Best Sleeping Positions During Pregnancy | Must Follow

Sleep posture during pregnancy

Every woman wants to be a MOM. It is one of the most expected one in almost every single woman’s life. After getting married, a couple spends sweet times together. But they want a baby too to give their family a complete shape. And, here comes the ultimate sequence of pregnancy.

Why sleep position varies

We all love to sleep at night. You can learn more on how to sleep well here. But sleeping position during pregnancy varies from normal situation. When you are pregnant, your body goes through a number of changes. You will face some discomfort in your day to day life. These include eating problem, extra weight, sleep and much more. Sleep posture also changes then. Sometimes, you may not sleep deeply all through the night. But as a pregnant woman, you need to tolerate these types of problems.

Sleep posture during pregnancy

Yes, in this article, we will cover everything about how to sleep during pregnancy and which sleep posture is best for you.

To know everything in details, keep reading the article to the end.

Sleep on side is regarded as the best sleep position during pregnancy. But which side is the way better for you and your baby in your abdomen?

Best sleep position for a pregnant woman

The answer is “Left side”. Yes, sleep on left side is the best one for you. There are some reasons as well. When you sleep on left side bending your legs and knees, this posture triggers your blood circulation more which is equally beneficial for both you and your baby.

However, it does not mean that you only have to sleep on left side. You can change your side if you need. Besides, don’t be worried if you wake up from sleep suddenly and see you are sleeping on your back. During your pregnant time, always try to keep tension-free.

You can too put a pillow between your legs. It will allow your legs some comfort. Some pregnant women use side pillow as a support for their bellies because it helps your abdomen keep in position.

You may not sleep on your stomach during this period of time as your abdomen will be bigger day after day. So, it will almost impossible for you to sleep on your stomach even if you are a stomach-sleeper.

Possible discomforts during pregnancy

  • Extra weight gain

  • Bigger abdomen

  • Pain in the back

  • Heartburn

  • Insomnia

During pregnancy, you normally gain extra weight as your baby grows up day by day. Otherwise, a pregnant woman takes added care and extra food to keep fit physically.

An increased size of abdomen is another discomfort for a pregnant woman. For the bigger abdomen, you cannot sleep on your stomach and also on the back. If you sleep on your back, you may receive back pain.

By propping your upper body with a pillow, you can get rid of heartburn if you have.

Insomnia is another problem during your pregnancy. You may not sleep well at night in your late pregnancy. Sometimes, you may spend half of the night waking up on the bed.

Avoid these sleep positions

You, as a pregnant woman, should avoid two types of sleep posture. They are sleeping on your back and stomach.

The most important blood circulation which is very important for your heart and your baby hinders if you sleep on your back. It causes other problems like back pain, digestive method, hemorrhoids, low blood pressure and more. So, for the betterment, try to avoid this sleep position.

When your abdomen will grow bigger, you cannot sleep on your stomach though you want. Otherwise, your belly will not allow you to sleep on it as it undergoes some major physical changes.

Check out the video to get a clear concept

The bottom line

Being a pregnant woman, you should follow some rules which are beneficial for you and your baby. Otherwise, you have to tolerate these discomforts during your pregnancy. But, it is also true that you, after the birth of your baby, will forget all the pains and discomfort you tolerated during your pregnancy. Being a mother is very joyous and it is a matter of great feelings.

17 Foods Before Bed That Help You Sleep Faster

Almonds

For better sleep, you need a sleep-friendly environment in the bedroom, good mattress, pillows, platform bed and much more. Physical exercise is also important for good sleep. And, a good night sleep is one of the most expected ones to you. Besides, those who are suffering from sleep disorders like sleep apnea, insomnia, and sleep deprivation want to spend a night with restful sleep. Good sleep is very important for your overall health. We, in this article, talk about 17 foods to help you sleep.

Apart from that, there are some foods that can help you sleep better. And, in this article, we are going to cover the benefits of some foods that are equally helpful for your health and good sleep. Only by changing few eating habits, you can enjoy better sleep at night which is your ultimate need.

