Fatigue, Work and Pregnancy.Pregnancy Fatigue.
I seem to need more sleep than I ever did before. Is this normal?
Pregnant women need more sleep than they do when they're not pregnant. In most cases, 8 to 10 hours of sleep a night will help you feel better. When you see your doctor, one of the first tests he or she will do is a hematocrit to check for anemia, which can also be a reason for feeling tired.
I usually lie on my stomach when I sleep. Will I be able to do this as I get bigger?
Lying directly on your stomach isn't a good idea. It puts a lot of pressure on your growing uterus, which will be a comfort problem later. The bigger you get, the harder it is to lie on your stomach.
What is the best position for sleeping?
Learn to sleep on your side you'll be glad you did as you get bigger. Use some extra pillows to support your back so you don't lie flat on your back. Rest your top leg on another pillow. A "pregnancy pillow" that provides support for your entire body may help. My sister said it's not good for me to lie on my back during pregnancy. Does she know what she's talking about?
After 16 weeks (about 4 months) of pregnancy, it's best not to lie on your back when you sleep or rest. Lying on your back can place the uterus on top of important blood vessels (inferior vena cava and aorta) that run down the back of your abdomen. This can decrease circulation to your baby and to pans of your body. It may also be harder for you to breathe when you lie on your back.
I can't sleep enough at night to make me feel better. How do I get the rest I need?
Try napping during the day. If you can't nap, sit down and relax— listen to music or read, if that helps. When you relax, prop your feet above your chest, if possible, to help with any swelling and to ease any discomfort in your legs.
Pregnancy Stress. I've been under a lot of stress during my pregnancy. Is there anything I can do to help manage stress?
The following breathing exercise can help you relax when you feel stressed. - Inhale slowly as you count to 4. Push your abdomen out as you breathe in.
- Let your shoulders and neck relax as you slowly exhale while counting to 6.
- Repeat as often as you need to.
Hint: Play gentle, soothing music as you practice this exercise.
What else can help relieve my stress?
One exercise is to relax each muscle group with each deep breath. Start with the feet and work up through the legs, hands, arms, torso, shoulders, neck and face. Continue for 10 to 20 minutes. This exercise also works when you're having trouble getting to sleep.
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