How much rest does a pregnant woman need

How Many Hours Should A Pregnant Woman Sleep?

Sleep is essential for everyone’s health and well-being, no matter what stage of life they’re in. But how many hours should a pregnant woman sleep? The answer might surprise you!

In this article, the sleep experts at Newton Baby explain why it’s important to get plenty of uninterrupted sleep while you’re pregnant. Then we’ll break down sleep patterns by trimester so you know what to expect as your belly and your baby grow over the next nine months.

We’ll also give you tips to help relieve some of the most common sleep problems you’ll face over the course of your pregnancy.

How Many Hours Should A Pregnant Woman Sleep?

Sleep is a necessity — especially when you’re pregnant!

In answer to the question, “How many hours should a pregnant woman sleep?” most doctors recommend eight to 10 hours per night.

But any mom who’s gone through a pregnancy will tell you that isn’t always possible. There are countless problems that could interfere with your sleep, and you may not be able to reach the nine or 10 hours you want.

That being said, do your best to spend at least eight hours in bed with the goal to get as much sleep as you can. If you find yourself only getting seven hours of sleep each night, don’t get discouraged — that only leads to more sleepless nights!

Try some of the tips we discuss later on this article to find your own unique answer to the question, “How many hours should a pregnant woman sleep?”

Do what feels right for your body and your baby, and everything will be fine.

Sleep By Trimester

First Trimester

During the first trimester, your body undergoes a lot of changes, both mentally and physically.

Even if you’re less active during the day, your body is still dealing with some pretty significant stress. If you don’t compensate for this strain, you’ll become exhausted very quickly.

First-time mothers should plan their sleep the way they plan the rest of their day.

Schedule a nap if you feel you need it. And always go to bed at night at the same time — even if you don’t fall asleep right away — so your body gets used to the new timetable.

Second Trimester

During the second trimester of your pregnancy, your sleep may actually improve from what it was in the first trimester.

Your body is now used to the changes that started in the first three months, so you may feel more energetic. Don’t let this new-found energy disrupt your good sleep habits!

Resist the temptation to pack your day full of activity just because you feel better. And, by all means, continue to get as much sleep as possible.

Third Trimester

The third trimester is the toughest of the three when it comes to the question of how many hours a pregnant woman should sleep each night.

From back pain to trouble getting comfortable to your little one kicking at odd hours, the last three months are full of problems that will keep you from getting the eight to 10 hours of sleep you need to feel your best.

If you find yourself getting sleepy during the middle of the day because of poor sleep at night, take a nap if your schedule permits.

And, as we mentioned earlier, try not to stress over how much sleep you’re getting — you’ve got enough to worry about right now! Just do your best to get as much sleep as possible.

Tips For A Good Night’s Sleep

Upgrade Your Mattress

One of the best ways to satisfy the experts’ advice about the question, “How many hours should a pregnant woman sleep?” is to upgrade your mattress. A soft, supportive mattress will help you relax at night, fall asleep faster, and stay that way longer.

While you’re upgrading your own mattress, take some time to shop for your baby’s crib mattress as well.

This important piece of baby furniture is essential to your little one’s health and happiness. Not to mention long, uninterrupted sleep for both of you!

For more information about furnishing your newborn’s room, take a few minutes to read these helpful articles:

• Baby Crib Sets: What To Look For When Furnishing Your Nursery
• Baby Cradles: The Complete Guide To Buying The Safest Cradle
• Bassinet Mattress Buyer’s Guide: 4 Tips For Choosing The Right Mattress

Be Consistent With Your Sleep Schedule

We know this can be tough, but a surefire way to figure out for yourself how many hours of sleep you need is to be as consistent as possible with your sleep schedule.

Going to bed at the same time every night and getting up at the same time every morning prepares your body to relax and wind down at bedtime.

The results? Falling asleep faster and staying asleep longer!

Cool The Heartburn

At some point during your pregnancy, you’ll likely suffer from heartburn.

The burning in your chest or throat can wake you up in the middle of the night and ruin a perfectly good night’s sleep. Or this form of indigestion can keep you from falling asleep in the first place.

To cool the heartburn, avoid spicy foods as much as possible and cut down on rich foods for dinner.

