Cut back on caffeine:<\/strong> While you\u2019re pregnant, you should have no more than 200 milligrams of caffeine per day, which is the equivalent of a typical cup of coffee.<\/p>\n However, it wouldn’t hurt to just cut back on caffeine even if you\u2019re not pregnant. Also, avoid them entirely in the afternoons and evenings.<\/p>\n Drink less in afternoons and evenings:<\/strong> You should drink plenty of water, but try to do most of it early in the day instead of in the late afternoons and evenings. This will reduce the need to wake up to go to the bathroom in the middle of the night.<\/p>\n Avoid heavy and spicy meals before bedtime<\/strong>.<\/strong> Spicy foods can result in indigestion and heartburn, as<\/span>\u00a0can big meals.<\/p>\n Therefore, you should avoid eating late in the evenings before heading off to bed. The best thing is to allow yourself two to three hours to digest your meals before lying down.<\/p>\n Have a light snack to prevent morning sickness:<\/strong> if morning sickness is a problem, it could be helpful to nibble on some bland crackers or something before going to bed to prevent your stomach from being empty.<\/p>\n Try taking naps:<\/strong> a quick 30 minute to one hour nap during the day will sharpen your memory, make you more alert and reduce your feelings of fatigue.<\/p>\n One study revealed that over half of all pregnant women take at least one nap during the week, and sixty percent take at least one on the weekends.<\/p>\n However, ensure you time your naps carefully- don\u2019t nap too late in the afternoon\/evening.<\/p>\n Workout earlier in the day:<\/strong> If you\u2019re working out, and it\u2019s a great idea, exercise early enough to allow your body the time it needs to wind down.<\/p>\n If you work out too close to bedtime, you will likely be revved up and cause interruptions in your sleep cycle. You should try to complete your workout three or four hours before going to bed.<\/p>\n Practice\u00a0<\/strong>relaxation techniques:<\/strong> Find out more information on relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery. These can be great for helping you\u00a0<\/span>decompress.<\/p>\n Don\u2019t let that \u201cworry list\u201d get to you:<\/strong> try keeping a pen and paper next to the bed so that you can jot down worries when they come to mind instead of tossing, turning, and thinking about it.<\/p>\n If writing down thoughts makes you worry more, try writing them out at least one hour before going to bed and putting them out of your mind until you wake up.<\/p>\n Take a class:<\/strong> if you\u2019re worried about labor and delivery, taking care of your new baby, or even breastfeeding, talk to your physician or midwife about taking some classes.<\/p>\n These will help you to know what you can expect and put your mind at ease. In addition, you will enjoy meeting others who are in the same shoes.<\/p>\n Create (and stick to) a sleep schedule<\/strong>.<\/strong> You should try to regulate your body<\/span>\u00a0to a specific sleep\/wake schedule. Go to bed and get up simultaneously (or as close to it as possible) every night\/morning.<\/p>\n Create a regular, relaxing routine:<\/strong> You should take the time and effort to create a soothing bedtime ritual. This can involve reading a little or even taking a bath.<\/p>\n This should be done twenty to thirty minutes before you turn off the light. Eventually, your body will associate these actions with going to sleep, and you won\u2019t have a problem.<\/p>\n Create a sleep sanctuary:<\/strong> You\u2019ll likely feel much warmer when you\u2019re pregnant, so it\u2019s best to keep your room a little on the cooler side.<\/p>\n You should also block out light and noise as much as possible, as they can jar you out of your sleep.<\/p>\n Only use your bed for sex and sleep:<\/strong> if you do things like work, watch television, or pay bills while sitting in bed, you should stop.<\/p>\n The bed should only be used for activities such as light reading (as in just before falling asleep), sleep, and sex.<\/p>\n Sleep on your left<\/strong>.<\/strong> This position allows nutrients and blood to flow to your uterus and baby and helps<\/span>\u00a0your body eliminate fluids and waste.<\/span><\/p>\n Trying to get used to this early in pregnancy (or even before, if possible) will help you get better sleep when your belly gets bigger\u2014more on sleep positions in pregnancy later.<\/p>\n If you just can\u2019t sleep, you should do the following:<\/strong><\/p>\n When you’ve got a baby growing in your womb, chances are you may find yourself tossing and turning- trying to find a comfortable position before falling asleep.<\/p>\n However, remember that in some cases, your regular sleeping positions won\u2019t work anymore. There are many reasons for the discomfort you experience while pregnant- but there is good news.<\/p>\n To ensure good sleep habits, follow the above tips and try using some of the following sleep positions.<\/p>\n Since your body is going through so many different changes as your baby grows and develops, your typical peaceful slumber will be disrupted. Some of the reasons for this discomfort include the following:<\/p>\n However, there are some sleep positions that can help you combat some of these problems.