8 Common Pregnancy Sleep Problems (and Solutions!)

Everyone keeps telling you to “get your sleep now” — but how is that possible with pregnancy sleep-stealers like heartburn and restless legs syndrome? Here are some tips for overcoming the most common pregnancy sleep problems.

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You expected sleep deprivation to come with having a baby — but chances are, you didn't expect it to come until you'd had the baby. Now you know: It's almost as hard to get a good night's sleep during pregnancy as it is when you're a new parent. In fact, according to a 2014 study, a whopping three in four women experience sleep problems at some point during pregnancy (usually at many points). With all that’s going on in your body — and brain — it’s no wonder that a solid night’s sleep is so hard to get. But there is something you can do about it. Here are a few of the most common sleep-busting conditions along with tips to overcome them.

HAVING TO PEE…AGAIN

When it happens: Usually in the first and third trimesters

Why it happens: Increased progesterone in your body can mean having to hop out of bed and run to the bathroom frequently, day and night. Plus, your kidneys have to filter up to 50 percent more blood than usual — which means more urine, too (basically, you’re peeing for two). In the third trimester, your growing uterus flattens your bladder, increasing your urge to go.

What you can do about it: Drink plenty of liquids throughout the day, but cut back in the two hours before bedtime. Also leave a night light on in the bathroom (or install a simple dimmer switch). Flipping on the overhead is way too much of a wake-up call and will make it harder to fall back asleep.

ACHES, PAINS AND GENERAL DISCOMFORT

When it happens: Throughout pregnancy, but especially in the second and third trimesters

Why it happens: Some pregnancy sleep struggles come from just not being able to find a comfortable position to sleep in. Inveterate stomach sleepers find that they can’t sleep while trying to balance on a basketball. Meanwhile, back sleepers also have to search for a new path to slumber, since back sleeping isn't advised past the first trimester: When you lie flat on your back, the weight of your growing uterus presses on your vena cava (the main vein that carries blood back to your heart from your lower body), interfering with circulation. Your baby’s growing weight and your changing hormones combine to weaken your muscles and ligaments, too. 

What to do about it: Sleeping on your side — your left side, if possible — makes things easier on your circulatory system and is safest for your baby, though if you're not used to the position, it can also make things harder when it comes to falling asleep. Pillows are your pals right now: between your knees, under your abdomen, behind your back (whatever works!).

LEG CRAMPS

When it happens: Usually in the second half of pregnancy

Why it happens: No one’s quite sure what leads to these painful spasms in the calves, but it might be compression of blood vessels in the legs and fatigue as you carry that extra pregnancy weight. Although you’ll sometimes experience leg cramps during the day, they’re typically more common — or at least more noticeable — at night. 

What you can do about it: One theory attributes leg cramps to low calcium and magnesium levels, so upping your intake of those minerals via your diet may help (just be sure to talk to your doctor before taking any supplements). Drink plenty of water, stretch your legs during the day and wear support hose. When you get a cramp, try straightening your leg, then gently pointing and flexing your foot. Or, try standing on a cold surface. If these don’t at least temporarily work, it’s important to check with your doctor (although it’s rare, it’s possible that your cramp may actually be a blood clot).

RESTLESS LEG SYNDROME (RLS)

When it happens: Usually in the third trimester

Why it happens: While experts aren’t exactly sure what causes RLS, an estimated 15 percent of pregnant women suffer from this odd condition in the third trimester. If you have RLS, you feel an uncomfortable, sleep-sapping sensation of crawling or tingling in your legs, along with an urge to move them. 

What you can do about it: Since RLS has been linked to iron and folate deficiency, if you suffer from it your doctor may test you and, if your levels are low, recommend supplements and/or getting plenty of these nutrients in your food. Daily exercise can also help. Avoiding caffeine is a good idea for sleep hygiene anyway, but it may be especially helpful if you have RLS.

HEARTBURN

When it happens: Anytime

Why it happens: You can thank pregnancy hormones for this painful sensation in your esophagus, which relax the muscle that normally keeps stomach acid where it belongs: inside the stomach. While you can experience heartburn at any time of day, it’s often worse at night when you’re lying down. 

What you can do about it: These heartburn-soothing strategiescan help, and so can over-the-counter meds including proton-pump inhibitors, if your doctor gives you the go-ahead.

