Sleep Like A Baby

Omdat slapen tijdens de zwangerschap ook heel belangrijk is!!!

Our trimester-by-trimester sleep guide will help you get the rest you
need now.

Maybe you think sleep deprivation won’t be an issue until after your
baby is born. Hah! Depending on how pregnant you are, everything from
“morning” sickness to scary dreams to restless leg can take their
toll on your nightly shut-eye. Our trimester-by-trimester guide will help you
get the rest you need now and even in the the “fourth trimester,”
when you’ll face a brand-new sleep challenge: your baby!

First trimester: Drowsy all the time 
“Most women don’t know what’s
in store for them [in terms of sleep] during pregnancy,” says Kathryn A. Lee,
R.N., Ph.D., a professor of nursing at the University of California, San
Francisco, who researches the topic. “Women who’ve had kids know how low-energy
they’re going to feel during pregnancy and plan for that by sleeping more.”
Lethargy and overwhelming fatigue are common due to the dramatic rise in
progesterone; necessary for maintaining pregnancy, the hormone is also a
soporific. Another culprit: the metabolic changes your body is going through.
“A lot of calories are going into the gestation process,” explains Lee. “The
growing fetus is taking every bit of your energy.”

Challenges Increased Bathroom Visits Your high progesterone level, along
with a growing uterus that’s pushing against the bladder, means more frequent
urination.
Body Aches Swollen breasts and pelvic cramping can make it
harder to fall and stay asleep.
Nausea “Morning” sickness can and often
does strike during the evening and wee hours of the night.

Solutions Schedule Sleep Plan your snooze time just like you do your meals
or your day at the office, and nap as often as possible. “It’s best to nap
between 2 p.m. and 4 p.m.; otherwise you’ll have trouble falling asleep at
night,” advises Teresa Ann Hoffman, M.D., an OB-GYN at Mercy Medical Center in
Baltimore. “And take one or even two 30-minute catnaps rather than one long,
two-hour sleep.” Nap on the floor of your office or in your car if you need
to.
Cut Down On Fluids After 6 p.m. This will help curtail nocturnal
bathroom runs. “If you drink caffeinated beverages, do so only in the morning,”
says Hoffman.
Stock Saltines On Your Nightstand Crackers will quell
midnight queasiness—and you won’t have to trudge to the kitchen to get them.
Excercise
Early
Physical activity in the morning, afternoon and early evening will
promote sounder sleep. Late-evening workouts,however, tend to encourage
insomnia.

Second trimester: Burning issues 
“Women in their second
trimester tend to sleep better,” says sleep researcher Meena Khan, M.D., a
professor at the Ohio State University Medical School in Columbus. (Your body
undergoes its most dramatic metabolic changes in the first trimester.) Still,
you might not be sleeping like a baby yet.

Challenges Heartburn Queasiness usually subsides, but reflux, um, rises.
“The growing uterus places pressure on the stomach, forcing acid up into the
esophagus,” explains Hoffman. Lying down in bed aggravates the burn.
Leg
Cramps
Though worse in your third trimester, disquieting cramps (usually in
the calf) that can startle you awake and keep you up in the wee hours begin
now.
Vivid Dreams “As the pregnancy progresses, some women get more
anxious,” says Hoffman. Stressing about the baby’s growth, your parenting
abilities, finances—or anything else—can produce some disturbing dreams, which
will almost certainly interfere with your good night’s rest. Forgetting the
baby somewhere is a classic one.

Solutions Stay Upright For Four Hours After Eating The digestive process
takes a lot longer during pregnancy, and sitting up will help keep stomach
acids where they belong. “Lying down and watching TV after dinner is not a good
idea,” Hoffman says. You may want to start eating bigger breakfasts and lighter
dinners if heartburn is keeping you awake.
Avoid Heartburn-Inducing Foods
These include spicy, fried and acidic foods, including tomatoes, citrus fruits
and juices and coffee.
Limit Or Avoid Carbonated Drinks “A calcium
imbalance can lead to leg cramps,” Lee says. The phosphorous in bubbly
beverages (including soda water) decreases the amount of calcium you’re able to
metabolize, so stay away from them. In addition, make sure you’re getting
enough calcium; good food sources include dairy products; dark-green, leafy
vegetables; and canned salmon with bones. 
Nip A Cramp In The Bud
If you do get a painful leg cramp, flex your foot (extend your heel and point
your toes toward your head; do not point your toes).
Make Relaxation a
Priority
Easier said than done, but a quieter mind will ensure a better
night’s sleep. Experts suggest meditation, prenatal yoga or other relaxation
techniques; soaking in warm baths; eating tryptophan-rich foods such as turkey,
milk and bananas (this amino acid turns into mood-soothing serotonin in the
brain); enrolling in a parenting class now so that you feel better able to care
for a newborn; and seeing a counselor if you’re losing sleep due to
anxiety-riddled dreams.