Foods can make your body strong enough to perform your daily activities smoothly and at the same time, they can add some extra value to your sleep.

17 Foods to Help You Sleep

Lettuce

foods that help you sleep

Especially, you can have some lettuce with salad when you take your dinner. Instead, you can also have some lettuce leaves with water. It also works. You can take it before going to bed.

Lettuce contains lactucarium, which has sedative as well as relaxing properties. These elements affect your brain like opium.

Walnuts

walnuts

It is rich in many nutrients including vitamins and minerals. It has many health benefits. But, here, we only talk about its sleep advantages.

Walnuts contain tryptophan which enhances your sleep. Otherwise, it is researched that melatonin, which helps you fall asleep quick can be gotten from these. So, it is also an advice to eat for your better sleep.

Bananas

Bananas

Melatonin is a sleep hormone and it helps you sleep better. B6 is an important vitamin that produces more sleep hormone, melatonin. And, bananas contain B6 vitamins a lot. So, to increase your melatonin levels, you can eat bananas regularly, especially at dinner.

Honey

Honey

Honey has a number of health benefits. It contains glucose too, which prevent your brain from making orexin that is mostly responsible for keeping you wake up. Besides, you can take a small spoonful of honey with your fruit, tea or bread. In honey, tryptophan is also found that helps you sleep.

Almonds

Almonds

Shortage of magnesium hinders you to keep asleep. Frequent sleep breaking at night can be a cause of the deficiency of magnesium, according to The Journal of Orthomolecular Medicine. To control this stuff’s level in your body, you can eat almonds regularly as it contains a lot of magnesium which helps you to sleep well at night. Magnesium also helps to build your bones.

Sweet Potato Toasts

Sweet Potato Toasts

Sweet potatoes are rich in potassium, calcium, and magnesium. This stuff help you relax and sleep. If you can add some honey with these toasts, it works more accurately to get asleep.

Cherry Juice

Cherry Juice

A glass of cherry juice or cherries with nuts and oats can help you fall asleep. It produces melatonin, which helps to sleep. Even then, if you eat cherries regularly, they will help you regulate your night’s sleep cycle which is very important to get asleep at the perfect time.

Chamomile Tea

Chamomile Tea

It has many health benefits and is used a lot around the world. It increases immune system, improves skin health and helps you sleep well.

Antioxidants are responsible for your sleepiness and it is found in chamomile tea. So, it can improve your sleep quality if you drink it before going to bed at night. Otherwise, it is also helpful in alleviating your anxiety and depression.

It also increases glycine, a chemical substance that mostly helps you soothe your muscles and nerves altogether.

Turkey

Turkey

Turkey has an effect on your sleepiness if it is taken before bedtime. It contains tryptophan and protein which are not only helpful for your sleep but for your overall health also. It is nutritious and tasty too. At dinner, if you take a meal of turkey, you will feel drowsy. So, though it has many health merits, you can take it as a sleep assistant before going to bed at night.

Tuna

Tuna

Some fishes like salmon, trout, tuna and many more are highly rich in vitamin D. Also, they contain omega- 3 fatty acids.

Omega-3 along with fatty acids improves your sleep quality if they are taken regularly, especially before bedtime or at dinner. It allows you to fall asleep faster and provides a deep sleep.

White Rice

White Rice

The high glycemic index which can be got from white rice is also beneficial to improve your health. But make sure you eat white rice one hour before bedtime. You should consume white rice in a moderate amount as it is not rich in fiber and nutrient in comparison to brown rice.

Kiwi

Kiwis can also be eaten to enhance your sleep quality and get asleep quicker. They are rich in antioxidants as well as serotonin. And, this stuff help you sleep faster if taken before going to bed. This fruit is also very nutritious and appetizing.

Yogurt

Yogurt

Yogurt can help you fall asleep as it is rich in calcium. It contributes to control your calcium level without which you may find difficulties getting asleep.

Passionflower Tea

This type of tea has been used for years as it has many health benefits and it is used to cure some physical ailments too. It produces much antioxidant that helps to increase melatonin. And, melatonin is responsible for sleep. So, by taking passionflower tea, you can get asleep faster if it is taken before sleep time.