<\/p>\n The best position for sleeping when pregnant is what is known as SOS\u2014or sleeping on the side.<\/p>\n It\u2019s best to sleep on your left side because this position allows more nutrients and blood to reach your baby and the placenta. You should keep your legs and knees bent and keep a pillow between your legs.<\/p>\n If you have lots of back pain, you can sleep on your left side as instructed above and place a pillow under your abdomen. If you have heartburn, try to prop your upper body with pillows.<\/p>\n Many times, in late pregnancy, moms-to-be will experience shortness of breath. If you are struggling with this, try to lie on your side or prop yourself up with pillows.<\/p>\n Of course, sleeping on your side may not sound exactly comfortable\u2014especially if you typically sleep on your stomach or back\u2014but give them a chance. You might actually find that they really do work.<\/p>\n Also, remember that you\u2019re not likely to stay in one position all night long, and rotating positions is perfectly fine.<\/p>\n Just as there are some positions that will help you sleep better, there are also some sleep positions that should be avoided as much as possible. They are as follows:<\/p>\n Sleeping on the back:<\/strong> due to the enlargement of your abdomen, sleeping on your back can result in backaches, problems with your digestive system, difficulty breathing, low blood pressure, hemorrhoids, and decreased circulation to your baby and your heart.<\/span><\/p>\n This is because your abdomen rests on major blood vessels- the aorta and vena cava- and your intestines.<\/p>\n Sleeping on the stomach:<\/strong> as you progress into your pregnancy, your body will undergo some physical changes that will make it quite difficult for you to lie on your stomach.<\/p>\n Before you became pregnant, you were under the care of a chiropractor. You were able to help control your headaches, backaches, and other aches and pains. You were feeling healthier overall.<\/p>\n Now that you\u2019re pregnant, can chiropractic care continue? Some people say yes, and some people say no.<\/p>\n If you’ve already been going to a chiropractor, you already know- but in case you haven\u2019t, you should know that chiropractic care is the maintenance of the spinal column, bone geometry, nerves, and discs without using surgery or drugs.<\/p>\n It is the art and science of adjusting the joints in the body that have become misaligned, especially the spine. This adjustment reduces the stress on the spinal nerve and promotes overall health throughout the body.<\/p>\n According to the healthcare community, no known contraindications to chiropractic care during pregnancy exist. All chiropractors are trained to work with pregnant women.<\/p>\n In fact, fertility and wellness during pregnancy of women who are trying to conceive or who are already pregnant are typically routine care for most chiropractors.<\/p>\n Keep in mind that there are some chiropractors who do take a specific interest in prenatal and even postnatal care and have additional training above and beyond.<\/p>\n Following are some of the designations of chiropractors who have additional training in working with those struggling with infertility and the wellness of pregnant women.<\/p>\n A chiropractor trained to work with expecting women will typically use specialized tables that adjust to her body and some specific techniques that keep any unneeded pressure off of the abdomen.<\/p>\n In addition, chiropractors trained in the specialized needs of pregnant women will provide you with some stretches and exercises that you can do on your own and are safe to use during your pregnancy.<\/p>\n When you are pregnant, your body will go through many endocrinological and physiological changes that prepare your baby’s environment as he or she develops.<\/p>\n Some of the following changes can cause your spine and joints to become misaligned, which leads to pain, discomfort, and even insomnia.<\/p>\n When you use chiropractic care to ensure overall health, you can ease some of the discomfort you experience. In addition, chiropractic care will establish balance and alignment of your pelvis, improving your labor experience.<\/p>\n After all, if your pelvis out of alignment, it can be quite difficult for the baby to get into the proper position for delivery.<\/p>\n In addition, if your pelvis is out of alignment, the amount of room available for your baby as he or she develops is decreased. This is known as intrauterine constraint.<\/p>\n When your body is out of alignment, it can affect your ability to have a non-invasive, natural birth. Posterior positions and breech positions can cause interference with the ease of natural labor and can cause you to require interventions such as a C-section.<\/p>\n Your nervous system is the master system in your body. It coordinates all of the communications between areas of your body, and keeping it in alignment can help your body work more effectively.<\/p>\n As you see, chiropractic care is safe- and even recommended- during pregnancy. In addition, it offers lots of benefits for women who are pregnant, such as:<\/p>\n Larry Webster, D.C., the Founder of the International Chiropractic Pediatric Association (ICPA), developed a specific chiropractic analysis and adjustment.