Sleeping During Pregnancy

Sleeping During Pregnancy

Bahot saray expectant parents ye baat jantay hen k un months me good night sleep kitni hard hai jo un k child ki birth ko follow ker rahay hoon.actually aap first trimester me usual se zayada sleep keain gi,ye normal hai k aap tired feel kerin kuin k aap ki body work ker rahi hai aap k developing baby ko protect aur nurture kernay k liay.abhi placenta(orgn jo k baby ko birth tak nourish kerta hai) form ho rahi hai aur aap ki body me zayada blood bun raha hai aur heart bhi faster pump ker raha hai.

Later pregnancy me zayada terr women ko enough uninterrupted sleep get kernay me trouble hooti hai.

Why Can Sleep Be Difficult During Pregnancy?

First aur most pressing reason pregnancy me sleep ki fetus ka increasing size hai.,jo k comfortable sleeping position find kernay me hard prove hoota hai.ager aap start se hi back ya stomach sleeper hen tu aap ko apni sides per sleep kernnay me problem ho sakti hai(jo k doctor recommend kertay hen).aur jaisay hi pregnancy progress keray gi aur aap ka size bhi increase ho gat u bed k around shifting bhi difficult ho gi.

Doseri common physical symptoms bhi sleep me interfere kerti hen:

·      Urination ki frequent urge: aap ki kidneys harder work ker rahi hen jo k ab pregnancy me  blood ka increased volume (30% to 50%) filter kerti hen jo k aap ki body se move kerta hai.aur jaisay hi aap ka baby grow kerta hai aur uterus bigger ho jaati hai,aap ki uterus per pressure increase ho jaata hai.es ka matlab hai aap ki day aur night bath trips increase ho jaati hen.aur ager aap ka baby particularly night ko zayda active hai tu nighttime trips zayada hooti hen.

·      Heart rate ka increase hoona: aap ka heart rate pregnancy me zayada increase ho jaata hai aur zayada blood pump kerta hai.jaisay k zayada blood aap ki uterus me supply hoota hai tu aap ka hart harder work kerta hai baki body parts ko blood supply kernay k liay.

·      Breathing me shartness: start me tu aap ki breathing es liay effect ho gi because pregnancy k hormones increase hoon gay,jo k aap me deep breathing cause kerain gay.ye aap ko es tara feel keraye ga k jaisay aap air ko get kernay k liay harder work ker rahi hen.late breathing me difficulty ho gi because enlarged uterus zayada space lay gi jis k result me diaphragm(muscles jo aap k lungs k nichay han) k against pressure increase ho jaye ga.

·      Leg cramps aur backache: ap ki legs ya back me pain es wajja se ho ga kuin k aap extra weight carry ker rahi hen.pregnancy me body aik hormone relaxin produce kerti hai, jo k body ko childhood k liay prepare kerti hai.relaxin ka ik effect body me ligaments(flexible tissues jo k bones ko aik saath bind kertay hen) ka loose hoona hai,jo k pregnant women ko less stable aur zayada injury k liay prone bunna daiti hai,khaas torr per un ki backs me.

·      Heartburn aur constipation: bahot sari women heartburn ko experience kerti hen,jo k tab hoota hai jab stomach contents back up esophagus me reflux hootay hen.pregnancy me entire digestive system slow down hoo jaata hai aur food stomach aur intestine me longer rahta hai.heartburn aur constipation late pregnancy me worse hoo jatay hen jab growing uterus stomach aur larger intestine ko larger press kerti hai.

Aap ki sleeping problems k kaheen aur causes bhi ho saktay hen.bahot sari pregnant women ye report kerti hen k un k dreams usual se zayada vivid ho jaatay hen,aur kuch tu nightmares bhi experience kerti hen.stress sleep me interfere bhi ker sakta hai,maybe aap apnay baby ki health k baray me worried hoon,aap as a parent apni abilities k baray me anxious bhi ho sakti hen,ya delivery k baray me nervous feel ker rahi hoon.ye sub feelings normal hen,laikin ye sub feelings aap ki aur aap k partner ki sleep ko kafi hudd tak disturb ker sakti hen.

Finding Good Sleep Position

pregnancy k early me aap apni side per sleep kernay ki habit develop kerain.apni sides per sleep kerna aur knees ko bent kernna most comfortable position hai jaisay hi aap ki pregnancy progress ker rahi hooti hai.ye aap ki heart job ko bhi easier bunna daiti hai.ye baby k weight ka pressure large vein(jis ko inferior vena cava kahtay hen) apply kerta hai jis se aap ki body me blood legs aur feet se heart ki teruf back ko jaata hai.

