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Normal Follicle Stimulating Hormone (FSH) Level to Get Pregnant
If you're trying to get pregnant, you may have come across the terms 'FSH level' or 'follicle stimulating hormone level' from your fertility specialist. This hormone is responsible for ovulation, ensuring that the egg is released from the ovaries for fertilisation. Having proper FSH levels means that you're viable for pregnancy and have higher chances of conceiving a healthy baby.
High FSH levels are a cause for concern among women, and here's everything you need to know about FSH levels to get pregnant.
What Is Follicle Stimulating Hormone (FSH)?
Follicle Stimulating Hormone (FSH) is a hormone that is responsible for causing ovulation in women. All women, during their menstrual cycles, experience an above-baseline FSH level, which is a good indicator of being able to get pregnant. Older women have higher FSH levels due to ovarian maturing since an 'older' ovary requires more stimulation for its egg follicles. Thus, FSH levels rise with age. Women who experience PCOS ('Polycystic Ovary Syndrome') have low FSH levels and either ovulate erratically or do not ovulate at all.
What Is the Normal FSH Level to Get Pregnant?
Normal FSH levels in women for pregnancy range between 4.7 and 8 IU/L during menstrual cycles. These levels take into consideration that you aren't on any birth control pills or similar medications 4 weeks prior to the FSH Level testing at the clinic.
What Causes High FSH Levels?
High FSH levels in women are linked to the reasons below.
1. High Maternal Age
Late pregnancies are getting more common around the world as women are seemingly getting pregnant after 35. The ability of a woman to conceive deteriorates slightly in her 30s, and it becomes incredibly tough to get pregnant in her 40s. As a woman ages, her FSH levels begin to elevate in an attempt to produce viable eggs. At each menstrual cycle, you lose some eggs from the finite number of eggs you have in your body. More FSH is required to stimulate ovulation as a woman ages till she reaches a point where elevated FSH levels no longer work and are unable to assist with ovulation.
2. Inferior Quality of Eggs
Inferior quality of eggs in women is another cause of infertility and high FSH levels. This results from health problems, lack of proper nutrition, endometriosis, radiation therapy, and chemotherapy. The inferior quality of eggs leads to a woman's FSH levels to rise, which is a typical response from the body in an attempt to improve their quality. Young women are also susceptible to this condition.
3. Premature Ovarian Failure
When the ovaries are damaged and a woman is unable to produce eggs before the age of 32, the brain sends a message to the pituitary gland to raise FSH levels for stimulating egg production. FSH level symptoms, in this case, are similar to those who experience menopause and the FSH levels keep rising as a result of the lack of production of eggs.
Follicle Stimulating Hormone (FSH) Test
FSH is present in both men and women. Your doctor may do a series of tests to get the levels checked in conjunction with other hormone tests like estrogen testing, testosterone sampling and luteinizing hormone testing. The doctor may suggest estradiol and AMH level tests.
1. When Are FSH Levels Checked?
In a healthy ovulating woman, FSH levels are checked on Day 3 of the menstrual cycle, alongside two other tests - the luteinizing hormone (LH) test and estradiol testing.
2. Why Is an FSH Test Needed?
An FSH test is needed in both men and women for the following reasons:
To assess if the ovaries are damaged and if the woman has PCOS
To check for Erectile Dysfunction (ED) and low sperm count in men
To diagnose hypogonadism
To determine precocious puberty or delayed puberty in kids
To check whether menstrual cycles are regular or irregular
To diagnose any disorders or diseases of the pituitary gland
3. Types of Tests
Types of FSH (Follicle Stimulating Hormone) tests for men and women are:
Urine Test - Your doctor may ask for multiple urine samples throughout a period of 24 hours for testing the FSH levels in your body.
Blood Test - Blood work is done by injecting a needle into a vein on your arm. It may sting a little and you may experience bruising, but blood work is necessary for an FSH blood test.
Other Tests - Other tests involved alongside FSH testing are testosterone, estrogen, luteinizing hormone and estradiol tests.
