Stretching during pregnancy while sleeping
Sleeping During Pregnancy (for Parents)
Reviewed by: Larissa Hirsch, MD
en español El sueño durante el embarazo
Why Does Pregnancy Sometimes Make Sleeping Difficult?
When you're pregnant, it can be hard to get a good night’s sleep. As you get bigger, it gets tougher to find a comfortable sleeping position. You may need to pee in the middle of the night. And heartburn can wake you up.
Some women have leg cramps and backaches, especially as they begin carrying more and more weight. Many pregnant women report that their dreams become more vivid than usual, and some even have nightmares.
Stress can interfere with sleep too. Maybe you're worried about your baby's health, anxious about your abilities as a parent, or feeling nervous about the delivery itself. All these feelings are normal, but they might keep you (and your partner) up at night.
How Can I Get a Better Night’s Sleep?
Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs.
But don't drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural part of sleeping that you can't control.
Try experimenting with pillows to find a comfortable sleeping position. Some women place a pillow under their abdomen or between their legs. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure. In fact, you'll see many "pregnancy pillows" on the market. If you're thinking about buying one, talk with your doctor first about which might work for you.
Over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women.
Instead, these tips may safely improve your chances of getting a good night's sleep:
- Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.
- Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed. (But make sure that you also get plenty of nutrients and liquids throughout the day.) Some women find it helpful to eat more at breakfast and lunch and then have a smaller dinner. If nausea keeps you up, try eating a few crackers before you go to bed.
- Get into a routine of going to bed and waking up at the same time each day.
- Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like reading a book or having a warm, caffeine-free drink, such as milk with honey or a cup of herbal tea.
- If a leg cramp awakens you, it may help to press your feet hard against the wall or to stand on the leg.
Some women find that stretching their calf muscles before bed helps. Also, make sure that you're getting enough calcium and magnesium in your diet, which can help reduce leg cramps. But don't take any supplements without checking with your doctor. - Take a yoga class or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)
- If fear and anxiety are keeping you awake, consider enrolling in a childbirth class or parenting class. More knowledge and the company of other pregnant women may help to ease the fears that keep you awake at night.
What If I Still Can't Sleep?
Of course, there will be times when you just can't sleep. Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something calm: read a book, listen to music, or look at a magazine. Eventually, you'll probably feel tired enough to get back to sleep.
And if possible, take short naps (30–60 minutes) during the day. Naps can help you have energy to get through the day and give your body the rest it needs.
Reviewed by: Larissa Hirsch, MD
Date reviewed: May 2022
How can I get better sleep while pregnant?
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M. Sean Esplin, MD
You’re pregnant and always tired.
Yet, somehow you can’t seem to get a good night’s sleep. It seems like there’s always something keeping you up, no matter how tired you are. Growing a baby is hard. Your changing body can make it difficult to get comfortable. You may even be dealing with morning sickness or heartburn. Understanding the barriers to good pregnancy sleep is a good place to start if you want more shut-eye.
Sleep barriers by pregnancy trimester
Your body is constantly changing when you’re pregnant. The sleep issues you experience during your first trimester may change by the end of your pregnancy. Having an idea about what to expect can help you deal with the changes as they come.
First trimester
During your first few months of pregnancy, your body probably doesn’t look like it’s going through a lot of changes. Most of your friends and family probably don’t even notice you’re expecting. Which should make sleep a breeze, right? Unfortunately, the high influx of pregnancy hormones in your system can disrupt your sleep.
You may experience:
- Nausea. Morning sickness doesn’t only happen in the morning. You can be sick any time of day or night. And when you’re vomiting or feeling nauseous at 3 a.m., you’re not going to sleep well. The fix: Figure out what helps your nausea and keep it nearby. Nausea is often worse when your stomach is empty so keep saltine crackers or ginger ale on your nightstand so you don’t have to run to the kitchen during the middle of the night. Talk to your doctor if your nausea is severe.