Chocolate

dark chocolate

Especially, dark chocolate helps you sleep more rapidly as it is rich in serotonin. Serotonin makes your body and mind calm down and as a result, you can get asleep faster.

But make sure you brush your teeth well before going to bed because chocolate mostly damages your teeth.

Hummus

Hummus

Tryptophan helps to sleep faster which is found in hummus. But you need to eat them during the day to ensure improved sleep which is our aim for this article.

Soyfoods

Soyfoods

Serotonin also influences your body’s sleep and wake cycle. If your foods are made with edamame, tofu etc which produce serotonin and this serotonin improves your sleep quality.

The Bottom Line

So, there are some foods that help you sleep better. On the other hand, some foods make difficulties getting asleep. But sufficient sleep is very useful and important for your overall health to lead a comfortable and happy life.

From this post, it is almost clear that we need to eat and drink these foods that produce serotonin and melatonin, which assist you, fall asleep without any delay. In order to get a better result, you should take these foods 1-2 hours before going to bed.

For better sleep quality, avoid those foods that are not helpful for your sleep. Besides, try to keep stress-free, anxiety-free and maintain a disciplined life.

Sleep Apnea: Types, Symptoms, Side Effects and Treatment

We all in the world love to sleep without any interruption. But sometimes, it occurs during sleep. Some have the difficulty of getting sleep, poor quality sleep, waking up early and much more. Apart from them, there is another problem during sleep time at night or day too. And, in this article, we are going to discuss the problem, its causes, its cures, its symptoms, its diagnosis, and its side effects.

Can you guess what the problem is?

Sleep….

Yes, it is Sleep Apnea. It is a great problem among people in the world and a huge number of us are suffering from this acute problem during sleep. It is a sleep disorder and when a person is having difficulties taking a breath is called sleep apnea. It occurs several times during sleep time and it leads to a serious health problem. When it happens our body and brain do not get sufficient oxygen that can cause a serious damage to our overall health.

Kinds of the sleep disorder:

 There are actually two types of sleep apnea we face when we get asleep. One of them is Obstructive sleep apnea (OSA) and another is Central sleep apnea (CSA).

OSA is more common than CSA among people around the world. By the blockage of airways in our body, it causes during sleep. On the other hand, CSA is likely less common than OSA. During sleep time, if the brain is unable to send signals to the muscles which maintain breathing, it occurs.

Snoring is higher in OSA than CSA. Actually, those who have central sleep apnea snore less common than those of Obstructive sleep apnea. Besides, there is another type of sleep apnea which is called Complex sleep apnea that is the combination of both.

Its symptoms:

It is almost impossible for a person to identify whether he/she is suffering from this sleep disorder because it happens during sleep time. But a recorder can help identify the problem. The followings are the possible symptoms of sleep apnea.

  • Continuous snoring every night
  • Interruption in breathing
  • Feeling drowsy while driving
  • Waking up suddenly with dry gullet
  • A Headache after getting up in the morning
  • Ill-tempered because of insufficient sleep
  • Having difficulties in concentrating

All the above-mentioned symptoms alarm you whether you are suffering from the sleep disorder or not. If they are happening with your regular, you should consider the issue and try to solve it quickly with the help of a doctor.

Its side effect:

If a person realizes that he/she is suffering from sleep apnea, he/she should consult with a specialized doctor as soon as possible. Sometimes, we think that snoring is not a problem. But it can be a sign of your sleep apnea. So, we should take measures to solve the problem. Otherwise, there may cause some serious health problems like:

  • High blood pressure
  • Overweight, male
  • Heart failure and attacks
  • Diabetes
  • Continuous headaches
  • Stroke

However, it can lessen your productivity in your day to day life. It will not let you concentrate on your regular activities. Children suffer from this problem may not achieve their desired academic goal due to the sleep disorder. So, it should be identified and cured.

Sleep apnea causes:

There are some causes of the sleep disorder and they are as follows:

  • Premature birth
  • Heart failure
  • Obesity
  • Outsized tonsils
  • Neuromuscular conditions and some other.

