Scientists have proved that lack of sleep during pregnancy can lead to severe complications and hinder immune processes, says a study.
Scientists at the University Of Pittsburgh School Of Medicine conducted the research and the study was published in the journal “Psychosomatic Medicine”.
“Our results show the importance of identifying sleep problems in early pregnancy, especially in women experiencing depression,” said Michele Okun, Ph.D., assistant professor of psychiatry at Pitt`s School of Medicine and lead author. “The earlier that sleep problems are identified, the sooner physicians can work with pregnant women to implement solutions.”
There is a dynamic relationship between sleep and immunity, and this study is the first to examine this relationship during pregnancy as opposed to postpartum,” added Dr. Okun.
Tips to get better sleep:
The following tips may help you to get sound sleep during pregnancy. However, if your sleep disturbances are severe, consult your doctor.
- Extra pillows: Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow.
- Nutrition: Drinking a glass of warm milk may help bring on sleep. Foods high in carbohydrates, such as bread or cakes, can also promote sleep. In addition, a high protein snack can keep blood sugar levels up and could help prevent bad dreams, headaches, and hot flashes.
- Relaxation techniques: Relaxation can help calm your mind and muscles. These techniques include stretching, yoga, massage, and deep breathing.
- Exercise: Regular exercise during pregnancy promotes physical and mental health. Exercise also can help you sleep more deeply. However, vigorous exercise within four hours of bedtime should be avoided.
- Prescription and over-the-counter medications: Ideally, all medications should be avoided during pregnancy. Some drugs can hurt the developing baby. However, there are some medications that are considered safe to take during pregnancy and that might help you sleep better. Always talk to your doctor before taking any kinds of drugs. This includes over-the-counter drugs, herbs and dietary supplements.