Relax Restless Legs

Restless leg syndrome (RLS) — a nearly irresistible urge to move your legs — is a very real problem for pregnant women. Unfortunately, you can’t take traditional medication for this issue when you’re pregnant.

To combat the feelings of restless leg syndrome, try to get some exercise during the day — even a walk can help — and be sure to take a good prenatal vitamin that includes folate and iron.

Get Comfortable With A Pregnancy Pillow

Whether you just found out you’re pregnant or your little one is due any day now, a pregnancy pillow is a great addition to your nighttime routine.

A pregnancy pillow can be used to support your back, belly, hips, shoulders, head, and legs — sometimes all at the same time! — as your body grows and changes during pregnancy.

Some pregnancy pillows are simple wedge- or bean-shaped cushions for your belly or lower back. Others are large, tube-shaped cushions that provide support for your whole body.

The largest pregnancy pillows even offer 360 degrees of support to help you sleep comfortably during your first, second, and third trimester.

Keep Daytime Naps Short

As we mentioned earlier, a daytime nap may become an essential part of your day-to-day activity. That’s OK! Just keep your naps short or you run the risk of not being able to fall asleep at night.

The best time for most to nap is midafternoon, but find the routine that works best for you. Set an alarm for 20 to 40 minutes (try not to go over an hour), and then catch some zzzs.

Consider doing a light form of exercise after you wake up so you’re not so energized at night that you can’t fall asleep.

Prevent Nausea Before Bed

Morning sickness can happen any time during pregnancy. When it occurs at night, it’s especially harmful to your sleep routine.

To prevent nausea before bed, try eating some crackers a few minutes before you lie down. Saltines are our favorite and do a great job of dampening the waves of nausea that can hit any time when you’re pregnant.

It’s also a good idea to keep a few crackers next to your bed in case you wake up nauseated in the middle of the night.

Reduce Midnight Bathroom Breaks

When your baby gets big enough, there will be times when they’re pushing on your bladder. In fact, you may find yourself waking up multiple times during the night to use the restroom!

Though you can’t prevent your little one from using your bladder as a punching bag, you can minimize nighttime bathroom trips by reducing the amount of liquid you drink in the evenings.

Continue to drink plenty of water during the day, but stop your liquid intake three to four hours before bedtime. This will give your body time to process a lot of the water out of your system so your bladder won’t be as full in the middle of the night.

Take Care Of Yourself And Your Baby

Taking care of yourself and your baby is vital for your family’s mental and physical health!

Follow the tips on this list to get as much sleep as possible while you’re pregnant. And prepare early to give your newborn a safe, comfy night’s sleep as well by furnishing their nursery with a non-toxic crib mattress from Newton Baby.

With Newton Baby’s Wovenaire® and Breathe-Thru technologies built in to every mattress, you can rest easy, secure in the fact that your baby will get the best, safest night’s sleep possible — even if they accidentally roll over onto their stomach.

That’s peace of mind — and long, uninterrupted sleep — you can’t get anywhere else!

For more information on helping your baby sleep through the night and to check out our crib mattresses, sheets, pads, and swaddles, visit NewtonBaby. com today.

Sleep and Pregnancy - familydoctor.org

The amount of sleep you get while you’re pregnant not only affects you and your baby but could impact your labor and delivery as well. Lack of sleep during pregnancy has been tied to a number of complications, including preeclampsia (a serious condition that affects your blood pressure and kidneys). This condition could result in pre-mature birth. Now is the time to take sleep seriously.

When you become pregnant, one of the first symptoms you may notice is being overwhelmingly tired, even exhausted. Sleep will be irresistible to you. You can most likely blame your changing hormones for this, especially the extra progesterone that comes with being pregnant. In the beginning, pregnancy also lowers your blood pressure and blood sugar, which can make you feel tired.

Shortly after the first trimester, your energy should return. Sometime during the third trimester, you’ll begin to feel tired again. Some of this feeling can be blamed on the sheer physical exhaustion that comes from growing a baby and the stress that it puts on your body. However, your weariness during this time is in direct relation to your inability to get a good night’s sleep.

