Pregnancy is a time filled with excitement and joy alike. However, more than 78% women across the serious sleeping disturbances that could actually leave them fatigued. According to various studies sleep apnea is one such condition that expectant mothers face. It is a sleep disorder wherein the person experiences interrupted breathing. It is also accompanied by heavy snoring with extended pauses followed by a phase of choking for breath. Studies conducted on the impact of sleep apnea on pregnant women suggest that this condition could prove to be harmful for the mother and the fetus alike.
Here are some advices you can follow to prevent and ease sleep apnea.
What Is The Golden Rule To Prevent Sleep Apnea?
Maintaining a healthy weight is one the golden rules a woman should follow to avoid sleep apnea. Researchers suggest that obese pregnant women are more prone to this condition than those who have a healthy weight. Hence, it is advisable for obese women to gain a maximum of 20 lbs during pregnancy.
How To Handle Sleep Apnea During Pregnancy?
1. Adjust Your Sleeping Position!
Once you are in your second trimester, you would not have a choice but to sleep on your left to ensure that the fetus receives adequate nutrients. However, if you are suffering from sleep apnea you can just shift yourself to your right side for a couple of minutes. Also, ensure that you keep the pillows in such a way that your neck rests at a natural angle.
2. Take Care of Your Vitamin And Mineral Intake!
Vitamin D deficiency is one of the most crucial triggers for this sleep disorder. According to a American Journal of Respiratory and Critical Care Medicine study, adequate intake of vitamin C can also be beneficial in easing the impacts of sleep apnea. Check with your doctor if you have a deficient condition and adjust your vitamin consumption.
3. Know Your Magnesium Levels!
Magnesium is essential to keep your muscle relax. It also ensures that your muscles are flexible enough to ease or prevent apnea, especially if you are obese. You can opt for natural sources of magnesium or if you are really deficient include magnesium supplements to ensure that your throat muscles remain relaxed.
4. Herbal Remedies For Sleep Apnea
There are numerous herbal remedies available for sleep apnea such as lavender tea and California Poppy. Check with your doctor before you try any such herbs to avoid complications.
5. Using A Continuous Positive Airway Pressure (CPAP)
The CPAP machines keeps the air passages open when you are asleep. You can wear the CPAP mask over your nose and mouth. This mask is connected to the machine that gives out a good air pressure. It is always advisable to take the opinion of your doctor before you try a CPAP machine.
6. Exercise Regularly!
Various studies conducted on sleep apnea suggest that inclusion of a 30 minute exercise regimen in your life could actually prevent and ease the condition. You can indulge in any prenatal exercises such as yoga. Walking for half an hour also will give you an edge over sleep apnea.
7. Keep Track of Your Fluid Intake!
Keep drinking fluids, especially during the summer. Increase your water intake. Just ensure that you reduce the quantity before you hit the bed so as to avoid frequent urinating in between the sleep.
8. Avoid Heartburns!
Heartburns are quite common in pregnant women. This is also a common trigger for sleep apnea. Cut down the intake of acidic, fried, and spicy foods to avoid heartburn. A cup of cool milk before bedtime will also help you relax and sleep better.
There are no precise solutions for sleep apnea during pregnancy. Visit a doctor and diagnose the underlying reason before trying any of the aforementioned solutions.