relaxation techniques to reduce stress and calm your mind before bed.
• Schedule naps regularly. If you have a busy lifestyle, you may think you don't have time for naps. But with the extreme fatigue of pregnancy, naps become a necessity. This is especially true if you're not sleeping well at night. Plan ahead and identify blocks of time when you can lay down to rest, even if it's just 20 minutes at a time.
• Watch what you eat and drink. Spicy foods can lead to heartburn, and heavy meals just before bed may make morning sickness worse (even at night). Although it's important to drink lots of water, too much at night can have you waking up for bathroom runs all night long.
• Use deep breathing to get back to sleep. When you wake up in the middle of the night, it can be difficult to get back down. Practice deep breathing to settle back down. Simply counting sheep can help you calm your mind and focus on rest as well.
• Maintain a regular sleep routine. Keep a consistent sleep schedule and bedtime routine so you can train yourself to get settled and go to sleep at the same time each night. This makes it easier to fall asleep every night.

Sleeping Safely and Comfortably

Sleep rules change when you become pregnant. A mattress that was once comfortable may no longer be supportive. You need to sleep in a position that supports circulation. There's more pressure on your back, and you have to be careful about maintaining blood flow to your baby.

These tips in Bakersfield can help you sleep safely and feel more comfortable at night when you're pregnant:

• Avoid sleeping on your back; side sleeping is best. Around 20 weeks, your uterus becomes heavy enough to reduce blood flow when you lay on your back, so experts recommend avoiding this position. And as pregnancy progresses, it becomes impossible to sleep on your stomach. Sleeping on your side is the best, as it offers maximum blood flow to your fetus.
• Use a pillow for additional support. Putting a pillow between your knees can reduce pressure on your lower back. If you're suffering from heartburn, an additional pillow underneath your head can be helpful. Consider pregnancy pillows, which are specifically designed to reduce pressure and offer comfort to expecting moms.
• Sleep on a supportive mattress. In pregnancy, it's more important than ever that you're sleeping on the right mattress. Your mattress should be supportive, offering the right amount of firmness and comfort to relieve pressure points and reduce back pain.

Amy Highland is a sleep expert at SleepHelp.org. She loves taking naps during thunderstorms and cuddling up with a blanket, book, and cats.