NASAL CONGESTION

When it happens: Anytime

Why it happens: Higher estrogen levels increase blood volume everywhere — including to the membranes in your nose, causing them to swell and leading to a perpetually stuffy nose. 

What you can do about it: Sleeping with your head elevated can help, and saline nasal sprays and nose strips are safe to try too. If these don’t work, check with your doctor about other options.

SNORING AND SLEEP APNEA

When it happens: Anytime 

Why it happens: You can blame that perpetually stuffy nose (caused by surging hormone levels); gaining too much weightcan make the problem worse. And snoring is more than just annoying to you and your partner: Sometimes it indicates sleep apnea, meaning your airway collapses for a moment and your breathing stops briefly. Since apnea can be linked to high blood pressure and gestational diabetes, be sure to discuss snoring with your doctor and ask if you should be evaluated for apnea. 

What you can do about it: Try these strategies for snoring. If you have apnea, treatment with continuous positive airway pressure (a CPAP machine) is safe during pregnancy, as are saline nose sprays and decongestants. Just be sure to talk to your doctor first.

INSOMNIA

When it happens: Anytime

Why it happens: Anxiety, hormones and any of the above sleep problems can contribute to insomnia during pregnancy (meaning the inability to fall or stay asleep). It’s super common and super frustrating — and, if left untreated, could even lead to postpartum depression.

What to do about it: Practice good sleep hygiene (see tips below). But if you’re still having trouble sleeping, be sure to ask your doctor for help.

HEALTHY SLEEP SOLUTIONS

These healthy sleep tips can apply to many sleep-stealers, so try them to see if they help you. You should also mention any sleep problems to your doctor, who might be able to suggest more solutions or even medications that are safe during pregnancy.

Avoid caffeine in all its forms (so put that chocolate bar down) after noon.

Stay away from sugar at night, which will give you an energy boost when you least want one and leave your blood sugar levels wobbly.

Get your eight glasses of water (or other fluids) every day, but taper off at night. Drink if you're thirsty, but don't down a 16-ounce water bottle right before bedtime.

Work out daily, but only until the early evening (if it comes too close to bedtime it could actually sabotage sleep, since exercise is energizing).

Have a light snack before hitting the hay to stave off midnight hunger pangs. Include protein and a complex carb (think cheese and a whole-grain muffin). Also try some warm milk (it really works! just skip the chocolate, since it contains caffeine) or decaffeinated tea.

Take a warm bath just before bed. The soothing and relaxing effects should help you summon the sandman sooner.

Crack a window — as long as the weather's comfortable (which for a pregnant woman usually means anything from 65 degrees on down — way down). The fresh air can be soporific. If the weather's not cooperative, keep the room comfortably (for you, not your partner) chilled.

Make love, if you're in the mood, or at least ask your mate for a massage. Both can relax you.

Try some relaxation exercises — visualization, deep breathing, meditation, yoga or even chanting. And actually, counting sheep can work the same way — the monotony of watching those little guys jump over the fence can be truly relaxing (unless you associate them with insomnia).

MAGUFULI AMFUTA KAZI MKURUGENZI MKUU WA KUPAMBANA NA KUZUIA RUSHWA EDWARD HOSEA

Rais wa Jamhuri ya Muungano wa Tanzania Dkt. John Pombe Magufuli ametengua uteuzi wa Mkurugenzi Mkuu wa Taasisi ya Kuzuia na Kupambana na Rushwa (TAKUKURU) Dkt. Edward Hoseah kutokana na kutorishwa na namna taasisi hiyo ilivyokua ikitekeleza wajibu wake katika kukabiliana na rushwa hususani kwenye upotevu wa mapato ya serikali katika bandari ya Dar es salaam.

Katibu Mkuu Kiongozi Balozi Ombeni Sefue amesema kufuatia kutenguliwa kwa uteuzi huo, Rais Magufuli amemteua aliyekuwa Naibu Mkurugenzi Mkuu wa TAKUKURU Bwana VALENTINO MLOWOLA kuwa Kaimu Mkurugenzi Mkuu wa TAKUKURU.

Balozi Sefue amebainisha kuwa, Rais Magufuli amechukua hatua hiyo baada ya kujiridhisha kuwa utendaji kazi wa TAKUKURU chini ya Dkt. Edward Hoseah hauwezi kuendana na kazi anayoitaka.

