SleepDeprivation

Sleep deprivation, also known as insufficient sleep, is the condition of not getting adequate sleep

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Third trimester sleep: A distant memory

Most women, who have been through pregnancy, find it troublesome to sleep during some stage of their pregnancy term. A good night’s sleep gradually becomes a distant memory as the mother moves closer to the date of delivery. Here is a guide on what to expect in terms of sleep during the third trimester of pregnancy. Trouble being Comfortable As you move closer to the end of your pregnancy term, getting sleep becomes a hazy memory. The baby bump just gets bigger and by the third trimester it’s big enough to not let you lie on the bed comfortably. Try sleeping on your left side with pillow fit between your knees and behind your back. If this doesn’t help, settle in a comfortable chair. When you are due by four to six weeks, you will realise that the best sleep that you get is when you sit up. Pressure on the Bladder Do you remember having spent more time in the bathroom than outside during the first trimester? Well, that phase will be back by the time you are approaching or are already in your last trimester. This time, however, it is the baby that is putting pressure on your bladder. To cut the number of trips you make to the loo, you may reduce the number of fluids you take, especially in the late afternoon so you can have a peaceful sleep at night. Heartburn When you are in the third trimester of pregnancy, you are likely to experience heartburn, leg cramps, snoring, restless leg syndrome and the baby’s kicking and squirming at night. Several studies have shown that pregnant women in their last trimester experience only few periods of deep sleep and are more likely to wake up in the middle of the night than they did before. It is during the third trimester that a pregnant woman’s sleep pattern takes a nose dive. Tips Once you have crossed the 28th week, it is advisable that you sleep on either side. Avoid lying flat on your back when you are beyond 28 weeks or in labour as the pressure of the womb that is carrying the baby, the amniotic acid and placenta may add strain on blood veins and block blood circulation to your brain and heart.  This may also lead to a decline in the blood pressure and thereby cause you to be dizzy apart from causing other negative impact on the baby and its heart pulse. Content Source  

Are you sleep deprived? Here are some tips to manage work without enough sleep

You may find that you spend a lot of your working day just struggling to stay awake, never mind completing spreadsheets, or making small-talk with customers. This can seem particularly hard when you’ve just started back to work after maternity leave. It can take a while to get back into the swing of things so let your body catch up. In the meantime, here are some tips to help you cope with sleep deprivation: If you have a long commute to work and you feel drowsy while you're driving, open the window and get a blast of cold air. Try to pull over at a safe place and step out of the car. Stretch or have a cold drink or a coffee to give you a boost. Driving while you're sleepy reduces your reaction time and can make you more likely to have an accident. So take public transport if you can, or car-share. Be aware of when your energy levels are at their highest and lowest. Tackle your toughest tasks or meetings when you're most alert, which will probably be first thing in the morning. During your mid-afternoon sleepy period, work on more straightforward, routine tasks. If you start to feel sleepy, move away from your desk. Run an errand, stand up, stretch or go for a walk, even if it's just around the building. Before a meeting, try walking up and down the stairs so you go in as refreshed as possible. If you can, have a short lunchtime nap somewhere quiet, but don't forget to set your phone alarm! Try to eat a healthy diet at home and at work. Snack on energy-giving foods at your desk, such as a handful of nuts or a banana. Sugary snacks and drinks may give you an initial energy boost but will leave you feeling more lethargic in the long run. So you'll need to work on your willpower when the office biscuit tin beckons! Dilute one or two drops of invigorating essential oil in a teaspoon (5ml) of base oil. Dab this on your wrist and sniff when you need a boost. Peppermint, orange and neroli are good options. Pop a facial spritz in the fridge at work and spray it directly on to your face when you're flagging. Don't have caffeinated drinks after lunchtime, as these may keep you awake when it's time to sleep. Swap your evening cup of tea for a caffeine-free drink, or some warm milk. If none of these tips seem to be helping, you could ask your employer to consider flexible working.