Sleep apnea treatment:

A positive airway pressure (PAP) machine, implant or mouthpiece can help you solve the issue. But we strongly recommend you to talk to a specialized doctor before taking the final decision. Your doctor can suggest you the best considering the severity of your sleep apnea and the possible solution. Besides, if it is really a big problem for you and you cannot go with it, you can consult with a surgeon to get relief from this irritating and serious health problem. So, at first, try to talk a doctor for the primary suggestion related to your sleep apnea.

You can try to get rid of this sleep disorder at home doing some lifestyle change. Now, probably, you are thinking that how is it possible without a doctor? Yes, it can be if you can

  • Lose your extra weight through regular physical exercises at home
  • Stop drinking alcohol and taking sleeping pills
  • Change sleeping posture for the improvement of your breathing
  • Forget smoking forever

Another method is Continuous Positive Airway Pressure (CPAP) machine.

Wear the mask before getting asleep over your mouth and hook it up with a machine that supplies nonstop air-flow into your nose. It can help you only if you are back sleepers.

There are dental devices that can help your airway open when you get asleep.

Still, if you have the problem, you can go for surgery because your tonsils may be larger than normal, or you possess a deviated nasal septum, or your lower jaw is with an overbite occurred your throat too narrow to pass enough air flow. For the perfect sleep, you then need a surgery that can relieve you from sleep apnea.

Surgery for sleep apnea includes:

  • Nasal surgery for a deviated septum
  • UPPP (Uvulopalatopharyngoplasty) for increasing the width for passing the flow of air through the airway.
  • Mandibular maxillomandibular advancement surgery for correcting facial and throat problems.

So, to lead a better and healthy life, we should build up some good habits. These are physical exercise, disciplined lifestyle, maintaining a regular routine, getting asleep early and waking up early, walking and much more. They can change our lifestyle from worse to better. But this sleep disorder, sleep apnea can be cause for a number of reasons. If it is detected, we should not delay thinking that it is not a big deal. Instead, we should take proper steps to solve the problem. Otherwise, it can be a serious problem for your health.

21 Health Advantages of Sound Sleep That Smooth Your Way of Living

It is tasted that we spend almost one-third of our lives sleeping. So, it is easily understood that sound sleep is very important for our overall health.

And, at the same time, we should ensure our daily night’s sleep. To ensure a sound and deep sleep, we need to do certain things properly.

Health Benefit of Sleep

In this article, we are going to describe almost all the aspects that are essentials for good sleep.

Without wasting more time making the preface larger, let’s go ahead to illustrate the essentials one by one.

How to ensure a sound and deep sleep

There are a number of ways you can try to establish such an environment that is suitable for a night’s good sleep.

If you are in a hurry, don’t worry, we have pointed all the requirements as bullet points, you can just read them out. But we have covered up all topics below in details after the bullet points.

[thrive_custom_box title=”You need to consider” style=”light” type=”color” color=”#939393″ border=”#eeee22″]

=> Noise-free environment

=> Avoid drinks (coffee, tea, alcohol)

=> Don’t read adventurous or thriller books

=> Don’t play rock, rap music

=> Don’t play game before sleeping lying on bed

=> Make a comfortable bed to sleep on[/thrive_custom_box]

Now, it’s time to illustrate them one by one. As you have read all the bullet points and are willing to finish reading the article to the end, follow the above mentioned topic that have been described in details for your better understanding.

Keep your environment noise-free

health benefits of sound sleep

There are many ways you can adapt to keep your environment silent at the time of sleeping on bed.

When you go to sleep as usual, make sure your environment is calm. Besides, you should make your bedroom dark, quiet, cool and comfortable as they create a good sleeping environment.

If not, try to do so because it allows you to sleep deeply. But if there is noise around you during your lovely sleep time, your sleep may break frequently. And, it is very harmful for your health.

Why?

The answer may be big enough but let’s talk about the inconvenience you will face briefly.

If your night’s sleep is not well and deep, you will not perform your daily activities properly and accurately.