Even if you’ve never had trouble sleeping before, you may find it much more difficult while you’re pregnant.

Path to improved health

Sleep should never be seen as a luxury. 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.

For many pregnant women, getting 8 to 10 hours of sleep each night becomes more difficult the farther along they are in their pregnancy. There are many physical and emotional obstacles to sleep in this stage. Anxiety about being a mom or about adding to your family can keep you awake. Fear of the unknown or about the delivery can cause insomnia. Plus, there is the getting up every few hours to go to the bathroom. It also can be difficult to find a comfortable position in bed, especially if you are a former stomach sleeper.

If any of the following is keeping you awake at night, try these strategies for getting a good night’s sleep.

At some point in their pregnancy, most pregnant women suffer from heartburn, which is a form of indigestion that feels like burning in your chest and throat. Heartburn can wake you up in the middle of the night and ruin a good sleep. Minimize the chance for this by avoiding spicy foods. Also, cut down on rich foods for dinner and late-night meals.

Few things are more distracting than restless legs syndrome (RLS), especially when you are trying to go to sleep. While you can’t take traditional RLS medicines when you are pregnant, you can try to reduce the feelings of RLS with a good prenatal vitamin that includes folate and iron. You should also stretch and stay hydrated.

Despite the name, morning sickness can occur any time and is often worse later in the day. Try eating a few crackers at bedtime and keep a stash in your nightstand in case a wave of nausea hits as you are trying to go to sleep. 

There are many ways insomnia can creep in and compromise your sleep time. Often, it’s just about being able to shut down your brain. Ask you doctor if there are any safe medications that may help with sleep. Most medicines for insomnia should not be taken while you are pregnant. Instead, try journaling some of the things you are anxious about. Write down what is stressing you and try to let it go as you go to sleep. Also, stop drinking caffeine by early afternoon. Try not to take long naps during the day. Doing any — or all — of these things can help ease you back into sleep at a reasonable bedtime.

Not many things can wake you as quickly and painfully as a leg cramp. Sometimes called a charley horse, these cramps are usually a contraction of your calf muscle. Less frequently, they can occur in your thigh or your foot. These can plague you in pregnancy because of a lack of minerals, especially calcium and magnesium. They also are more common if you are dehydrated. To guard against leg cramps, make sure that you continue to take your prenatal vitamin and drink plenty of water and other fluids during the day.

As your body grows, sleep becomes a little harder to come by, especially in the third trimester. It’s difficult to get comfortable. It’s harder to move around and shift positions in bed. If you’ve been a stomach or back sleeper, it can be hard to adjust to sleeping on your side. The best position to sleep in when you’re pregnant is on your left side. This improves blood flow and, therefore, nutrient flow to your baby. Try lying on your left side, knees bent with a pillow between your knees. It also helps to tuck a pillow under your stomach, as well, for extra support.

With the baby pushing down on your bladder, you likely can’t make it all night without waking at least once to go to the bathroom. You can help minimize nighttime bathroom trips by cutting down on how much you drink in the evenings. Just be sure to get adequate hydration during the day. Bright lights can make it harder for you to fall back asleep, so use nightlights so that you will not need to turn on the lights when you get up to go to the bathroom.

In addition to minimizing the common obstacles to getting a good night’s sleep, there are also ways to encourage good sleep habits. This is called good sleep hygiene.

• Be consistent with your sleep schedule. Go to bed and wake up at the same time every day.
• Prioritize sleep. It’s one of the healthiest things you can do for your body.
• Exercise, but do not exercise at bedtime.
• Keep daytime naps short.
• Stick to a bedtime routine that relaxes you, and don’t vary from it.
• Make your bedroom inviting. Do not keep a TV, computer, or other distracting tech gadgets in your bedroom.
• Do not eat at bedtime. Finish eating two to three hours before going to bed.

Sleep is essential to health. Lack of sleep is associated with many chronic diseases, including type 2 diabetes, obesity, depression, and even heart disease. If you’re pregnant, not getting an adequate amount of sleep can put you at risk for some serious conditions. Lack of sleep can also complicate your delivery.

In one research study, pregnant women who slept less than six hours at night late in pregnancy had longer labors and were more likely to have cesarean deliveries.

