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The Secret to Sleeping for Two:
Sleep Tips for Pregnant Women
 (ARA)
- Julie Maeyaert of Minneapolis was overjoyed when she discovered
she was expecting a new baby. But like many pregnant women, she
was feeling weary due to her growing belly and changing physique.
Fortunately, Julie has enjoyed a good night's sleep throughout
her pregnancy because she knows the secret to sleeping for two
-- her Sleep Number.
A Sleep Number is a number between
zero and 100 that represents the ideal combination of mattress
comfort, firmness and support for each individual who uses a
Sleep Number Bed by Select Comfort. Unlike traditional innerspring
mattresses, the firmness of a Sleep Number bed can be personally
adjusted for comfort.
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"Being nine months pregnant,
I love that I can adjust the firmness of my mattress to offer
my body, and my baby, better support," said Maeyaert. "During
my second trimester I adjusted my bed to Sleep Number 45, but
now that I'm nearing the end of my pregnancy, I'm thankful that
I can sleep on a softer surface such as Sleep Number 35."
Sleeping for Two
According to the National Sleep
Foundation, 78 percent of women reported more disturbed sleep
during pregnancy than at other times. |
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Sleep disturbances during pregnancy
are often caused by nausea, heartburn, restless leg syndrome,
frequent bathroom visits and snoring -- aggravated by poor sleep
habits developed before pregnancy. Also, expectant moms must
learn to sleep in different positions to accommodate the growing
baby.
Sleep Tips for the Expectant
Mom
To deal with the discomfort of
sleeping for two, Select Comfort offers the following advice:
1. Invest in a Good Mattress
for Your Changing Physique
The Sleep Number bed is the perfect
solution for expectant parents because it can be quickly and
independently adjusted to the precise comfort level each partner
prefers. So the dad-to-be's side of the mattress can stay at
his ideal level of firmness while the expectant mom can change
her Sleep Number to accommodate her changing physique.
"Choosing a good mattress
can make a big difference in the quality of sleep you get at
night and the way you feel during the day," said Dr. Gary
Zammit of the Sleep Disorders Institute at St. Luke's -- Roosevelt
Medical Center in New York City. "Most people do not realize
that their bed is preventing them from sleeping well, and in
some cases keeping them awake."
2. Choose Pillows That Allow
You to Sleep on Your Left Side
If a pregnant woman is a stomach
or back sleeper, she may have difficulty getting comfortable
in bed. Tender breasts, a growing belly and backaches can force
a woman to sleep on her side during pregnancy. Sleeping on the
left side helps maximize the flow of blood and nutrients to the
placenta, and reduces the chances of low blood pressure, impaired
breathing, indigestion and hemorrhoids in pregnant women. Sleeping
on the left can also help an expectant mother's kidneys work
better and reduce swelling of the ankles, feet and hands.
Select Comfort recommends the
use of a "side sleeper" pillow to help pregnant women
adjust to sleeping in a new sleep position.
3. Eat Bland Foods and Drink
Fewer Fluids Directly Before Bedtime
Many pregnant women suffer from
nausea and heartburn that can disturb their sleep. Eating bland
foods, such as crackers or dry toast, before bedtime can reduce
those symptoms. Reducing fluid intake can also give a pregnant
woman a few more moments of rest by reducing trips to the bathroom
during the night. Pregnant women are encouraged to limit caffeinated
substances, such as coffee, tea, chocolate and soda. Avoiding
caffeine at least three hours before bedtime can help expectant
moms sleep better.
4. Take Short Naps During
the Day
Pregnant women often feel more
tired as their body changes and the baby grows. Doctors recommend
taking short naps during the day to reduce daytime sleepiness.
A 30- to 60-minute nap can improve alertness, sharpen memory
and reduce symptoms of fatigue. According to the National Sleep
Foundation, more than half of pregnant women take at least one
nap during the workweek, while 60 percent take at least one weekend
nap. |
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