Kuch doctors khaas torr per recommend kertay hen k pregnant women ko left side per sleep kernna chahiay.because aap ka liver aap k abdomen ki right side per hai.left side per laitnna ap ki uterus ko liver se off rukhta hai.left side per laitnay se heart ki teruf circulation increase hooti hai aur fetus,uterus aur kidney ki teruf zayada blood flow hoota hai.apnay doctor se poochain wo kiya recommend kerti hai --- zayada cases me sides per sleep kernna trick k torr per qam dekhaata hai aur aap ki back per bhi pressure kam ho jaata hai.

But zayada worry mat hoon,shifting position night me aik natural part hai sleeping ka aur aap es ko control bhi nahi ker saktien,third trimester me aap ki body back per shift nahi keray gi because ye sleeping position bahot uncomfortable bhi ho gi.

Ager aap apni back per shift kerain gi aur baby ka weight aap ki vena cava per pressure ppxert keray gat u aap jag jayain gi.dekhain aap ki doctor aap ko kiya recommend kerti hai;wo aap ko suggest ker sakti hai k aap khud ko aik side position per rukhnay k liay pillow use kerain.

Aap pillow se experiments kerain aur comfortable sleeping position find kerain.kuch women k motabik pillow un k abdomen k nichay ya phir legs k dermayaan help kertaa hai sleeping me.aur aik folded pillow ya phir folded planket bhi back k nichay aap per pressure ko kam kernay me help keray ga.infact market me kaheen pregnancy pillows bhi miltay hen.ager aap un ko purchase kernay k sooch rahi hen tu apni doctor se baat kerain k kon sa pillow aap k liay sahi rahay ga.

Tips for Sleeping Success

Following pointers aap k good night sleeping k chance improve ko ker dain gay:

·      Apni diet se caffeinated drinks like sode,coffee, aur tea ko jitn possible ho sakay nikal dain.in k early afternoon aur morning time intake ko linit kerain.

·       Night ko bed per jaanay se pelhay k kuch hours me bahot zayada fluids lainay se aur full meal lainay se avoid kerain(but es baat ka yaqeen ker lain k aap din me plenty of nutrients aur fluids laiti hen.kuch women breakfast aur lunch me zayada eat kerti hen jis ki wajja se smaller dinner kerti hen.ager aap ko nausea ho tu sleep se pelhay kuch crackers eat ker lain.

·      Apni sleep k liay bed per jaanay ki aur morning time uthnay ki aik routine bunna lain.

·      Rigorous exercise se avoid kerain bed per jaanay se pelhay.instead kuch relaxing kerain like soaking warm bath me 15 minutes k liay.cafferine free drink, jaisay k milk honey k saath, ya phir herbal tea ka cup.

·      Ager leg cramp aap ko awake kkerta hai tu aap apnay feet ko wll k against hardly press kerain ya phir leg per stand kerain.ye sure ker lain k aap diet me enough calcium lay rahi hen, jo k leg cramps ko reduce kernay me help keray ga.

·      Yoga class lain ya doseri relaxation techniques lern kerain jo k aap ko busy day k bahd unwind hoonay me help kerain(aap apni doctor se pelhay  koi aur new activity ya phir fitness technique discuss kerain).

·      Ager fear aur anixiety aap ko awake rukhti hen tu childbirth ya parenting class bhi aap join ker sakti hen.zayada knowledge aur pregnant women ki company app ko fears ko ease kernay me help kery gi jo aap ko night ko awake ker k rukhti hen.

What to Do When You Can't Sleep

Off course aisa bhi time ho ga jab aap ko neend nahi aye gi,tossing aur turning aur tense hoonay k aap ko neend nahi ah rahi ya phir hours ko count kernay ki bajaye,uthain aur kuch kerain:book read kerain,music soonain,Tv dekhain,letters ya emails read kerain, ya aisi activity kerain jo aap ko enjoyable lagay.eventually aap tired feel kerain aur aap ko neend ah jaye.

Aur ye bhi hoo sakta hai k aap din ko short light sleep kerain 30 to 60 minutes ki,takay aap khud ko last sleep k liay prepare ker sakain,zayada waqt nahi lagay ga k aik din ghar me aap apnay baby k liay sleeping times set ker rahi hoon gi!

Soooth aunty

thnx aunty