Apart from that, you will feel drowsiness which may lead serious problem to you. Say, you are travelling from one place to another. You cannot drive well due to drowsiness.

You can also solve the problem by-

– using headband or ear plug to cover your ear.

Sometimes your bed partner may snore during sleeping and it may hamper your sleep. As a solution to this problem, you can suggest your partner to visit a doctor because this problem is curable.

Drinks

health benefits of sound sleep

Coffee, alcohol, tea or smoking interrupts your deep sleep. Nicotine and caffeine help to keep you awake. So, avoid this drinks and smoking for better sleep at night.

Reading Books

health benefits of sound sleep

Reading books lying on your bed, sometimes, helps to get asleep. But make sure you read those books that are not horror, thrilling, detective and so on. Instead, you can read story books, inspirational books and so forth.

Listening music

health benefits of sound sleep

Classic and melodious music will help you to keep calm before sleeping. But you should not listen to rock, rap song.

Playing Game

health benefits of sound sleep

Before going to sleep, you don’t need to play video games. It may keep you awake as long as you do not finish the stage.

Bedroom

health benefits of sound sleep

Try to use your bedroom only for sleeping purpose. You should not keep TV in your bedroom and play on the bed.

In a smart bedroom, the most important thing is your bed on which you spend whole night. You have to make your bed best for your night’s sleep. And, to make the best bed, you need a good platform, slats on it, mattress to put on the surface of your bed foundation.

You have to keep an eye while buying them because they can make your night’s sleep better or worse. So, be careful at the time of purchasing them.

We have tried to describe all the necessary aspects for making the environment around suitable for sound sleep so far.

Now, it’s time to go for the benefits we receive for sound and deep sleep. We all love to keep fit, free from diseases and keep smart. Most often we ignore the importance of sleep. But it should not be avoided anymore for the overall health. It is a divine gift comes from the Almighty.

So, there is no chance to neglect the fact and we should maintain our 7-8 hours good sleep at night.

The benefits are numerous but in this article we try to emphasize on 21 health benefits of sound sleep that we can get by a good night’s sleep.

Helps to perform your daily work smoothly

health benefits of sound sleep

Good sleep helps you to accomplish your daily activities accurately. It refreshes our brain and increase the capability of brain to work well. It helps to restore energy to work for the next day ahead.

Adds creativity to your work

health benefits of sound sleep

You have to work regularly as usual. It’s a random process of your day to day life. But a proper night’s sleep can keep you cheerful and helps you to get your work done in a more creative way. Deep sleep is the precondition of creativity. Most people keep late night and they think they have to work late night because the surroundings keep silent. If they continue the process for months, their sleeping routine will be changed and at last it will likely affect their health. Night’s sleep can never be fulfilled by day’s sleep.

Decreases the chances of getting sick

health benefits of sound sleep

Like physical exercise, deep sleep at night is equally important (not equally rather more) for your body and mind together. Besides, you can go without physical exercise but it is totally impossible for you to pass your life without sleeping well. It establishes the harmony between your body and mind to perform your activities combined.

Helps to repair your body cells

health benefits of sound sleep

When you sleep, don’t think that your body’s inner activities keep rest. Instead, it performs its required function for your body. And, this is the most important part of sleep. It helps to repair damage cells and also helps to recover the wound quickly.

Controls blood pressure and keeps your heart strong

health benefits of sound sleep

Doctor says that good sleep can control both your blood pressure and keep your heart strong too. So, to enjoy a heart free of diseases, you need to have sound sleep at night. It assists to control your cholesterol level. This can lessen your chance of diabetes.

Helps to lower your stress and depression

health benefits of sound sleep

After working hard all day long with anxieties, pressure, stress and so on, a deep sleep at night without any interruption can fantastically help you to make you free from all of them. If you can sleep well at night, you enjoy a better mood in the morning getting up from bed. So, ensure your night’s sleep deeply.

Ensures to live longer

From a study it has been said that those who sleep at least 6 hours a night live longer than those who sleep less.