Your doctor will tell you and your partner to get an FSH test done under the following conditions:
If you have irregular periods
If you are over 35 (to rule out perimenopause or menopause)
If you have problems getting pregnant despite trying for a long time
If you have a pituitary gland or hypothalamus disorder
FSH and Ovarian Reserve
Your ovarian reserve is the number of eggs you have in your ovaries. Think of them like eggs in a basket - the more you have, the greater are the chances of finding high-quality ones. Although some women may have a higher number of eggs, the quality isn't necessarily all good, which is important to remember. Ovarian reserve testing is common in women to check for fertility issues during menstrual cycles. The three common types of ovarian reserve tests available are - FSH Tests, Antral Follicle Count (AFC) test, and Anti Mullerian Hormone (AMH) test.
Antral Follicle Count (AFC) Testing - This is an ultrasound test that counts your antral follicles. This test is not always accurate due to it being very technically-dependent. However, the ideal AFC is 15-20 for the two ovaries in women.
Anti Mullerian Hormone (AMH) - A newer blood test that is more accurate than AFC testing, AMH is a type of hormone that contributes to the growth of antral follicles. The more antral follicles you have, the higher your AMH levels are since they are correlated. Regular blood testing reveals AMH levels in your body during menstrual cycles.
FSH Testing - FSH levels higher than 12 are a cause of worry for women, but it is important to keep in mind that these levels change on a monthly basis due to changes in the number of antral follicles in women. If your estradiol levels are <200pmol/l, your FSH levels will be accurate in determining the quality and health of your ovarian reserve.
Ovarian reserve tests do not tell the entire story of the chances of conception and successful pregnancy, but they are helpful guides that are used to optimise lifestyle choices for treating infertility issues in women.
FSH and Menopause
If your follicle-stimulating hormone (FSH) levels are consistently peaking at 30 IU/mL or higher, you have been approaching or have likely already reached menopause. This will usually accompany the fact that you haven't had a menstrual period for an entire year. Clinicians sometimes recommend saliva testing in conjunction with tests like AFC and AMH to confirm menopause since FSH alone isn't enough to confirm whether you have reached menopause. Baseline FSH levels increase when women reach perimenopause which indicates that a lower amount of eggs are left. Perimenopause lasts 4 years, and a woman enters menopause within 12 months from the date she hasn't had her last period.
The numbers in your FSH level test may vary at times - they may be misleading if you are on birth control pills and other prescription drugs prior to testing. FSH testing is invalid if you're on certain hormonal therapies as well, and if you suspect that you're in perimenopause, you should get a complex medical examination done at the clinic or hospital.
What Are the Chances of Getting Pregnant With High FSH?
High FSH levels reduce your chances of getting pregnant and are good indicators of chromosomal abnormalities. Getting pregnant is tough and sometimes even impossible for those who have consistently high FSH levels, and an egg donation treatment becomes the only viable choice for a healthy baby and a pregnancy. If you are experiencing high FSH levels during the early stages of your menstrual cycle, it could be an indicator of ovary failure, reduced fertility, poor quality eggs, or decreased implantation rates.
Keep in mind that FSH levels of 15 and above are considered high and anything below 9.5 is the optimal FSH range for fertility and pregnancy. There have been cases where women were able to experience high FSH levels and successful pregnancy, although those are in the minority.
How to Lower Your High FSH Levels
If you're trying to lower your FSH levels, we've got good news for you. There is still time and there are ways you can safely lower them naturally. Here are a few ways you can do that:
1. Eat Sea Vegetables and Dark Greens
Sea vegetables like kelp, nori and wakame contain large amounts of iodine and essential fatty acids that are crucial for optimum endocrine health. Try eating these with salads and sushi, or make vegetable rolls out of them. If you don't get sea vegetables where you live, you may consider using supplements. Kelp supplements are especially popular due to their high iodine content.
2. Take Bee Pollen
High in nutrient density, bee pollen is loaded with minerals, proteins, vitamins, and immune-healthy compounds. Bee pollen is also available in supplement form.
3. Consume Superfoods
A rich source of protein that is packed with important minerals like magnesium and potassium, spirulina is one among nature's superfoods and makes the list of foods best for endocrine health. Other superfoods you could try are chlorella, moringa and chia seeds. Nutrition manufacturers these days sell superfood blends which include green blends of spirulina, wheatgrass, barley grass, chlorella, acai berry, stevia, and others. However, it's best to consult a doctor before consuming anything you are not used to.