- Frequent urination. You don’t need a full-sized baby pushing on your bladder to need the bathroom more frequently. Pregnancy hormones and a growing uterus can do that for you. The fix: Don’t drink a lot of fluids late at night. Cutting caffeine later in the day will also help.
- Aches, pains, and feeling tired all the time. As your body undergoes some pretty significant changes, there will be body aches. Whether your breasts hurt, or you have pelvic cramping, aches and pains can make it hard to sleep.
You might also feel the need to nap during the day. The fix: Exercise early in the day (later in the day might be keeping you up) and schedule your sleep. If you nap, avoid napping for longer than an hour and never nap late in the day.
Second trimester
The second trimester is generally known to be a time when pregnancy is easier, which means you should be getting some rest. If you’re still not getting the shut-eye you’d like, it might be because of the following issues:
- Leg cramps. Pregnancy leg cramps start to set in during the second trimester, and they worsen in the third trimester. These cramps usually happen in your calf, but can affect any part of your leg or feet. The fix: When a leg cramp sets in, point your toes toward your head and hold that position. This movement can ease cramping. However, avoid pointing your toes in the opposite direction or away from your head (which can make cramping worse). Massaging the area or walking around after a cramp can also ease the pain and soreness afterwards.
- Dreams. Pregnant women can have some crazy, vivid dreams. These dreams can be made worse by stress. The fix: Relax on a regular basis. Try meditation and other relaxation techniques. You might also find that enrolling in a parenting class or talking to a counselor about your concerns will ease stressful dreams.
- Heartburn. As your uterus grows, it places pressure on your stomach, which means stomach acid moves up your throat. Lying in bed to sleep can make this worse. The fix: Avoid foods that cause heartburn (spicy, acidic, or fried). Instead of laying down right after meals, stay upright. You can also prop yourself up when you sleep to counteract the heartburn.
Third trimester
During the third trimester, you’ll probably experience more trouble sleeping than any other time during your pregnancy. This is partially because you’re larger than usual as you near the end of your pregnancy. Finding a comfortable sleep position is difficult.
You may also experience the following:
- Back pain. A combination of the hormones of pregnancy that relax the ligaments in your joints and lower back and your growing belly may be causing back pain that keeps you up. The fix: Exercise and stretch often to keep your back in good shape. Sleep on your left side and use a pillow between your knees or under your stomach.
- Frequent urination. Again, your growing baby is starting to put pressure on your bladder, which causes you to get up and go frequently at night. The fix: D the amount of liquids you drink starting in the late afternoon.
- Restless leg syndrome. Can’t keep your legs still? About 20% of pregnant women can’t either, which makes sleeping harder. The fix: Pre-bedtime evening walks and leg massages. You can also stock up on foods rich in iron and folate, which can help reduce your restless leg syndrome.
- Breathing issues. Congestion and weight gain can lead to snoring and even sleep apnea.
The fix: Sleep on your left side. Discuss your breathing and sleep issues with your doctor or a certified sleep specialist.
Pregnancy sleep positions
When you’re pregnant, finding a comfortable position to sleep in can be challenging at best. Sleeping on your back isn’t recommended because it can obstruct blood vessels and slow blood circulation for you and your baby. But sleeping on your stomach will hurt your belly or breasts or cause stomach problems. So what’s a girl to do? Side sleeping is considered the safest for you and your baby. Most doctors and experts recommend sleeping on your left side whenever possible because it’ll improve circulation and protect your liver but either side is fine; just find the spot that’s most comfortable for you. Need ideas on how to get comfortable?
- Prop with pillows. Placing a pillow between your knees or underneath your tummy can give you extra support. A full body pillow is great for this. Pillows positioned in the right way can also keep you from rolling onto your back or stomach while you sleep.
- Prop up the top of your bed a few inches with books or blocks. This will elevate your head and help reduce heartburn.
- Placing a pillow under your hip will allow you to lay more on your back without being completely flat.
No matter what you do, sleeping while you’re pregnant is a challenge. But understanding why you’re having a hard time sleeping will help you address the problems head on so you can catch some z’s.
