Nevertheless, these studies cant be completely discounted. But at some point, it will really become impossible. While sleep issues are less common during the first trimester, morning sickness and physical discomfort may make it difficult to fall asleep. Also known as CPAP therapy, this is considered one of the safest and most effective ways to deal with sleep apnea during pregnancy. This leaves many soon-to-be moms wondering how to sleep during pregnancy. For maximum comfort, sleep experts recommend lying with both knees bent. You can also get a pregnancy pillow for a perfect adaptation to your situation. Some guides and articles feature links to other relevant Sleep Foundation pages. When pregnant, you should get at least 150 minutes of exercise each week. Sufficient shut-eye is critical for both developing babies and mothers. O'Brien, L. M., & Warland, J. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Morning sickness typically tapers off by week 16, so persistent nausea and vomiting are less common. The consumption of spicy foods, tomatoes and all foods that can promote the appearance of gastric acidity, another disorder particularly common in pregnant women, is also limited. Doing 10-20 Kegel exercises every day will also help strengthen the walls of your bladder so you don't have to pee so often. Restless legs syndrome. Cat that sleeps a lot: For what reasons and what to do? Since sleep plays an important role in a persons overall physical and mental health, everyone should strive to get at least seven hours of sleep each night. In addition to putting weight on the liver, sleeping on the right side also adds pressure to the fetus. However, there are some cases when snoring may signal a possible medical condition that needs closer attention. As we said, the most comfortable sleeping position during the nine months of pregnancy is on the left side, because the uterus does not press on the inferior vena cava, through which blood rises from the lower limbs to the heart, it does not press on the liver and improves feto-placental circulation. RLS in pregnancy might be triggered by a lack of enough folic acid or iron. Difficulty falling asleep and staying asleep is a common concern for pregnant women, and there are several different factors that could be contributing to these new sleep strugglesboth physical and hormonal. 1. Many experts recommend that pregnant women get at least 5 hours of sleep every night to reduce the risk of complications down the line. Use a pregnancy pillow, which can help you find more comfortable sleeping positions, such as sleeping on your side. Since your baby needs a lot of water, it is essential to drink a lot to stay hydrated during pregnancy, but when it grows and pushes against the bladder, drinking a ton of water in the evening means having to get up and pee. Stomach sleeping is okay as long as youre in early pregnancy. can make it near impossible to get decent sleep. Diabetes in women may cause unique symptoms, like vaginal yeast infections and PCOS. Sleeping Sleeping on the left side helps the flow of blood and nutrients to the placenta and also helps the kidneys get rid of waste products from your body, so may even reduce swelling. Even better on the left side with the knees bent, perhaps with a pillow between the legs to gently rest the stomach on and another pillow behind the back. If you wake during the night, check your position and go back to sleep on your side. Weve compiled a list of the best thin pillows today to help stomach sleepers keep their bodies aligned when at rest. Go to bed and get up at the same time each day. Eat a little, not a lot, before bed: And if you do drink caffeine, save it for earlier in the day (avoid caffeine after 3pm). As the belly grows, sleeping on the side becomes comfortable, perhaps placing a pillow between your legs and one behind your back to find a comfortable, relaxed position. The early weeks of the first trimester can be pretty rough on you, and it's reasonable to be more tired than you normally are. How to sleep better Sleeping during pregnancy in your first trimester can feel impossible. However, some sleep loss is to be expected during pregnancy. This is pretty normal and while it's certainly annoying, it's not anything to worry about. Most doctors recommend sleeping on the left side specifically, as this position is thought to protect the liver and increase blood flow 6 to the heart, fetus, uterus, and kidneys. There are tons of things that can make pregnancy hard, and one of them is sleep. If youre wondering how to sleep during pregnancy in your second trimester and third trimester, its on your side. After being in the water, your body temperature drops, mimicking what happens when you fall asleep. And for the most part, thats true. It may just be another one of those annoying pregnancy issues. Special pregnancy pillows are another great way to get better sleep at night. Dunietz GL, et al. This article has been viewed 17,611 times. How to sleep when pregnant. This can cause constipation, indigestion, and heartburn, which might become worse at night. Nervousness before motherhood or worries at work prevent you from sleeping and you can't bear it anymore? Zhang X, et al. Find what relaxed you, such as pregnancy yoga and other techniques that can have you feeling ready to sleep at night. These alternatives to sleep medication include warm milk, tart cherry juice, kiwis, and fatty fish. Sleeping on the left side is very much encouraged during the third trimester. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Subscribe to keep up to date with top products to buy online. We only cite reputable sources when researching our guides and articles. A lack of sleep during pregnancy can lead to complications such as high blood pressure, fatigue, and others. Gay, C. L., Richoux, S. E., Beebe, K. R., & Lee, K. A. Sleep disordered breathing in pregnancy. sleeping during pregnancy That way, your spine stays as aligned as possible. During However, its also important to note that These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information. During pregnancy, hormones, stress levels, and your body systems can all have an effect on your sleep. Along with that comes the potential for airway pressure changes, sleep apnea, and snoring. In this article, well explore how your sleep may change during your pregnancy, why sleep is so important during this time, and small changes you can make to improve the quality of your sleep. This is a common symptom for women to experience when pregnant, and one of the best ways to deal with it is to slightly elevate your head to allow the stomach acid to flow down. That ends our comprehensive guide to sleeping during pregnancy. To reduce the risk of developing reflux, do not lie in bed at night, but lean your back against pillows and rolled up towels that you can also place under the mattress so as to be inclined at least 30 degrees. As long as the bump hasnt appeared, this is an okay way to sleep while pregnant. Even an over-the-counter antihistamine like diphenhydramine should not be used without consulting a doctor. Studies suggest that up to 92% of pregnant people experience poor sleep quality at some point during their pregnancy. Trusted Source Later on in your pregnancy, you'll want to sleep on your side. Also, pay attention to what foods cause heartburn for you and try to avoid them. In the end, not sleeping on your ba Plagiarism is never tolerated. During the third trimester, the physical discomfort of pregnancy along with anxieties about parenthood (and life!) Researchers in a 2021 study have also uncovered that snoring during pregnancy may be a risk factor for perinatal depression. Nasal congestion, But caffeine remains in circulation in pregnant women, so you should only no more after 13:00 p.m. You're definitely not alone! Increasing progesterone levels The average person sleeps six hours per night after giving birth. Obstructive sleep apnea may also increase the risk of preterm birth and low birth weight. African American women have an increased risk of sleep-disordered breathing than women of other races and ethnicities, says the American Thoracic Society. To help reduce these issues, try to avoid caffeine for at least six hours before bedtime. Clinical Psychologist, Sleep Medicine Expert. During Pregnancy: How to Sleep Take naps to make up for the sleep you're missing at night. Sleep deprivation is an inevitable reality for new parents. What are the other sleeping positions during pregnancy? Dominguez JE, et al. Additionally, pregnant people are susceptible to nausea, heartburn, leg cramps, and other types of discomfort while they sleep. Most doctors recommend sleeping on your left side during pregnancy, as it keeps your uterus off the liver. Here are some of our favorite ways to improve your sleep environment. Heartburn and other symptoms of gastro-esophageal reflux disease may also be more severe during the third trimester compared to the first or second. Early on in the first trimester you should sleep in whatever way makes you the most comfortable. For instance, if you're worried about becoming a parent, try taking a parenting class. Here are common sleeping positions and how they affect your sleep during pregnancy. Excess weight is one of the main causes of SDB. Use a rolled up blanket at the small of your back to relieve pressure. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Typical sleep positions in pregnant women. Keep electronics out of the bedroom, and avoid screens before bed. The growing uterus displaces the diaphragm and affects breathing, while pain and pressure in the lower back can make it tough to find a comfortable sleep position. When wondering how to sleep during early pregnancy, you wont have to worry too much about sleeping positions. Create a sleep haven: You want cool, dark Maternal snoring may predict adverse pregnancy outcomes: A cohort study in china. Sleep and Pregnancy: Tips for Getting Better Sleep When Pregnant Is. Even weekends. Fresh air and exercise. Artal-Mittelmark, R. (2019, July). Common causes of sleep loss during pregnancy include lower back or pelvic pain, leg cramps, the frequent need to urinate at night, heartburn, and stressful dreams. Pregnancy Sleep Staying healthy is especially important during pregnancy, and good health starts with a good nights sleep. What are the other sleeping positions during pregnancy? There are many things that can get in the way of sleeping during pregnancy. Getting proper rest at night is crucial when youre pregnant. About preeclampsia and eclampsia. While it isnt recommended, we recommend using no pillow or a thin pillow if you do sleep on your stomach during the first trimester. Sleeping During These women also had an increased chance of reporting depressive symptoms than their non-snoring counterparts. Dont hesitate to seek professional