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Don't Miss the Benefits of Daytime Sleep while Pregnant

For some pregnant women, napping may not be easy to do, for various reasons. For example, busy working or not used to doing naps. Even though napping during pregnancy is important to do.

Basically, napping is useful to meet the need for sleep during pregnancy, which is 8-10 hours per day. Napping can be done to help meet sleep needs, especially for pregnant women who have difficulty sleeping at night.

Various Benefits of Napping for Pregnant Women

Sufficient sleep needs through naps, can provide a variety of benefits for the health of pregnant women, including:

1. Overcoming fatigue




A tired body is one of the most common symptoms of pregnancy, especially in the first and third trimesters. Napping is useful to overcome the fatigue felt by pregnant women.

2. Sharpen memory

In addition to fatigue, forgetfulness is also one of the symptoms that may make pregnant women feel. Napping helps pregnant women get enough rest, so they can concentrate optimally. Thus, the memory of pregnant women will also be better.

3. Relieves headaches

Headaches are indeed a very disturbing thing. But don't worry, pregnant women, because headaches can be overcome with a short nap.

4. Reducing the risk of premature babies

Reducing the risk of premature babies is not only done by fulfilling the nutritional needs of pregnant women. According to research, pregnant women who routinely take naps are less likely to give birth to premature babies.

5. Overcoming insomnia

A nap routine is also useful for dealing with insomnia during pregnancy, especially in the first trimester. However, try to take a nap that is not too long, pregnant woman. Napping too long will make it difficult for pregnant women to sleep at night.

Read Also : List of nutritious foods for pregnant women and its benefits

Ideal Nap Duration during Pregnancy

In order for the benefits of napping during pregnancy is optimal, don't forget to pay attention to the duration. The ideal nap duration for pregnant women is 30-60 minutes. Pregnant women are advised not to take a nap too short or too long, because it can cause fatigue.

Also, pay attention to the time. Ideally, take a nap before 3:00 p.m. If possible, pregnant women can divide their nap time twice a day.

How to get quality sleep

After knowing the benefits of napping for pregnant women, it's also a good idea for mothers to know things that can make mothers get quality sleep.

1. Drink plenty of water

Water is an intake that needs to be considered during pregnancy. Drink plenty of water during the day to sleep. But, not at night, because it will increase the mother's urination in the middle of the night and interfere with sleep.

2. Sports

Sports actually contribute to deep sleep. Make sure pregnant women take the time to exercise in the morning and evening to facilitate blood circulation, increase metabolism so they can sleep well at night.

3. Do Fun Activities Before Sleeping

Mood has an effect on deep sleep. So that pregnant women get quality sleep, it's a good idea for mothers to have fun rituals before going to bed. For example, such as drinking warm milk, taking a warm bath, listening to music, reading books, and even having sex with a partner.

4. Sleep with Side to Left

Many health experts advise pregnant women to choose the position of sleeping sideways to the left. This is the safest and most comfortable position that facilitates blood flow to the fetus. Sleeping sideways to the left can also protect internal organs, so it is indeed the best choice for safe and quiet sleep for pregnant women.

5. Position the pillow as comfortably as possible

Choose a pillow material that is soft and soothing, it will be better if the pillow is specifically for pregnant women. Position the body as comfortably as possible, and position the pillow in parts that often feel sore. For example, calves that are often cramped or on the back are often sore.

6. Avoid Foods That Make Pregnant Women Nauseous

Nausea will make it difficult for pregnant women to sleep because many are awake. Avoid eating foods and drinks that contain caffeine or other substances that make the mother awake. Choose a balanced diet for the health of the mother and baby in the womb.

Seeing the many benefits of napping, let's try to take a nap every day. Do not hesitate to consult an obstetrician, if pregnant women have complaints or questions about pregnancy.

Read Also : 5 Raw foods that pregnant women must avoid





References

References

1. Gottesman, N., Reilly, K. M., Parents. How to Get to Sleep When You’re Pregnant. 
Parents. Top 10 Pregnancy Sleep Tips.

2. Johnson, T. C. WebMD (2019). Daily Naps and Other Ways to Cope With Pregnancy Fatigue.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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