Another study reports that the sleep you get in your first trimester can affect your health in the third trimester. Women who don’t get enough sleep (less than five hours per night) in the first trimester are nearly 10 times more likely to develop preeclampsia late in pregnancy. Preeclampsia is a condition associated with pregnancy-related high blood pressure, swelling of hands and feet, and protein in urine.

If you’ve ever had a sleep disorder, it could be made worse by pregnancy. If you’ve had sleep apnea in the past, your snoring may get worse during pregnancy. This is especially true if you were already overweight when you became pregnant. Expect that RLS will worsen during this time. Heartburn will intensify, too.

When to see a doctor

If insomnia, sleep apnea, or any other condition is interfering with your sleep, tell your doctor. Lack of sleep during pregnancy has been liked to high blood pressure (hypertension), preeclampsia, pre-term birth, and other pregnancy-related complications.

Many times, there are no symptoms that alert you when your blood pressure is elevated. Your doctor will check your blood pressure at your prenatal visits, but if you have a severe headache or swelling of your hands, ankles, and feet, contact your doctor.

Symptoms of preeclampsia include:

• Severe headach
• Changes in vision, including blurred vision
• Nausea or vomiting
• Not urinating as frequently
• Shortness of breath
• Pain in your upper abdomen on the right side

Questions to ask your doctor

• How can I get through my day when I’m tired all the time?
• Is there anything I can take for heartburn?
• Is sleeping on my back unsafe for my baby?
• Does exercise improve sleep quality?
• Is it normal to snore during pregnancy?
• Are there over-the-counter sleep medications or supplements that are OK to use during pregnancy?
• Are there foods I should or should not eat that will help my sleeping?

Resources

National Institutes of Health, Eunice Kennedy Shriver National Institute of Child Health and Human Development: How much sleep do I need?

National Institutes of Health, MedlinePlus: Problems sleeping during pregnancy

Hygiene for pregnant women - basic principles of hygiene during pregnancy

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Hygiene for pregnant women

During pregnancy, a woman's body is rebuilt to a new mode of functioning. She changes the ratio of hormones, the position of the internal organs and the features of the functioning of the body. Therefore, for a pregnant woman, hygiene requirements are different, under which you need to rebuild your lifestyle.

Personal care for pregnant women

You don't have to live in ancient Greece to worship the goddess Hygieia, who personifies purity and health. In those distant times, the principles of the science of hygiene were laid down, which explains how to eat, dress, take care of the body so as not to harm the body. Hygiene explains in what conditions you need to live, how to alternate work and rest, to maintain mental health.

The hygiene of a pregnant woman takes into account the physiological changes in the body of the expectant mother. Under the influence of the hormone progesterone, local and general immunity decreases, a woman becomes more susceptible to infections. Therefore, it is necessary to keep the skin and mucous membranes clean.

To do this, follow the following rules of personal hygiene:

• take a shower 2 times a day;
• use neutral or baby soap;
• do not wash the body and intimate area with antibacterial agents;
• wash the genitals from front to back;
• Do not use depilatory cream.

In pregnant women, the level of estrogen in the blood increases, hormones stimulate the active reproduction of the beneficial microflora of the vagina. This leads to an increase in the amount of whitish discharge. So that they do not stain the linen, you can use pads for personal hygiene. But it is better to choose brands without flavors, so as not to cause an allergic reaction.

10 hygiene rules during pregnancy

There are many restrictions and recommendations for hygiene during pregnancy. It is conditionally possible to single out the main 10 rules that a future mother must follow in order to maintain her health and not harm the child.

Rule 1. Follow the daily routine

It is important for a pregnant woman to go to bed in the evening until 22-23. At night, during sleep, all people produce the hormone melatonin, which coordinates the work of all endocrine glands and the brain. The gestation of the fetus depends on the correct secretion of hormones. Therefore, in occupational health for pregnant women, a ban on work at night and for 12 hours is established.