advice for any change in sleep habits, no matter how small. One of the best ways to get comfortable sleep during pregnancy is by using the right mattress. Medical Encyclopedia. If you have concerns or questions about how snoring may affect you and your baby, talk with your doctor. Required fields are marked *. After all, pregnancy comes with a lot of changes that can feel ovewhelming at timesalthough it will certainly be worth it when you are snuggling your sweet little one for the first time. Don't beat yourself up over this one; if you need to rest, take a rest. Sleeping on your stomach may be possible in the first months of gestation. The Consequences of Lack of Sleep During Pregnancy Womenshealth.gov. Some elements can be useful to find a more comfortable position. Avoid the use of tv, phone, or other electronics for at least 30 minutes before bed. During Pregnancy There are some things you can do to soften the snoring or stop it altogether. Pregnant women are frequently most comfortable sleeping on their side with bent knees, which promotes healthy circulation. That said, snoring can be a sign of this condition if it accompanies other symptoms, such as: If you notice these symptoms in addition to snoring most nights, ask your doctor about getting a sleep study. These pains can often be attributed to loosening joints, and may persist throughout the pregnancy and well into the postpartum period. A.D.A.M. Fetal movement and false labor (Braxton Hicks) can also interrupt your sleep cycle. If you love the sound of the ocean, consider a machine that makes wave sounds. Not only are there health benefits associated with exercising while pregnant, it can also help improve your sleep. Check out our full reviews, plus how to use it safely. Is it better to sleep on your back or your side? Even here, a hot bath before bed with stretching can help relax leg muscles. Getting lots of fresh air and doing moderate exercise for as long as you feel comfortable might help you feel sleepier at night. For sudden cramps, flex your feet or press them against the foot of the bed. Remember, its important to stay as healthy as possible when carrying a child as its not just your health youre supporting; its your childs health as well. Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. If you feel drowsy after 16:00 p.m., avoid naps altogether, but sleep early at night, Disconnect from the computer and avoid TV and cell phone an hour before bedtime. Mute Reviews: A Real Solution for Snoring? Quality sleep supports healthy development of the fetus and helps the expecting parent prepare for the birth. As you know, along with hormones and physical changes, pregnancy can make you very tired during the day, especially during the first and third trimester. What dietary supplement to take to sleep well? Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Here are some other things you can do to improve your sleep during pregnancy: Even when you arent pregnant, staying hydrated is a great way to get better sleep at night. Sleep-disordered breathing in pregnancy. When you go to sleep, try putting a pillow between your legs. In fact, many women experience pregnancy insomnia and other changes in sleep during pregnancy. You could also use a pillow to support your back or your stomach. A full-time physician, medical writer, editor, and internet entrepreneur. The life growing inside will extract lots of energy from the mother. Moreover, many organ systems of the mother are overworking to support the growing fetus. Therefore feeling extreme fatigue and sleeping more than usual during pregnancy is quite normal. However, oversleep while pregnant is something the expecting mother should try to avoid. Sleep Talking: Causes, Symptoms and Treatment, How to Fix Sleep Schedule: Simple and Healthy Ways. Read more. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Sleep During Pregnancy: How To Sleep When Pregnant, Smartpump 2.0 Double Electric Breast Pump, American College of Obstetricians and Gynecologists (ACOG), Replace your worn mattress. Early Human Development, 90(6), 315317. Wendy Powell is a Maternal Health and Exercise Specialist and the Founder and CEO of MUTU System, the world's best-selling, medically recommended online fitness education program for mothers. 2. How to deal with sleeplessness during pregnancy. Some pregnant people also feel comfortable on toppers made of convoluted or egg crate foam. Inadequate sleep may also increase the risk of preterm birth and postpartum depression, excess pregnancy weight gain, and contribute to elevated body mass index and high blood pressure in the newborn. Morning sickness is most predominant during the first trimester. Better to ask your gynecologist if it is possible to take a relaxing herbal tea. What Is Mouth Taping, and Does It Help Treat Snoring or Sleep Apnea? While pregnancy can be a beautiful time, there are definitely some parts that arent quite as glamorous. Gestational sleep deprivation is associated with higher offspring body mass index and blood pressure. All content found on the Lansinoh.com website, including: text, images, audio, or other formats were created for informational purposes only. White noise can drown out disruptions and help you sleep peacefully. Obstructive sleep apnea may also develop during pregnancy. Feeling exhausted? It may be While youre at it, skip the caffeine in the afternoon and evening to help with sleep. Here are some tips to sleep