The first months of pregnancy is the stage when you often feel tired and restless. Although the baby inside your womb is still small, your hormones are increasing to the extent that your body finds it hard to cope. Later in the second trimester, when your body has adapted to your changing metabolism, you can regain your usual energy and agility. Toward the last few weeks of your pregnancy, you will feel the symptoms of tiredness again. This is because your growing baby is getting a lot of nutrients from you. Try to rest as often as possible. Set aside your less important tasks. If you need to lie down do not hesitate to do so. Remember that your baby’s comfort depends on your comfort. An adequate amount of sleep averaging eight hours a day is essential, but you may have difficulty sleeping even if you feel tired. In such case, you may be suffering from insomnia, the inability to sleep. One probable cause of insomnia is the baby’s metabolism. Remember that your baby is developing into a full human being. HE requires a lot of energy from you, which he will be using once he’s born. Important substances including food and oxygen are needed by your baby. If you don’t take care of your health, your infant will lose those much needed substances and he will become malnourished, that’s why sleep is required. If you’re having difficulty sleeping, follow the tips mentioned.
COMFORTABLE POSITION WHILE PREGNANT
1. Lie on one side of your body – with your upper leg and arm bent. Support your arms and legs with pillows
2. Put your legs up – Lie on your back, bending your legs and resting your feet on the wall. Straighten your legs until your thighs touch the wall. Your head and back should be supported by pillows.
3. Legs apart – Sit on the floor with your legs apart. Straighten your back and shoulder to strengthen your backbone. Flex your feet and stretch legs and thighs.
4. Sit up straight – This helps to strengthen your back and spine. You can also place a small pillow on your lower back for support. You can also put your feet up on the same level as your hips. You can do this while working or reading.
SIMPLE PRE-NATAL EXERCISES
- Pelvic Tilt – Helps strengthen abdominal muscles and relieve backache
- Hips and trunks – A twisting and circling exercise of the trunk; loosens the trunk area
- Leg Stretches – Since the legs bear much of the body’s weight during pregnancy, it helps to stretch the legs to ensure normal blood circulation and extra comfort during labor.
- Feet and ankles – Pregnancy hormones relax the walls of veins, which slow the blood flow to the heart and cause varicose veins, swollen ankles and legs. Circling motions while keeping legs straight stimulates blood circulation in the legs and relieves tired muscles. This is helpful for pregnant women whose jobs require long hours of sitting or standing.
COMMON POST-NATAL EXERCISES
- Curl-ups – lie on the floor with knees and feet bent. Press your back to the floor
- Diagonal Reaches – Tighten your stomach muscles before you reach over, and relax them between reaches
- Leg Lifts – This help to tone and tights. Keep the legs stiff and the knees soft while leaning over your hands for support and balance
- Cat Stretches – Imitate a stretching cat by arching your spine toward the ceiling
- Bending and stretching – Bending sideways by keeping your legs apart while standing is a good tone-up for your muscles and nerves. Keep your hips steady, facing forward and putting your feet flat on the floor. Breathe in as you bend.