Rule 2. Eat right

The need for nutrients and vitamins during pregnancy increases by 2 times, and the process of digestion of food changes, intestinal peristalsis slows down, and the production of hydrochloric acid in the stomach decreases. Therefore, nutrition during pregnancy must comply with the following hygiene requirements:

• balanced in composition;
• contain a sufficient amount of vitamins;
• in small portions, but at least 4 times a day;
• free of dyes, preservatives and other toxic substances.

Exclude alcohol from the diet, reduce the amount of sweet, fatty, increase the proportion of vegetables and fruits. But only with the help of nutrition to increase the intake of vitamins will not work. For pregnant women, there are special vitamin complexes that contain all the necessary components in the right proportions.

Rule 3. Fresh air

During pregnancy, the need for oxygen increases, so outdoor activities are important. From the point of view of hygiene, it is better to walk in the park, where there is no noisy road and a lot of cars. In the hot season, this is done in the evening, during sunset.

In order to maintain hygiene in the apartment, it is necessary to ventilate the rooms as often as possible. The dust that settles on things and the floor contains a large amount of allergens and harmful substances. Therefore, for the health of the future mother, you need to do daily wet cleaning.

Rule 4: Appropriate clothing

Personal hygiene requirements for maternity clothing are simple. It should be made of natural fabrics, breathable, not pinch the body. When the belly starts to grow, it is better to wear trousers with a wide elastic waistband or switch to overalls and dresses.

Underwear must be cotton. Breasts during pregnancy can increase by 1-2 sizes, so the bra will have to be changed. But it is better to buy models without hard bones.

Rule 5. No heels

Pregnant women's posture is characterized by a shift in the center of gravity. Therefore, in order to maintain personal hygiene, it is necessary to switch to shoes with a stable heel no higher than 2-3 cm. Completely abandon the heel and wear flat shoes is also unhealthy.

Hormonal changes in pregnant women make ligaments loose. Therefore, many women experience flat feet after childbirth. To avoid this, it is recommended to choose orthopedic insoles already during the bearing of the child.

Rule 6. Healthy teeth

Oral care must be taken before conception. Carious teeth are a source of infection in the body, and due to the increased need for calcium, teeth in pregnant women are destroyed very quickly. Therefore, they are treated in advance, and a good toothpaste is selected to prevent caries. If there is a small defect on the tooth, it can be healed even during childbearing.

Rule 7: Wear a bandage

At 26-28 weeks, doctors recommend wearing a special maternity bandage. It is put on in the morning in a prone position and is not removed during the day. The bandage supports the back and stomach, reduces the load on the spine.

For women with signs of varicose veins, a phlebologist will prescribe compression garments. Stockings or tights are also worn in the morning before getting out of bed.

Rule 8 No hot baths

Gynecologists advise against taking hot baths. They increase blood flow in the pelvis, which can adversely affect the bearing of a child. In women at risk of miscarriage, hot water can cause bleeding. For the same reason, you do not need to visit the sauna, take a steam bath.

Rule 9. Take care of your skin

The skin of a pregnant woman requires special nutrition and care. The peculiarity is that age spots appear on the face due to estrogen, which will disappear immediately after childbirth. But in summer it is better to protect your skin from the sun with a special cream with SPF 20 or higher.

To avoid stretch marks on the abdomen, thighs and chest, the skin must be moisturized. It is recommended to use a special cream for stretch marks.

Rule 10. Beware of stress

Hygiene also affects mental activity. For a future mother, it is important to avoid stressful situations, to worry and worry less. Stress hormones can increase the tone of the uterus, which will lead to the threat of termination of pregnancy. To maintain mental health, it is better to stop watching the news, go to a quiet job and not conflict with others.

Hygiene after childbirth

In the postpartum period, intimate hygiene acquires new features. During the first month, lochia is released from the genital tract - mucous-bloody discharge. For their absorption in the first few days, it is better to use urological pads, and replace ordinary underwear with disposable ones.

Breasts require special care. The main cream for nursing mothers is any drug with dexpanthenol. It helps to avoid the appearance of cracks in the nipples and accelerates their healing. A special nursing bra will support the breast in the correct position, and round pads to absorb milk will keep the linen clean.

The life of a young mother adjusts to the needs of the baby. But modern personal hygiene products make it easier to take care of yourself and your newborn.