<\/p>\n This analysis and adjustment help to establish the balance of a pregnant woman\u2019s pelvis and reduce the unnecessary stress on her supporting ligaments and uterus.<\/p>\n This balanced state has been proven to allow for optimal fetus positioning, and it is referred to as the Webster Technique.<\/p>\n Remember that it is normal for some babies to present as breech until the third trimester of your pregnancy.<\/p>\n Medical professionals are usually not worried about this breech presentation until the mother is about thirty-seven weeks old.<\/p>\n It has been said that approximately 4 percent of all pregnancies end up in a breech presentation.<\/p>\n According to the Journal of Manipulative and Physiological Therapeutics, babies turn around with an 82 percent success rate when their mothers receive chiropractic care using the Webster Technique.<\/p>\n In addition, the study suggests that using the Webster Technique as early as the eighth month of pregnancy could be beneficial if a baby is presenting a breech position.<\/p>\n At this time, the International Chiropractic Pediatric Association recommends that pregnant women be under the care of a chiropractor throughout their pregnancy.<\/p>\n This will establish the pelvic balance and optimize the room a baby has to grow and develop.<\/p>\n After all, when your pelvis is balanced, there is a much greater chance that your baby will move into the proper position for birth when it\u2019s time, and the worry and crisis associated with posterior or breech positions are reduced if not completely avoided.<\/p>\n In addition, the ICPA says that optimal positioning of the baby at the time of the birth will eliminate the potential of experiencing difficult labor, which means that chiropractic care can result in a much safer and easier delivery for both mom and baby.<\/p>\n As interest in chiropractic care during pregnancy increases, more physicians and midwives are looking for trained chiropractic professionals in their communities to refer their pregnant patients to.<\/p>\n If chiropractic care during your pregnancy is something you\u2019re interested in, discuss it with your physician and\/or midwife.<\/p>\n If they are unfamiliar with the benefits of chiropractic care during pregnancy, ask them to research it.<\/p>\n The best thing you can do during your pregnancy is to seek out options that support your body\u2019s natural ability to function and to look for a team of healthcare providers who are respectful and supportive of your decisions.<\/p>\n Sources:<\/strong><\/p>\n http:\/\/www.babycenter.com\/0_the-basics-of-good-sleep-during-pregnancy_7820.bc<\/p>\n","protected":false},"excerpt":{"rendered":" When you become pregnant, you may start to notice that you\u2019re experiencing many more sleep disturbances, such as heartburn, snoring, leg cramps, and nausea. Plus, if you already had bad sleep habits before you became pregnant, you will likely notice that pregnancy just compounds them. Here are a few tips to help you get a…<\/p>\n","protected":false},"author":1,"featured_media":5512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":["post-5511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pregnancy"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/5511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=5511"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/5511\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/5512"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=5511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=5511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=5511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Chiropractic](\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2016\/03\/Chiropractic-Care-While-Pregnant-1.jpg\")
<\/p>\nLearn Ways to Relax<\/span><\/h2>\n
![\"pregnancy](\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2016\/03\/pregnancy-sleep-position.jpg\")
<\/p>\nPractice Good Sleep Hygiene<\/span><\/h2>\n
What if You Can\u2019t Sleep?<\/span><\/h2>\n
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![\"pregnancy](\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2016\/03\/pregnancy-sleep-position-1.jpg\")
<\/h2>\nSleeping Positions During Pregnancy<\/span><\/h2>\n
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Sleep Positions to Avoid While Pregnant<\/span><\/h2>\n
Chiropractic Care During Pregnancy<\/span><\/h2>\n
Safety and Benefits of Chiropractic Care During Pregnancy<\/span><\/h2>\n
Is it Safe to See a Chiropractor During Pregnancy?<\/span><\/h2>\n
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![\"Chiropractic](\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2016\/03\/Chiropractic-Care-While-Pregnant-1-2.jpg\")
<\/p>\nWhy Use Chiropractic Care During Pregnancy?<\/span><\/h2>\n
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Benefits of Chiropractic Care During Pregnancy<\/span><\/h2>\n
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Chiropractic Care and Breech Deliveries<\/span><\/h2>\n
![\"Struggling](\"https:\/\/www.thefibrowarriors.com\/wp-content\/uploads\/2024\/03\/Struggling-to-Sleep-While-Pregnant.png\")
<\/p>\n