Why do pregnant woman tend to have a sleeping problem? Obstetrics and gynecology specialist explained that when women became pregnant, a big change in the body, such as hormonal changes or physical problems, has a difficulty falling asleep. For the pregnant mother, a good quality of sleep is very important. Specialist suggested that pregnant women go to bed before 10 every night, get enough sleep 7-8 hours per day. Especially at 11 pm to 4 am this time, pregnant mother must ensure the best quality of sleep. Develop a good regular sleeping habits, sleep at the same time at night, waking up the morning at the same time. As for a correct sleeping posture, it is generally recommended for pregnant women to sleep on the left side, because the liver is at the right side of the abdomen, laying on the left side can help keep the uterus away from the liver area.

By the third trimester of pregnancy, pregnant mother will have a more difficulty sleeping on the side. This is due to the weight of the fetus giving pressure to the mother’s large veins which cause disturbance to the blood flow, in turn causes easily for pregnant women to wake up from sleep. Doctors usually recommend pregnant mothers to maintain a S.O.S. (sleep on side) position by means of a pillow.

Main reasons for sleeping disorder during pregnancy:

1. Urination;

2. Pregnant early pregnancy discomfort;

3. Hormonal changes;

4. Leg cramps, back pain;

5. Fetal movement;

6. Heart rate;

7. Gastrointestinal problems;

8. Anxiety;

9. pregnant women dream more;

10. mood swings;

Solutions:

1. 3 hours before going to bed is best not to eat any food because the stomach cannot digest the food quick enough causing the body get overly excited, resulting in pregnant mothers can not sleep, nightmares.

2. Pregnant mother get hungry easily, they might drink a glass of warm milk before bedtime can also help to sleep.

3. Before going to bed to try to do some light exercise, for instance, to walk in the park to promote themselves and fetal health. If accompany with husband or with families, which is also great when chatting along the way, to maintain a happy mood, it is believe to help promote a good sleep, and increase great mutual feelings.

4. For pregnant women, the most important supporter is her husband, as long she feels she is getting the caring from her love, husband helping her with massage and doing simple exercises together, showing concern for her and the baby, pregnant mothers will be more relax, this will also reduce the feeling of anxiety, so much easier to fall asleep.

5. A good comfortable sleep environment, such as the surrounding peaceful and quiet atmosphere, should not have bright light; the softness of the bed should be moderate. In the hot summer should switch on the air-condition while sleeping, but also avoid the indoor temperature getting too low, and vice versa, remember to keep the body warm in winter.

6. Pregnant mother before going to bed can also listen to some sweet soft music; this can help bring a more peaceful mood to the mother and a better sleep.

7. Pregnant women should develop a regular sleeping habit, sleep at the same time at night, waking up the morning at the same time. Besides doing household chores, sleeping and spending leisure time reading in bed, the rest of the time try not to stay in bed.

8. Pregnant mothers can participate in yoga classes; learn some ways to feel relaxed, these are also great for improve sleep quality.