Is it possible to go to the sea during pregnancy? An expert tells

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14. 07.2022

Pregnancy is a wonderful time, and of course, this is not a reason to put life on pause and refuse work and vacations.

But how to relax safely for the health of the pregnant woman and the unborn child? What are the threats and how to avoid them? – about this and much more told Ilona Dovgal, gynecologist "Invitro-South" .

Is it possible to fly to the sea during pregnancy?

If there are no contraindications, threats of termination of pregnancy, if the expectant mother feels well, there are no contraindications for flying at sea. It is most useful to fly to the sea in the second trimester of pregnancy, which is 14-23 weeks.

During the first trimester of pregnancy, flights to the sea are undesirable, as during this period, threats of termination of pregnancy are very frequent.

In the third trimester, especially from 32 weeks, there are threats of preterm labor. Therefore, the most optimal time for flights is the second trimester from 14 to 23 weeks of pregnancy.

How does flying affect a pregnant woman?

A pregnant woman feels environmental changes much more than an ordinary woman. The first thing that occurs in an airplane is pressure drops, which are most pronounced during takeoff and landing. Moreover, the duration of the flight does not affect this. It is during takeoff and landing that the pressure decreases, and a pregnant woman feels it strongly. The second nuance during the flight is the lack of oxygen in the cabin, which causes anxiety and lack of oxygen in both the mother and the fetus. At the same time, the duration of the flight also does not affect the condition of the woman.

What are the contraindications for flying?

An absolute contraindication is placenta previa, whether moderate, severe or less severe. Everything else is at the discretion of the doctor. Before the flight, a pregnant woman, regardless of the gestational age, should visit her obstetrician-gynecologist and consult about the possibility of flying.

How to make a flight safe for a pregnant woman?

To reduce risks, the following recommendations for pregnant women should be followed:

• Bring all necessary documents with you. First of all, this is an exchange card, in which all the necessary data is recorded.
• Wear loose clothing in which the woman will feel comfortable.
• Drink enough water to avoid dehydration.
• Take wet wipes or a refreshing spray that the woman can use during the flight.
• Shoes should also be comfortable, and in any case not press.
• Observe safety procedures in flight. A pregnant woman can use a seat belt by passing it under her belly.

How the heat, the sun and the sea affect a pregnant woman. Isn't it harmful?

If a pregnant woman observes certain rules, then a seaside vacation is only beneficial.

What are the risks for pregnant women at sea?

First of all, this is overheating and hypothermia.

When overheated, heat stroke can occur - an increase in body temperature, as with a viral disease. It causes the same consequences for the expectant mother and child as viral infections. In the early stages of pregnancy, these can be miscarriages, impaired fetal development, congenital developmental pathologies, intrauterine infection of the fetus. In addition, being in the bright open sun in the heat of the day, there is an effect on the skin of the mother, which is more sensitive during pregnancy than outside of pregnancy. We have such an expression "mask of pregnancy", which manifests itself from direct ultraviolet rays. Also, when overheated, dehydration of the body occurs, which is fraught with a decrease in immunity, the ability to catch any viral or bacterial infection much faster and stronger than in another state.

With regard to hypothermia, the mechanism is very similar to overheating and primarily leads to a decrease in the immunity of a pregnant woman. If in the first case we are talking about an increase in temperature, then in the case of hypothermia, this is the effect of low temperatures, which lead to the same consequences. But low temperatures, in addition to the above aspects, can also lead to cystitis, which often occurs after swimming in various water bodies. Cystitis in pregnant women leads to various diseases, ascending to the kidneys, and consequences in the form of intrauterine infection of the fetus.

What are the rules to follow when traveling by sea?

First, you need to visit the beach before 11 o'clock in the afternoon and after 16 o'clock in the evening to exclude exposure to harmful sunlight. The second is swimming in sea water. This is a very useful and pleasant procedure, which, in addition to positive emotions, brings many more benefits for both mother and child. Sea water, in addition to salt, contains a large number of trace elements that have a positive effect on mother and baby. There is a lot of selenium in sea water, which has a positive effect on a normal pregnancy, in addition, sea water is enriched with iodine compounds, which are necessary for the mental development of the fetus.

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