“Eneo mojawapo la upotevu mkubwa wa mapato ya serikali ni Bandarini na Katika Mamlaka ya Mapato Tanzania TRA, Hivyo Mheshimiwa Rais amesikitishwa na kitendo cha taarifa za kuwepo kwa vitendo vya rushwa katika eneo hilo kwa muda mrefu lakini kasi ya TAKUKURU kuchukua hatua haiendani na kasi anayoitaka” amesisitiza Balozi Sefue

Katika hatua nyingine Balozi Sefue amesema, Rais Magufuli ameagiza kusimamishwa kazi mara moja kwa watumishi waandamizi wanne wa Taasisi ya Kuzuia na Kupambana na Rushwa TAKUKURU ambao walisafiri nje ya nchi licha ya Rais Magufuli kupiga marufuku safari za nje kwa watumishi wa umma.

Watumishi hao ni Mary Mosha, Ekwabi Mujungu, Doreen Kapwani na Rukia Nikitas ambao walisafiri nje ya nchi licha ya kunyimwa kibali cha safari kutoka kwa Rais ama Katibu Mkuu Kiongozi.

Balozi Sefue amewataka watumishi wengine wa umma kutii agizo la Rais wa Jamhuri ya Muungano wa Tanzania Dkt. John Pombe Magufuli na kuonya kuwa atakayekiuka atachukuliwa hatua kali.

Rais Dkt. John Pombe Mgufuli

Valentino Mlowola, ateuliwa Kaimu Mkurugenzi Mkuu TAKUKURU

DIWANI WA CHADEMA AUNGA MKONO JITIHADA ZA JPM ZA KUBANA MATUMIZI

IRINGA: Diwani wa Kata ya Gangilonga Jimbo la Iringa Mjini, Dady Igogo (Chadema) pichani ameunga mkono jitihada zinazofanywa na Rais Dk. John Pombe Magufuli katika kubana matumizi yasiyokuwa ya lazima katika kuhakikisha kuwa fedha zinaelekezwa katika miradi ya kimaendeleo.

Diwani huyo alisema kuwa posho za vikao ni ugonjwa wa ufisadi unalolitafuna taifa hili hususan kwa watendaji wa mashirika ya umma, watendaji wa serikali kuu, wabunge na madiwani.

Akizungumza na SIMBAYABLOG mjini Iringa leo diwani huyo alisema kuwa anayo dhamira ya dhati yakuazimia kutopokea posho za vikao kwa kipindi cha miaka mitano ya utumishi wake, na badala yake posho hizo zielekekezwe kwenye eneo la kusaidia vituo vya watoto yatima.

Alisema kuwa katika kuunga mkono Rais Magufuli wa awamu ya tano ameamua kutopekea posho za vikao kwa kipindi cha miaka mitano ya utumishi wake, na badala yake pesa hiyo zisaidie watoto yatima kwenye Kata ya Gangilonga.

Alisema kuwa suala hilo tayari amewasilisha kwenye kamati ya maendeleo ya kata ya Gangilonga ambapo lilipokelewa, na hatimaye iliundwa kamati itakayokuwa ikiratibu posho hizo ambao ni; mwenyekiti wa mtaa wa kichangani, mwenyekiti wa mtaa kinondoni na mtendaji mmoja wa mtaa.

“Naamini kuwa udiwani siyo kazi ya ajira, bali ni kazi ya utumishi kwa wananchi waliokuamini na pia kuwa miongoni mwa majukumu ya udiwani ni pamoja na kukaa vikao,” alisisiza.

Alisema kuwa halmashauri ya manispaa ya iringa asilimia 34 ya mapato yake inategemea serikali kuu pamoja na wahisani kwa vilie uwezo wake ni shilingi bilioni nne (4bn/-)tu makusanyo ya ndani (own source), sawa ni asilimia 16.

Alisema kuwa ili halmashauri iweze kujitegemea kimapato ni lazima itafute vyanzo vya mapato mbadala ili ni pamoja na kupunguza matumizi ya siyo ya lazima.

Alisema kuwa wastani wa posho za madiwani na watendaji kwa mwaka mmoja katika manispaa ya iringa ina uwezo wa kusomesha wanafunzi zaidi ya 4000 wa shule za sekondari.

“Nikiwa sehemu ya historia hii muhimu ya kuwa diwani wa kwanza Tanzania kukataa posho, naomba ni kuchukuwa fursa hii kuwaomba madiwani wenzangu pamoja mbunge wa iringa mjini, na mbunge viti maamlumu wa iringa kuwa sehemu ya kupinga uendelezaji wa posho zisizokuwa za msingi, ” alisema diwani huyo.