4. Consider Fertility Massages
Fertility massages balance the hormones and control their production by providing stress relief through the massaging of the ovaries. The liver is massaged as well, and communication between the pituitary, hypothalamus and ovaries are enhanced.
5. Try Acupuncture
Acupuncture is very effective in treating hormonal imbalances and normalising FSH levels when combined with proper nutrition. Auricular acupuncture is the most preferred method of treatment and cures disorders related to the autonomic nervous system.
6. Maintain a Healthy Weight
Being overweight, underweight, or obese leads to fertility issues in women and affects FSH levels. Focus on moving towards a healthy weight and get proper nutrition for best results. You don't just want to be at the proper weight range according to your height; you also have to make sure you're getting your nutrients.
7. Try Relaxation and Stress Reduction
Yoga, meditation, art, prayer, and other stress-relieving or 'grounding' activities are perfect for lowering stress levels, and subsequently, your FSH levels. Other stress-reduction therapies you could try are qi gong and tai chi. Participate in dance classes, socialise with friends and enjoy an active lifestyle. Less stress is a major indicator of a healthy hormonal system and is not only good for your FSH levels, but for your life too. Improve your quality of life by making the necessary diet and lifestyle tweaks, and you'll experience normal FSH levels in no time.
8. Lower Blood Sugar Levels
Optimum blood sugar levels help with estrogen production and the balancing of FSH levels in the body. Lowered blood sugar levels contribute to stronger embryos and proper nourishment of the developing follicles in the ovaries. Get your blood sugar levels tested regularly, and consume foods that do not have too much sugar or a high glycemic index (GI). Talk to your doctor about what these fruits and veggies are, and incorporate them into your diet.
9. Herbs
Herbs like maca, American ginseng and other adaptogen-herbs are effective in normalizing estrogen levels in the body. Men and women who consume maca and American ginseng have experienced an increased libido, a healthy sperm count and proper estrogen levels, all of which are essential for normal FSH levels and healthy pregnancy. You can try Chinese herbs as well, as they are known to nourish the spleen, kidneys and liver, all of which are responsible for optimal reproductive health.
Other options you could consider if you have high FSH levels are in-vitro fertilization and intrauterine insemination (IUI) in conjunction with stimulating your ovaries by raising FSH levels by methods recommended by a fertility specialist. These involve injectable medications like Gonal-f, Follistim and Bravelle. Your last resort will be looking for an egg donor if things look bleak.
If you eat healthy, live stress-free and get your daily dose of nutrition, there's no reason why you cannot have a healthy pregnancy. Don't let high FSH levels deter you from having a pregnancy and give your body the necessary time to recuperate, heal, and normalise them. It takes time; and as the saying always goes - 'better late than never.'
Consult with your clinic or doctor regarding what else you can do if you're having problems conceiving even after following the above advice, nutrition guidelines, and lifestyle tips.
Resources and References: WebMD
Also Read: LH Surge and Its Importance in Getting Pregnant Read more
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Magnesium Intake in Pregnancy
Magnesium is a vital mineral during pregnancy. From resolving abating leg cramps to preventing premature uterus contractions, you need to increase magnesium intake if your prenatal diet is not providing you with the required dosage. Magnesium supports muscle relaxation and optimises blood pressure levels, thus making delivery less painful and pregnancy a breeze.
Is it safe to take magnesium when pregnant?
Magnesium must be implemented in prenatal diets and only supplemented when there is a deficiency in mineral consumption. It is safe to supplement magnesium during pregnancy provided expecting mothers do not overdose or self-medicate with capsules solely.
Why is magnesium important during pregnancy?
Magnesium supports muscle relaxation and optimises blood pressure levels, thus making delivery less painful. It also prevents the possibility of premature contractions and enables the growth of strong bones and teeth in your baby.
How much magnesium is recommended for pregnant women?