Intermountain Moms
Last Updated: 5/1/2018
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5 Exercises for Back Pain During Pregnancy - Academic Medical Center (AMC)
During the second half of pregnancy, most women suffer from nagging lower back pain. Most often, it is caused by physiological changes in the body and disappears with a change in body position and the selection of a comfortable posture. Back pain can also be provoked by inflammatory and infectious diseases and exacerbations of chronic pathologies. To determine the cause of discomfort, be sure to consult a doctor. If no diseases have been identified, and aching pain is the result of an increase in the load on the back muscles, then special physical exercises will help to loosen it.
5 exercises to relax the back
Back twists
Sit on the floor or sofa with your legs crossed. Take your right hand forward and begin to slowly wind it behind your back and turn after it with your whole body. Move until you feel a slight stretch in your muscles.
After that, return to the starting position and turn to the other side. When performing the exercise, make sure that your back remains straight.
Child posture
This exercise helps to relax the back muscles. Get on your knees, put your feet shoulder-width apart and rest your palms on the floor. Keeping your palms pressed to the floor, lower your buttocks onto your heels. The stomach should lie between the knees, and the back muscles should stretch.
Cat back
Get on your knees and place your palms on the floor. Gently lift your back up, arching it in a semicircle. Hold this position for 5 seconds, then relax and repeat all over again.
Reverse cat back
Kneel down and place your palms on the floor. Raise your head up and bend your back down. Hold this position for 5 seconds.
Bird Flight
Stand sideways against a wall or back of a sofa so that you can hold on with one hand.
Holding on with your left hand, lift your right leg to a horizontal position. Hold this position for 5-10 seconds, then repeat the exercise with the other leg. This exercise strengthens the back muscles, making them stronger.
How to do the exercises?
Before you decide to do exercises to relieve back pain, be sure to consult your doctor. He will assess your condition and determine the acceptable load level. All exercises must be performed smoothly, avoiding sudden movements and strictly following the execution technique.
Contraindications for gymnastics
Not in all cases, pregnant women are allowed to exercise. They are prohibited with the threat of miscarriage or premature birth, after pregnancy loss, with increased uterine tone, with severe toxicosis, changes in blood pressure, diseases of the spine and cardiovascular system.
How to prevent back pain?
During pregnancy, back pain is the result of increased strain on the back muscles and spine.
To reduce stress and prevent pain, wear low heel shoes or shoes with less than 3 cm heels, support your lower back with a pillow when you sit, and sleep on your side, with a pillow under your belly if necessary.
Which symptoms require immediate medical attention?
Lower back pain in the second half of pregnancy appears due to the shift of the center of gravity, weakening of the ligamentous apparatus, preparation of the body for childbirth. However, back pain can also be a symptom of dangerous diseases or complications.
Seek medical attention:
- if you experience pain in the upper back and neck, accompanied by high blood pressure, headache or dizziness;
- with a decrease in the mobility of the shoulder joints and numbness of the fingers;
- in case of pain in the thoracic spine, which is accompanied by pain in the ribs and heart;
- for back pain accompanied by leg numbness;
- with aching pain that does not go away and does not weaken with a change in body position;
- for pain accompanied by fever, edema, pain during urination;
- with sharp, intense, cramping pains.
During pregnancy, you feel not only great joy in expecting a baby, but also a great responsibility for his health. One of the main conditions for a favorable course of pregnancy and the birth of a healthy baby is observation by a highly professional obstetrician-gynecologist. Unfortunately, the number of pregnant women at high risk to both mother and child is on the rise.
It is therefore important to see a doctor as soon as possible. In the early stages of pregnancy, an obstetrician-gynecologist must determine the health status of the expectant mother and conduct screening studies of the fetus on time. We offer comprehensive pregnancy support packages for you.
Pregnancy management at the Academic Medical Center is based on the provisions of the MOH pregnancy management protocol and 25 years of successful medical experience. Our comprehensive packages include a full range of necessary consultative and diagnostic measures from the moment of registration to delivery.