Alisema pia ni msimamo wa chama chake katika ilani yake ya uchaguzi kwa mwaka 2010 na ilani ya mwkan2015 ya kutaka posho ya kitako au vikao iweze kuftwa.

Kata ya Gangilonga ina idadi ya kaya 2,490, idadi ya watu 9,599 na ina vituo viwili vya watoto yatima ambavyo ni Upendo na Matumaini. (NA FRIDAY SIMBAYA)

MO DEWJI FOUNDATION YATOA MSAADA WA MIL. 110/- KWA TAASISI INAYOWASAIDIA WATOTO WENYE KANSA

Meneja Mwendeshaji wa Taasisi ya MO Dewji, Francesca Tettamanzi (kulia) akitoa neno la ukaribisho kwa uongozi wa Taasisi ya Tumaini la Maisha inayohudumia watoto wenye kansa nchini na waandishi wa habari katika hafla fupi ya kukabidhi msaada wa fedha kwa ajili ya watoto wenye kansa iliyofanyika katika ukumbi wa mikutano wa ofisi za MeTL Group jijini Dar es Salaam. Wa pili kulia ni Mmoja wa Wakurugenzi wa Taasisi ya Tumaini la Maisha, Gerard Mongera na Wa pili kushoto ni Ofisa anayesimamia utekelezaji wa Programu wa Taasisi ya Tumaini la Maisha , Lilian Ndyetabula.

Afisa Mahusiano wa Taasisi ya MO Dewji, Zainul Mzige (kulia) akisoma taarifa kuhusu madhumuni ya kuanzishwa kwa MO Dewji Foundation pamoja na kazi wanazofanya katika kusaidia jamii ikiwemo sekta ya Afya na Elimu.

Mjumbe wa Bodi ya Wakurugenzi wa Taasisi ya Tumaini la Maisha, Gerard Mongera (kushoto) akitoa neno la shukrani kwa uongozi wa MO Dewji Foundation na kuwaomba kuendelea kushirikiana nao wakati wa hafla ya kukabidhi hundi yenye thamani ya shilingi milioni 110 kwa ajili ya kusaidia watoto wenye kansa wanaohudumiwa na taasisi hiyo.

Meneja Mwendeshaji wa Taasisi ya MO Dewji, Francesca Tettamanzi (kulia) akikabidhi mfano hundi ya Shilingi Milioni 110 kwa Mjumbe wa Bodi ya Wakurugenzi wa Taasisi ya Tumaini la Maisha inayohudumia watoto wenye kansa nchini, Gerard Mongera (wa pili kushoto) kwa ajili ya kusaidia watoto wenye kansa wanaopata matibabu yao katika Hospitali ya Taifa Muhimbili. Kushoto ni Ofisa anayesimamia utekelezaji wa Programu wa Taasisi ya Tumaini la Maisha inayohudumia watoto wenye kansa nchini, Lilian Ndyetabula.

Pichani juu na chini baadhi ya waandishi wa habari kutoka vyombo mbalimbali waliohudhuria hafla hiyo iliyofanyika katika ukumbi wa mikutano wa ofisi za MeTL Group jijini, Dar es Salaam.

Na Rabi Hume, Modewjiblog

Taasisi isiyo ya kiserikali ya MO Dewji iliyo chini ya makampuni ya Mohammed Enterprises (MeTL Group) inayojishughulisha na kusaidia jamii imetoa msaada wa Shilingi Milioni 110 kwa taasisi ya Tumaini la Maisha ambayo inajihusisha na kuwasaidia watoto wenye kansa kupata matibabu pamoja kuwahudumia kwa kipindi chote wanachokuwa katika matibabu.

Akizungumzia msaada huo, Afisa Mahusiano wa MO Dewji Foundation, Zainul Mzige alisema kuwa MO Dewji Foundation imekuwa ikitoa misaada mbalimbali kwa watoto ambao wanagundulika kuwa na kansa kuja Dar es Salaam kupata matibabu na msaada ambao wameutoa wanataraji kuwa utatumiwa vizuri na taasisi hiyo ili kuzidi kusaidia watoto.