The overall daily magnesium dosages for women are as follows according to the stages of pregnancy:
18 years and below –
Pregnant: 400mg/day
Breastfeeding: 360 mg/day
19 years to 30 years –
Pregnant: 350mg/day
Breastfeeding: 310mg/day
Non-pregnant:310mg/day
31 years and older –
Pregnant: 360mg/day
Breastfeeding: 320mg/day
Non-pregnant:320mg/day
What is important is not getting the magnesium dosage right on a daily basis but aim for a weekly average of the recommended amounts over the course of time for best results.
Effects of Magnesium on The Baby
The following are the effects of adequate magnesium supplementation on babies:
Regular sleep and wake cycles
Healthy muscle tone and foetal development
Improved foetal circulation in the mother's womb
Deficiency of Magnesium
Magnesium deficiency results from a lack of a balanced diet. If you are not getting regular dosage numbers through your daily diet, you may need to take magnesium supplements based on doctors' recommendations. Magnesium deficiency leads to chronic fatigue, muscle cramps, and may even lead to premature uterus contractions, thus affecting the baby's delivery. Foetal development is also affected by magnesium deficiency, and muscle twitching is experienced by pregnant mothers due to a lack of sufficient magnesium in the blood.
How to Include Magnesium in Your Diet?
Magnesium can be included in your diet through a combination of healthy diet, prenatal vitamins, and supplements. Supplements are ideal when your diet isn't providing you sufficient doses of magnesium, or you fail to eat enough to reach up to the recommended numbers. Please consult a doctor before taking over-the-counter magnesium supplements since overdosing leads to blood toxicity, muscle cramps, and other health problems.
Magnesium Food Sources
You can include magnesium in your diet in incorporating foods such as peanut butter, almonds, leafy green vegetables, and fruits such as bananas, avocados, and dry fruits. Dark chocolate is the queen of magnesium for pregnant women and may be incorporated into diets. The purer the dark chocolate, the more magnesium content it has. Aim for a daily value of 350mg magnesium through your diet by ingesting foods like almonds, pumpkin seeds, yoghurt, spinach, and black beans.
Here is a list of magnesium-rich food sources for your reference:
Food
Milligrams
(mg) per
serving
Percent
DV (Daily Value)
Almonds, dry roasted, 1 ounce
80
20
Spinach, boiled, ½ cup
78
20
Cashews, dry roasted, 1 ounce
74
19
Peanuts, oil roasted, ¼ cup
63
16
Cereal, shredded wheat, 2 large biscuits
61
15
Soymilk, plain or vanilla, 1 cup
61
15
Black beans, cooked, ½ cup
60
15
Edamame, shelled, cooked, ½ cup
50
13
Peanut butter, smooth, 2 tablespoons
49
12
Bread, whole wheat, 2 slices
46
12
Avocado, cubed, 1 cup
44
11
Potato, baked with skin, 3.5 ounces
43
11
Rice, brown, cooked, ½ cup
42
11
Yoghurt, plain, low fat, 8 ounces
42
11
Breakfast cereals, fortified with 10% of the DV for magnesium
40
10
Oatmeal, instant, 1 packet
36
9
Kidney beans, canned, ½ cup
35
9
Banana, 1 medium
32
8
Salmon, Atlantic, farmed, cooked, 3 ounces
26
7
Milk, 1 cup
24–27
6–7
Halibut, cooked, 3 ounces
24
6
Raisins, ½ cup
23
6
Chicken breast, roasted, 3 ounces
22
6
Beef, ground, 90% lean, pan-broiled, 3 ounces
20
5
Broccoli, chopped and cooked, ½ cup
12
3
Rice, white, cooked, ½ cup
10
3
Apple, 1 medium
9
2
Carrot, raw, 1 medium
7
2
Source: https://www.ancient-minerals.com/transdermal-magnesium/dietary/
Magnesium Supplements
There is no need for magnesium supplements as it is possible to get all the magnesium you need from a healthy, balanced diet. Besides, prenatal vitamins also contain some amount of magnesium. However, if you think you aren’t getting enough from your diet, you can consult your doctor about prescribing some magnesium supplements.
