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Gestational Sleep Disordered Breathing
The prevalence of Sleep-disordered Breathing (SDB) is very common during pregnancy, especially towards the end of pregnancy.&nbsp;
Sleep-disordered breathing is characterized by loud and persistent snoring, frequent pauses in breathing, and loud gasping while asleep.&nbsp;
The side effects of sleep-disordered breathing can include severe headaches in the morning, dry mouth, and hypersomnia.&nbsp;
The occurrence of sleep-disordered breathing should not be taken lightly. If the situation persists then there is a high chance that it can obstruct the oxygen flow in reaching the fetus. The sleep-disordered breathing can also trigger various other conditions like preeclampsia, a condition in pregnancy characterized by high blood pressure, sometimes with fluid retention and proteinuria, and gestational diabetes.&nbsp;
As mentioned before, SDB is very common during the third trimester.

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Lateral positioning
-Place a pillow under your baby bump or between your legs.
-Roll up a blanket at the small of your back to relieve pressure.
-Place extra pillows to support your body.
Eat and drink mindfully
-To prevent frequent urination, try to make these dietary changes to avoid sleep disruptions.&nbsp;
-Refrain from eating within three to four hours of bedtime.
-Don&rsquo;t drink liquid during meals or within two hours of bed.
Sleeping habits&nbsp;
-Go to bed and get up at the same time each day.
-Use your bed only for sleeping and sex.
-Don&rsquo;t exercise within three hours of bedtime.
-Keep electronics out of the bedroom, and avoid screens before bed.
-If you can&rsquo;t sleep within 30 minutes, get up and do a non-stimulating activity like reading.
-Ensuring proper breathing
-Consider raising the head of your bed by using bricks or risers. Because sleeping horizontally exacerbates sleep apnea, even a mild incline can ease SDB.
Relaxing your legs
-To keep away from the Restless leg syndrome and leg cramping at night, try these techniques to ease your legs at night.
-Perform gentle leg stretches before bed.
-Get plenty of daytime exercises.
-Eat a calcium-rich diet.
-For sudden cramps, flex your feet or press them against the foot of the bed.

Some of the measures that can be taken to reduce the prevalence of SBD are:-

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Insomnia&nbsp;
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Insomnia in simple words can be defined as a difficulty in falling asleep at night or not sleeping at all.&nbsp;
Insomnia during pregnancy can be triggered by a combination of factors like:-
-Frequent trips to the bathroom&nbsp;
-nausea/vomiting&nbsp;
-Strange dreams7
-Heartburns&nbsp;
-Leg cramps or itching&nbsp;
Getting quality sleep at night is very important for both the baby and the mother. Irregular sleep cycles can affect various cognitive functions like memory, learning, and decision making which can be daunting in the long run.&nbsp;
Pregnancy is a period filled with new experiences, which are new, and exciting and mark a significant event in your life. It can also bring anxiety with the new happenings. The unborn child, uncertainty around the upbringing of the child, and the thoughts about the future are much prevalent for mothers&rsquo; and sometimes it might get overwhelming especially, during the night, the mind might wander and we might tend to overthink.
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Breathing Exercises&nbsp;
Try incorporating calming practices into your schedule, such as journaling, and breathing exercises.&nbsp;
Diaphragmatic breathing (also called belly breathing) engages the large muscle at the base of the lungs. Not only can this exercise reduce stress and increase relaxation, it can also strengthen the diaphragm and increase the efficiency of our breathing. Here&rsquo;s how to try diaphragmatic breathing:
1)While lying down, place one hand on your upper chest and the other hand at the top of your belly, right below your rib cage. Your hands will help to make sure that you&rsquo;re only breathing through your belly during this exercise.
2)Breathe in through the nose so your belly pushes against your hand. Your other hand and your chest should remain as still as possible.
3)While keeping your chest still, tighten your stomach muscles and exhale through pursed lips (the way you might hold your lips when you whistle).
4)Repeat this process.

Incorporating the following practices might help you ease and get a good night’s sleep.

Welcoming a new member to your family is a very exciting as well as an anxious time for the family. But, it takes a toll on the mothers emotionally and physically. 
If you are a budding mother experiencing sleep problems during pregnancy, don't worry you are not alone. Today in this article we are going to discuss sleep disorders that occur during pregnancy and how you can overcome them.

Sleep Disorders During Pregnancy & How To Overcome Them

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