Alisema wameshafanya kazi nyingi na Taasisi ya Tumaini la Maisha na wanawatambua katika utendaji wao wa kazi kusaidia watoto ambao wana kansa na msaada huo wa milioni 110 wanataraji utakuwa na faida kubwa kwa kutumika kusaidia watoto waliopo mikoani na hapa Dar ambao wanakutwa wakiwa na kansa na hivyo msaada huo utasaidia kuokoa maisha ya watanzania wengi.

“MO Dewji tumekuwa tukisaidia miradi mbalimbali ya kijamii na kama jinsi tunavyosaidia katika miradi hiyo na leo tunafuraha kutoa Shilingi Milioni 110 za kitanzania kwa Tumaini la Maisha tunaamini ni shirika linalotoa matumaini mapya kwa wagonjwa na familia zao,

“Tumekuwa tukishirikiana nao katika shughuli mbalimbali za kijamii tunafahamu ni jinsi gani wanavyosaidia watoto wenye kansa na kama jinsi tulivyokuwa tunashirikiana nao katika shughuli mbalimbali za kimatibabu na leo tunatoa msaada mwingine ili kuwawezesha kuzidi kuwasaidia watoto hao,” alisema Mzige.

Aidha Mzige alisema kuwa MeTL Group kupitia kwa MO Dewji Foundation wanatambua ni jinsi gani serikali imekuwa ikipambana na ugonjwa huo kwa kuwasaidia watoto wenye kansa na wao wanaahidi kuendelea kuwasaidia kwa kutoa misaada kwa watoto wenye kansa ili waweze kupata matibabu na kuokoa maisha yao.

Awali Afisa Mahusiano huyo alisema kuwa Rais na Mkurugenzi Mkuu wa Makampuni ya MeTL Group, Mohammed Dewji aliamua kuanza kuwasaidia watoto wenye kansa baada ya kukutana na mtoto wa miaka 7 aliyetambulika kwa jina la Zakia mwaka 2012 wakati akiwa mbunge wa Singida Mjini ambaye alikuwa akisumbuliwa na kansa ambayo ilikuwa imeshasambaa mwili mzima.

Mzige alisema Dewji baada ya kukutana na mtoto huyo alimchukua na kumpeleka hospitali ya Muhimbili kwa ajili ya matibabu lakini walikuwa wameshachelewa kutokana na kansa kusambaa mwilini na hivyo mtoto huyo kupoteza maisha hali ambayo ilimfanya Dewji kujitoa kusaidia watoto wenye kansa ili waweze kupata matibabu na kwa mapema kabla kansa haijasambaa zaidi.

Nae Gerard Mongera ambaye ni Mjumbe wa Bodi ya Wakurugenzi wa Taasisi ya Tumaini la Maisha aliishukuru MO Dewji Foundation kwa msaada ambao wanaowapatia kwa kipindi chote ambacho wamekuwa wakishirikiana na kuitaja MO Dewji kama taasisi ambayo imekuwa ikiwasaidia zaidi hivyo kuwa na matarajio ya kuzidi kushirikiana

Mongera alisema msaada umetolewa na MO Dewji Foundation utatumika kuwasaidia watoto hao kupata matibabu na chakula kwa watoto wanaoumwa kansa walio katika hosteli za taasisi hiyo na walezi wanaowasimamia watoto hao kwa kuwanunulia chakula na mahitaji mengine muhimu ambayo yanahitajika kwa watoto hao.

“Tumekuwa tukishirikiana kwa muda mrefu na MO Dewji Foundation na natumia fursa hii kuwashukuru kwa msaada wanaotupatia wamekuwa wakitusaidia kwa muda mrefu na tunawaomba wazidi kuwa na moyo huo wa kuwasaidia watoto wenye kansa ambao wengi wao wanatoka mikoani na kwa kusaidiana nao tunaamini tutaweza kuwasaidia watoto wengi zaidi,” alisema Mongera.

Mongera aliongeza kuwa tangu mwaka 2013 walipoanza kufanya kazi na MO Dewji Foundation wamefanikiwa kuokoa zaidi ya asilimia 50 ya maisha ya watoto ambao wamekutwa na kansa na kutumia fursa hiyo kuyaomba makampuni mengine pamoja na watu binafsi kujitokeza kuisaidia taasisi hiyo ili kuwa na uwezo zaidi ya kuwahudumia watoto ambao wanakuwa wanasumbuliwa na kansa.