Side Effects of Magnesium Supplements
Overdosing on magnesium supplements lead to different side effects. The following are the side effects of consuming too many magnesium supplements:
1. Blood Toxicity
Toxicity in the blood is a result of high magnesium levels in the body. This may be counteracted by using an over-the-counter calcium supplement to lower magnesium levels in the blood.
2. Muscle Cramps
Overdosing on magnesium supplements leads to muscle cramping and twitching in pregnant.
3. Diarrhoea
Diarrhoea and irregular bowel movements are a result of increased magnesium intake in the body
4. Other Health Problems
High magnesium levels lead to a lack of a knee-jerk reflex in the body. Overdosing on supplements may even lead to cardiac arrest, irregular heartbeat, and blurry vision.
Magnesium Salts
Dipping into Epsom Salt Baths is the height of luxury in terms of supplementing magnesium for pregnant women. Magnesium salt baths relieve muscle aches and rejuvenate women during pregnancies, thus alleviating some of the pain by relaxing the body.
According to a 2004 study conducted by the University of Birmingham, magnesium is better absorbed without adverse effects by soaking in Epsom salt baths through the skin. Ingesting magnesium supplements orally sometimes interferes with the magnesium absorption process for those with Celiac disease and Type 2 diabetes which is why soaking in Epsom salt baths proves to be highly useful.
Magnesium Sulfate
Magnesium sulfate in pregnancy is administered to women intravenously to prevent preterm labour and ensure a smooth delivery. Magnesium levels in the blood lower calcium content in uterine muscle cells and allow the uterus muscles to relax, thus preventing premature contractions early on during the 37 weeks of pregnancy.
Why take it?
Even though using magnesium sulfate in pregnancy does not prevent delivery, it can slow and delay delivery by a few days which makes a significant difference in the proper development of a foetus, thus preventing death and regulating fetal lung functions. Additionally, the risk of cerebral palsy for babies is also lowered by ingesting magnesium sulfate during pregnancy.
Precautions to take
Overdosing on magnesium sulfate leads to:
Dry Mouth
Nausea
Headaches and blurry vision
These side effects can be reversed by using a medication called Calcium Gluconate.
Side Effects
Some of the side effects of high magnesium supplementation or administration during pregnancy include:
Poor reflexes
Sweating
Anxiety
Shortness of breath
Irregular Heart Beat
Muscle tightness
Headaches
Magnesium Citrate
There are many reasons why magnesium citrate is beneficial during pregnancies. The following are the uses and benefits:
Prevents indigestion and can be taken as a laxative
No serious adverse effects or side effects
Promotes regular and easy bowel movements through water retention in stool
Is administered before colonoscopy procedures for cleansing the colon
Does not interact with most medications (except few like Tetracycline Antibiotics and Potassium Phosphate)
Is highly absorbable by the body
Although there are no serious, life-threatening side effects, it is advisable to consult with your doctor before deciding on the dosage for Magnesium Citrate Intake.
FAQs
1. What Is The Role of Magnesium Oxide During Pregnancy?
Magnesium oxide promotes optimal magnesium levels in the blood during pregnancies. It may be used as a laxative, for preventing indigestion, and must be taken two hours after taking other supplements based on doctor's recommendations.
2. Can I Take Magnesium Hydroxide?
Magnesium hydroxide is used to relieve heartburn and for breastfeeding purposes during pregnancy. Consult your healthcare provider before deciding to opt for this medication.
3. What Other Magnesium Supplements Doctors Usually Recommend During Pregnancy?
Magnesium recommendations by doctors usually range from supplementing in chelate and citrate forms since these are high absorbable and naturally found in food sources. Doctors sometimes recommend Magnesium Threonate, Magnesium Orotate, and Magnesium Glycinate, during pregnancies. The type of supplement recommended to you will be based on blood test analysis results for magnesium levels during pregnancy.
4. Is Magnesium Oil Safe During Pregnancy?
Yes. Magnesium oil is safe during pregnancy and better absorbed through the skin. Oral magnesium supplements may sometimes cause diarrhoea or interact with other medications, however, with magnesium oil there are no side effects.