More pregnancy management packages.
Everything you need to know about stretch marks and how to get rid of them
Before you start of the beach season, we all want to look perfect and therefore we begin to evaluate your body from head to toe. Often the eye stops at stretch marks (more called striae), after the discovery of which girls usually rush in search of ways to get rid of them. Let's start with the fact that stretch marks do not cause any harm to the body. In addition, many people of either sex have them: this is a common a phenomenon not to be ashamed of. On store shelves you can see a variety of remedies for stretch marks that create a negative environment around them image. However, stretch marks are not something bad or unhealthy. We understand how stretch marks appear and what to do if you find them in yourself.
What are stretch marks?
Stretch marks are linear scars that occur when the skin is strongly stretched. Most often stretch marks appear in the abdomen, thighs, chest and buttocks. It all starts with in the deep layers of the skin, there is a rupture of fibers consisting of collagen and elastin. Then the injured tissue begins to heal, and as a result, this scar tissue is formed. In principle, striae can be called scars: here hair does not grow and there are no sebaceous and sweat glands. Moreover, these scars atrophic, that is, they are located on the same level with the skin, and the tissue under them atrophied. Stretch marks are red or bluish at first, but over time they turn pale. Usually stretch marks appear during hormonal changes - with problems, associated with hormones in pregnant women and adolescents. In addition, stretch marks are often obese people have, especially if the weight was gained or lost too quickly.
As prevent stretch marks?
First it is necessary to maintain skin elasticity with constant moisturizing . Moreover, you can use any cream, not necessarily marked "from stretch marks.
" The main thing is that the composition contains good moisturizers, for example, hyaluronic acid. Until now, there is no single opinion, confirmed by research, that which remedy helps best, and data on the effectiveness of different there are few ingredients in the fight against stretch marks.
To get rid of from stretch marks, the remedy should stimulate the production of collagen, enhance blood flow and give the skin elasticity. For example, according to some data of the effect Centella Asiatica, almond oil and hyaluronic acid will help to achieve. BUT here is evidence that cocoa butter and olive oil have on stretch marks no positive effect yet.
In cosmetics for Tretinoin, a form of vitamin A, is also often used to prevent stretch marks. It is believed that he has great potential in this matter, but he contraindicated in pregnant women.
In addition to caring for one of the most obvious tips is to control your weight. But teenagers don't go on a strict diet to keep their skin smooth.
In that age needs proper nutrition that will ensure healthy growth. By the way, some people are genetically predisposed to stretch marks, and such people almost impossible to avoid them.
How get rid of existing stretch marks?
Let's start with the fact that you can not get rid of stretch marks, because they do not affect in any way health. This is only necessary if they affect your self-confidence. If you still want to take action, the sooner contact cosmetologist, the more effective the results of the procedures will be. Easiest get rid of stretch marks when they are still red or bluish in color. Apart from Therefore, the smaller the size of the stretch marks, the easier it is to deal with. Despite this, procedures can bring improvement at any stage, even if you already have stretch marks for a long time.
In order to just smooth the relief, you can resort to improvised means, such as scrubs and peels. A cosmetologist can offer you different procedures.
For example, often resort to mesotherapy. By intradermal injection collagen synthesis stimulators and substances that moisturize the skin are introduced.
But the most laser treatments are currently considered effective in the fight against stretch marks. procedures. Laser resurfacing used to be popular, but now it is being replaced comes laser nanoperforation. The essence of the technique is that the reaction starts collagen synthesis and growth of new tissue, as well as blood flow is restored. AT As a result, stretch marks are significantly reduced in size.
Need whether to get rid of them?
Optional. For example, proponents of body positivity believe that you need to love your stretch marks, since most people have them (almost 90%). Also some online stores no longer retouch stretch marks on models. Among other things, resorting to cosmetic procedures is quite expensive. Usually needed multiple sessions.
It turns out that stretch marks cannot be called a problem: they are a cosmetic defect, not affecting your health.