Saves yourself from an unexpected road accident

health benefits of sound sleep

We have already said something about the topic at the beginning of this article. If you do not have a deep and sound sleep at night, you will likely feel drowsiness all day long. And, it leads you to an accident when you drive a car. Insufficient sleep may detriment your overall health as well.

Be a good employee, student

health benefits of sound sleep

If you want to show your brilliant performance in your job area or as a student in your result, you must need good sleep at night. As it accelerates your brain’s function to the highest, it is untold necessary for you. A sound health with sound mind in it can perform the task satisfactorily.

Helps to look you more beautiful, smart

health benefits of sound sleep

Who do not want to look more beautiful and smart in this world?

All, right?

Deep sleep gives you the opportunity to look so. It removes the darkness or black shadow underneath your eyes. And, when it disappears from there, you look more beautiful and attractive. Apart from that, it helps you to shape your body in a perfect shape that you want too.

Controls your behavior too

Insufficient sleep makes you tetchy. It happens for all age’s of people. And, your colleagues, friends or family member never take it easy. If so, there will be deterioration in your relationship indeed. So, sleep well, do well.

Enjoy better digestion

Good sleep can improve your digestion as well. But make sure, you do not eat just before sleeping. When you keep in a deep sleep mood, your body repairs the digestion tract.

Reduces inflammation

Lack of sleep can increase stress hormones that are responsible for your body’s inflammation. And, it can be a cause for diseases that are closely connected to the heart. Its risk increases when we grow older.

Adds fuel to your life

If you do not sleep according to your need in comparison to your age, it may cause serious problems for your health. And, in a study, it has been found that people having insufficient sleep at night live shorter than those of having proper sleep. So, make sure to sleep exactly what you need as a young people or old people. It is very important.

Encourages taking right decision

health benefits of sound sleep

Every day you face a lot of problems and try to solve it. But in some cases, it is not possible for you to find way out for all your problems. Your brain continues its process to find a better solution even if you are asleep at night. A good and deep sleep let your brain solve the problem or find a solution for the respective problem.

Increases immunity

health benefits of sound sleep

Immunity is one of the most important aspects for your health. It helps your body to keep free from several diseases. When you get asleep, the functions of your body continue to perform some specific job. It allows your body to repair the damage cells and lung to work smoothly which help your body to keep away from ailments.

Be a conqueror

health benefits of sound sleep

Good sleep ensures athletic performance too. So, if you are an athlete, you need more sleep extra for better presentation.

Supplements medication for your recent pain

Researchers have found that a good night sleep can work as a supplement medication for your pain. A deep sleep makes your hurt less. Being in pain, it is too difficult for anybody to sleep. But, if you can sleep, it works as a medication for your hurt to feel during sleep at night.

Can be a cause for your extra weight

health benefits of sound sleep

Proper sleep duration can help you to maintain your weight. On the contrary, sleep loss can be a reason of your weight gaining. Leptin levels drop as a result of getting insufficient sleep. And it helps you to gain extra weight.

Helps to prevent Cancer

Melatonin resists of growing tumor. It is a hormone that controls the sleep-wake cycle. But light exposure is responsible for decreasing or producing enough Melatonin that your body needs which is essential to prevent cancer. Darkness is needed to produce Melatonin according to your body’s requirement.

Napping is also beneficial

Napping during daytime refreshes your mood, increases your cognitive functions, improves your smartness and keeps you productive. It also lowers the level of stress. Those who take nap during daytime, suffer less than those who do not nap.

[thrive_custom_box title=”Sleep Duration” style=”light” type=”color” color=”#939393″ border=”#eeee22″]

According to age (Published in Sleep Health: The Journal of the National Sleep Foundation):

Newborns (0-3 months): 14-17 hours/day

Infants (4-11 months): 12-15 hours/day

Toddlers (1-2 years): 11-14 hours/day

Preschoolers (3-5 years): 10-13 hours/day

School age children (6-13 years): 09-11 hours/day

Teenagers (14-17 years): 8-10 hours/day

Younger adults (18-25 years): 7-9 hours/day

Adults (26-64 years): 7-9 hours/day

Older Adults (65+): 7-8 hours/day[/thrive_custom_box]