From promoting well-being to instilling calmness and reducing anxiety, it is no wonder that Magnesium is the answer to saying goodbye to tensions and cramps. Although Magnesium is beneficial during pregnancy, it is advisable to start upping your magnesium intake if you're already deficient since it comes with a host of health and lifestyle benefits. Please consult with your healthcare provider before deciding on the brand, type, and dosage of magnesium before, during, and even after pregnancy. Read more
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Effects of Pregnancy on Your Sleep
Research shows that more than 78% of women have complained about disturbed sleep during pregnancy. Here are some questions related to the effects of pregnancy on sleep and their answers that can prepare you to try sleeping like a baby during pregnancy.
Video: Effects of Pregnancy on Your Sleep
https://www.youtube.com/watch?v=otqXOrL6BrQ
Pregnancy and Sleep
Pregnancy can have a major impact on your ability to sleep well. Research reveals that hormonal changes modify are the cause of irregular sleeping patterns during pregnancy If you have any sleep-related difficulties, they might get aggravated, making it harder to sleep.
Many women also experience sleep problems for the first time during pregnancy. Sleep-related issues may originate when you conceive or during the later stages. However, sleeplessness and disturbed sleep usually increase as you advance into the later stages of pregnancy. Frequently waking up at nights is a common problem during the last trimester. You must be aware that fatigue and pregnancy go hand in hand. Lack of sleep is one of the catalysts for increased fatigue.
What Causes Sleeplessness While Pregnant?
Pregnancy brings a lot of changes to your body. These changes can impact your physical and emotional well-being. Pregnancy sleep can be a nightmarish experience for some women, so make sure you read about it to equip yourself to deal with the worst. Now that we are aware of pregnancy affecting sleep, you must be wondering about the reasons that cause sleeplessness during this journey. Let us look at some common causes of insomnia during pregnancy:
1. Hormonal Changes
One of the key changes that occur in women during pregnancy is the change in hormones. In addition to physical changes and emotional ups and downs, these hormones also affect sleep patterns. The hormones include:
Progesterone – This hormone relaxes smooth muscles and can contribute to nasal congestions, heartburn and frequent urination. All these symptoms affect sleep patterns. It also decreases wakefulness during the night and reduces the amount of Rapid Eye Movement (REM) sleep, the state of sleep characterised by vivid dream imagery.
Estrogen – This hormone can also disturb sleep patterns if it contributes to a process known as vasodilation. Estrogen makes blood vessels larger through this process, which leads to swelling in the feet and lungs. It can affect breathing during sleep and can decrease REM sleep.
Oxytocin – Increased levels of oxytocin during the nights causes contractions, which affect sleep.
2. Physical and Emotional Changes
Sleeplessness during pregnancy can also be caused by various physical and emotional changes like not finding a comfortable position to sleep well, leg cramps, nasal congestion, heartburn, shortness of breath, increased heart rate, backaches, anxiety and Restless Legs Syndrome (RLS), a condition that gives an uncomfortable tingling sensation in your legs are some of the causes for sleeplessness.
Pressure on the bladder due to the growing foetus and belly can cause frequent urination and discomfort that affects sleep.
Sleep Changes in the First trimester
Sleeping position during pregnancy in the first trimester can be quite challenging because you are adapting to the sudden changes that are coming your way, both physically and mentally. You might start feeling sleepy during the day and will feel like taking short naps through the day. A higher level of progesterone makes you drowsy during the daytime but disrupts sleep at night. Sleeplessness at night also leads to fatigue during the daytime.
Tender breasts make it difficult to find a comfortable sleeping position. It is good to sleep on the left side because it improves the blood flow to the uterus and the growing foetus. It also helps in flushing out fluids and waste from your body.
The growing foetus and uterus increase the pressure on the bladder and the need for frequent urination hinders your sleep schedule.
Sleep Changes in the Second Trimester
Sleeping position during pregnancy in the second trimester can be a little relaxed for some women. Sleep improves during the second trimester. Nausea and the need for urinating frequently decline and you tend to sleep better. Some reasons that can cause sleep disorders during this trimester include congestion, leg cramps and restless legs syndrome.
