Those hours you sleep without turning, you really do sleep in a good position with a good posture and that's really good in terms of what kind of sleep you get. In pregnancy an absolute must : a good pregnancy pillow. Hypnobirthing up-breathing technique where your exale is twice as long as your inhale (inhale while counting to 4 through your nose, exhale as if you were breathing out through a straw and count to 8, repeat until you pass out).ĥ. A recent meta-analysis on sleep quality among pregnant women suggested that an average of 45.7 pregnant women suffer from poor quality of sleep.1 Reports suggest that sleep duration decreases with gestational age during the pregnancy, reaching minimum values in the third trimester. Pregnant people may experience leg cramps and swollen feet. However, the second trimester brings some sleep problems of its own. It can be beneficial to use this trimester to rest and prepare for the baby’s arrival. no coffee (anyway zero coffee in pregnancy) and lavender essential oil on feet (soles) and inner side of wrists - been avoiding the wrists part while pregnant because the smell is too intense.Ĥ. On average, pregnant people tend to get around 7.5 hours of sleep per night in their second trimester. Putting extremely boring YouTube videos on on topics that don't interest me at all and just use it as white noise curtain. Don’t worry if you wake up on your back, just roll back on to your side. But the important thing to remember is to start on your side. You will sleep in lots of different positions. No media input / big discussions late at nightĢ. Research shows that going to sleep on your side in the third trimester (after 28 weeks) may help reduce the risk of stillbirth. What helps me fall asleep varies randomly but this is what works:ġ. That said, i haven't slept through more than 2-3 nights (aka 6 h of sleep for me) without getting up at least once or twice since January. I've been somewhat insomniac prior to pregnancy and don't require much sleep and the pregnancy hasn't changed this much.
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