hird
trimester: Sleepus interruptus

By
the end of pregnancy, a large percentage of expectant women report waking up at
least three times per night. Two-thirds are awakened five or more times. But
it’s vital to make sleep a priority now: Research has shown that pregnant women
who average less than six hours of sleep a night have significantly longer
labors and are 4.5 times more likely to have Cesarean sections than those who
get seven hours or more nightly.

Challenges
Back Pain A Yale University study found that nearly 60 percent
of pregnant women say that lower-back pain causes sleep disruptions.
Frequent
Urination—Again
Just like in the first trimester, the urge to go at night
increases, as your uterus grows larger and the baby drops lower in your
pelvis.
Disordered Breathing Vascular congestion in the nasal passages
and abdominal weight gain can partially close your airways, leading to snoring.
In 6 percent of women, snoring can progress to obstructive sleep apnea, a
condition in which breathing stops for at least 10 seconds. This is more common
in women who were overweight or obese prepregnancy and can be very serious:
Sleep-disordered breathing is linked with an increased risk for preeclampsia
and low-birth weight babies.
Restless Leg Syndrome (RLS) About 20
percent of pregnant women experience the truly weird sensation of what feels
like ants crawling inside their legs. Studies have shown that women who have
lower levels of iron and folate are at higher risk for sleepless nights due to
RLS.

Solutions
Baby Your Back Sleep
on your left side; this will take stress off your lower back, help prevent
snoring and increase circulation to your baby. Put pillows between your knees,
behind your back and under your belly or use a pregnancy pillow. Stretch and do
abdominal exercises frequently.
Cut Back On Liquids In The Evening
And don’t drink for two hours before you go to bed. Whenever you urinate, lift
your belly to allow your bladder to empty completely.
See a Certified Sleep
Specalist
If snoring and apnea become severe, you’ll need to have
your airflow monitored. A CPAP (continuous positive airway pressure) machine
may be prescribed to keep your airways open and ensure that you and your baby
are getting enough oxygen. “It will also help you sleep through the night,”
adds Khan. Find a specialist at absm.org.
Have A Pre-Bedtime Light Leg
Massage And Warm Bath
Evening walks also help foil RLS.
Eat More
Fortified Grains And Leafy Greens
“Eating foods rich in iron and
folate can reduce the severity of restless leg syndrome,” says sleep researcher
Meena Khan. Avoid caffeine, too, because it inhibits absorption of iron and
folate.

The “fourth trimester”

Sleep
issues get turned on their head after your baby is born. Instead of the nightly
disturbances and insomnia you experienced during pregnancy, you’ll be so tired
at the end of the day that you’ll find it more difficult to stay awake! “I
always warn women, ‘Your baby is going to be awake every few hours, maybe even
every hour,’ ” says Baltimore OB-GYN Teresa Ann Hoffman, M.D., who sees many
pregnant women with sleep problems. Here are some tips for more—and
better—slumber after delivery:

Sleep
Close To Baby
Running down the hall in the wee hours to attend to
your crying baby is much too arousing. So use a bedside bassinet that attaches
to your own bed or put the baby’s crib in your room.
Breastfeed
Prolactin, the hormone that promotes lactation, is also a soporific.
Sleep
When Baby Sleeps
Don’t do chores or return phone calls, texts or
e-mails. Stay off Facebook.
Share Nightime Duty If you’re nursing,
prepare bottles of pumped breast milk so your partner can feed the baby.

http://www.fitpregnancy.com/pregnancy/health/sleep-baby-0?page=2