Sleep Changes in the Third trimester
Sleeping position during pregnancy third trimester is very challenging because you get restless and experience disturbed sleep. Research reveals that women wake up multiple times at night and this affects their sleep. The causes for sleep disturbance during the third trimester include:
Itching
Leg cramps
Frequent urination
Heartburn
Forced body position in bed
Back pain
Joint pain
Numbness in the hands
Breast tenderness
Anxiety
What are the Common Pregnancy Sleep Problems?
Now that we are aware that pregnancy affects sleep, let’s look at some common pregnancy sleep problems:
1. Frequent Urination
The need to urinate frequently can cause disturbance in sleep patterns. Higher levels of pregnancy hormones lead to frequent urination. The growing size of the foetus increases pressure on the bladder, inducing a feeling of uneasiness. Also, the kidneys must filter about 50 percent more blood than usual, which leads to the production of more urine.
2. General Discomfort
Finding a comfortable sleeping position becomes difficult because of the growing belly. Women who are used to sleeping on their stomach and back also find it challenging to sleep peacefully, without discomfort.
3. Heartburn
Hormonal changes also instigate heartburn. This can be bad at night and make it difficult for you to sleep. During the third trimester, the baby bump can worsen it.
4. Leg Cramps
As your legs carry excessive weight during pregnancy, compression of blood vessels in your legs and fatigue can cause cramps.
5. Nasal Congestion
Higher oestrogen and progesterone levels increase blood volume to the membranes in your nose. This leads to more mucus and a stuffy nose. This nasal congestion causes discomfort and coughing at night.
6. Restless Leg Syndrome
Some women suffer from RLS, which hinders sleep. This condition causes an aching and tingling sensation in the legs and you have the urge to move your legs restlessly, thereby affecting sleep.
7. Sleep Apnea
In this condition breathing is interrupted during sleep, thereby disturbing your sleep schedule.
Sleeping Positions during Pregnancy
Sleeping posture during pregnancy plays a vital role in all the trimesters. Practicing sleeping on the side will be very helpful as you progress through your pregnancy.
The best position to sleep during pregnancy is by lying on your side with your knees bent to ensure the greatest comfort. This posture eases your heart's job because it keeps the baby's weight from exerting pressure to the inferior vena cava, a vein that carries blood to the heart from your feet.
Many doctors recommend that pregnant women sleep on their left side because it prevents the uterus pressuring the liver. It also improves circulation to the heart and allows easy flow of blood to the foetus, uterus and kidneys.
Try using pillows to get a comfortable sleeping position. Using a rolled-up blanket for your back may give some relief. You can consult your physician to help you in deciding a good sleeping position in pregnancy that provides you maximum comfort.
Insomnia during Pregnancy
Insomnia is a condition wherein you have difficulty falling asleep, staying asleep or both. Women experience insomnia during pregnancy, but it is very common during the first and third trimesters.
Anxiousness, nausea, back pain, leg cramps, frequent urination and shortness of breath are some of the reasons for insomnia. Although you cannot completely avoid sleep discomforts, there are some tips that can help you get better sleep during pregnancy.
Tips for Better Sleep While You Are Pregnant
It’s advisable to set up good sleeping habits to ensure that you have a balanced sleep during pregnancy. Following are some tips to help you get better sleep while you are pregnant:
1. Fix a Bedtime Routine
Prepare yourself before going to bed by avoiding radiations from TV, mobile phones, tablets or other digital devices . Reading, relaxing and short, warm water baths can help you unwind and put you to sleep easily. If you feel wide awake, wake up and distract yourself to ensure you fall asleep at the earliest.
2. Drink Liquids during the Day
Drink water and other liquids to stay hydrated during the day. Limit your liquid intake after 7 pm. This habit prevents the urge to wake up, and avoids frequent urination.
3. Eat a Balanced Meal
Feed yourself a healthy dinner, but ensure to relish it slowly to reduce the chances of heartburn. Have an early dinner and do not sleep hungry. Eat a light snack, if required. Protein-rich food ensures that your blood sugar levels are steady during the night. A warm glass of milk can help you immensely. Avoid greasy, spicy, sugary food,acidic food, and caffeine.
4. Make your Sleeping Space Comfortable
Ensure that you have everything required to give you a comfortable sleep. Use a comfortable sleep bra to ensure that your breast tenderness doesn’t cause discomfort. Keep your room dark, with minimal lighting if required, to ensure that the ambience is perfect for sleeping well. Use a night light in the bathroom because bright lights can hinder you from getting back to sleep.
5. Exercise, but Relax
Stay active during the day to ensure that you sleep well at night. Also, practice relaxation techniques and meditation to help you get a good night’s sleep.
6. Correct your Sleeping Posture
Ensure that your sleep posture doesn’t affect your sleep. The best way to sleep during pregnancy is on your side, preferably on the left side. This posture helps in circulation and is safest for the baby
7. Check on Supplements and Medication
One of the reasons for leg cramps can be low calcium or magnesium levels. Also, check on iron and vitamin deficiencies in your body as they are vital minerals to sustain a strong body for delivery and growth of the baby. Ensure that you consult your doctor and get advice on increasing the dosage of these supplements, if required. Use saline nasal sprays and nose strips as they give quick relief from nasal congestion.
8. Check your Emotional Levels
Avoid anxiety and stress because it kills sleep and you end up being tired.
Sleeping to your heart’s content throughout pregnancy is challenging. However, planning and prioritising sleep can help you go miles in catching up. Research reveals that women with less sleep during pregnancy are more likely to have C-section deliveries and long hours of labour.
It is advisable for women to get extra rest and sleep early because you must remember that with your baby in you, you are sleeping for two and not one. While you wait anxiously to hold your little one, ensure that you sleep like a baby to make your journey a memorable one.
Also Read:
Sleeplessness during Pregnancy
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Vandana Sharma has added a new answer
Guardian of 0 children
17 hours ago
Q. #asktheexperts hi I am at 35 th week 2 days and my baby weight is 1.880 I saw few video in that video they said baby weight would be above 2 kg is that any problem ? my baby weight is okay or not
Vandana Sharma
Nutritionist
17 hours ago
A. Hello mom every baby is different as every pregenancy as well too , so please avoid stress as it wouldnt be good to take that tension please have a healthy diet , and keep your self hydrated
Dr Bandana Joshi has added a new answer
Mom of a 3 m old child
17 hours ago
Q. can I bring 3 month old baby with me to the office.is there any physical harm with the baby
Dr Bandana Joshi
Ayurvedic Physician
16 hours ago
A. Better to avoid as they are so many people in office and you can’t ask everyone to sanitise the hands but if for particular occasion you are planning to taue the baby to office then you can plan
Dr Priyanka Kalra has added a new answer
Guardian of 0 children
15 hours ago
Q. my mother died 9 years ago. Now I am 8 month pregnant(32 week).my due date is June 25.I am planning my delivery in hospital near to my home since this is my first pregnancy.I have only father and unmarried brother in my home.If there is emergency I don't have any female to support. Does hospitals allow male bystander during delivery. what should I do if I don't have any female support. My aunt live far from our home.
Read moreDr Priyanka Kalra
Obstetrician and Gynaecologist
6 hours ago
A. yes. males can come. do ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
Rashmi has added a new answer
Guardian of 0 children
14 hours ago
Q. #asktheexpert hi this is Sarika here . my question is how to encourage my baby to latch because he get irritated whenever I try to latch him
Rashmi
Mom of a 9 yr 7 m old girl
14 hours ago
A. It’s very important that when you ask a question please provide us the age of the child currently I would say that if your child is unable to latch properly so whenever you’re feeding Press your breast with your hands for the feeding of the milk is better because the milk flow is going to be better and hopefully that you do the trick
Mohammad amin has added a new answer
Guardian of 0 children
3 hours ago
Q. my baby have gastric problem..
Mohammad amin
Guardian of a 2 yr 11 m old boy
2 hours ago
A. use colimex df drops
Rashmi has added a new answer
Expecting Mom due in 1 month
3 hours ago
Q. #asktheexperts red scretch marks
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. You can mix coconut oil and Kapoor together and that is what you can apply regularly want to your stretch marks is one of the best options that you can use currently other than that also I would recommend you that if you feel any kind of a burning sensation or irritation then you can have a word with your gynaecologist
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