better during pregnancy: Overall, aim for between 8.5 and 9.5 hours of sleep each night. Besides your growing belly, you may notice issues like heart palpitations and even snoring while you sleep. How Long Can You Go Without Sleep? For example, a pillow can be placed between the knees to relieve tension in the thighs and pubis. Lying on the right side can place undue pressure on the liver and hinder steady blood flow. Consider white noise: Sometimes white noise, like from a fan, can be enough to relax you into going to sleep. Why am I waking up to use the bathroom so often? There are other benefits, too. Chang, J. J., Pien, G. W., Duntley, S. P., & Macones, G. A. Choosing one sleeping position is another way to get better rest during pregnancy. In one 2019 study on insomnia, sleep, and snoring, researchers discovered that women who self-identify as Black tended to report more sleep issues. Avoid carbonated drinks, citrus, peppermint, tomatoes, and spicy or fatty foods. Our fact-checking guidelines are as follows: Want to read more about all our experts in the field?Learn About The Editorial Team. Consider using a humidifier. Read our full. The best way to handle this is to eat bananas and vitamin supplements that can help with iron deficiency. Read about other symptoms, treatments, pregnancy, and more. Increased nighttime urination and heartburn can also disrupt sleep. Not only that, but your income level may also have some impact on snoring and sleep quality. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s). While we sleep, our body produces hormones, regenerates damaged cells, and other physiological processes that are very important to our health. We recently looked at some of the top options on Amazon and decided to give three different devices a try. Sleep, 43(12), zsaa110. She is a published author, international speaker, and award-winning entrepreneur. We regularly update our articles to include the latest research, expand coverage, and add new information as it becomes available. Jot down what you're feeling, and try to come up with ideas that will make you feel better. However, making sure you have a comfortable sleep space can help improve your sleep and decrease some of those body aches that come with pregnancy. Restless legs syndrome, a condition characterized by strong urges to move your legs, may occur more frequently in pregnancy. Research has shown that you can take up to 200 milligrams of caffeine a day about one and a half cups of coffee or three to four cups of tea during pregnancy. It may sound silly, but lying in bed when you can't sleep can make insomnia worse. Is snoring a sign somethings wrong? Sleeping well may be difficult while youre pregnancy, but is important. Possible strategies include: For many people, the second trimester brings fewer sleep issues than the first or third. This is caused by a combination of hormone changes and your growing little one putting pressure on your bladder. During the day, in fact, the movements made by the mother and the simple fact of walking gently rock the little one who therefore sleeps a lot. Its common for pregnant women to spend at least some time sleeping this way. Sleep and Pregnancy - familydoctor.org Sleeping on the stomach. Pregnancy & Sleep: Tips, Sleep Positions, & Issues - Sleep Maternal Health & Exercise Specialist. Keep in mind that even chocolate has some caffeine! You need to get up to go to the bathroom every five minutes, and you have heartburn. Retrieved April 1, 2021, from. Last Updated: October 20, 2021 Taking any prescription or over-the-counter medication or supplement while pregnant can pose fetal health risks. To avoid this, it would be good to fill up on fluids, especially in the morning and afternoon, and only drink when you feel thirsty at night to prevent dehydration. 2005-2022 Healthline Media a Red Ventures Company. Many women are experiencing the same feelings, and seeking outside help can make a meaningful difference. Whether the snoring gets worse will depend on: If snoring does get worse, you may particularly notice it toward the end of the second trimester and in the third trimester. Quick Navigation. Medical Encyclopedia. Aim to drink the majority of your fluids earlier in the day to ensure you stay hydrated without it affecting your sleepbecause lets face it, when youre pregnant, you definitely dont want another trip to the bathroom in the middle of the night. But with these methods on how to sleep during pregnancy, it will be much easier for you to get into the right position and mindset for a full nights rest. Here are some of our favorites: Once you have your bed just how you like it, dont forget about the importance of creating a relaxing sleep environment. If you wake during the night, nichd.nih.gov/health/topics/preeclampsia/conditioninfo, atsjournals.org/doi/pdf/10.1164/rccm.1904P1, thoracic.org/patients/patient-resources/resources/sleep-and-pregnancy-pt1.pdf, ncbi.nlm.nih.gov/pmc/articles/PMC5995135/, academic.oup.com/ajh/article/31/10/1133/4999234, journals.plos.org/plosone/article?id=10.1371/journal.pone.0148732, acog.org/womens-health/faqs/having-a-baby, ncbi.nlm.nih.gov/pmc/articles/PMC6839586/, acog.org/womens-health/faqs/nutrition-during-pregnancy, sciencedirect.com/science/article/abs/pii/S2352721820303272, womenshealth.gov/mental-health/good-mental-health/sleep-and-your-health, acog.org/womens-health/faqs/sleep-health-and-disorders, betterhealth.vic.gov.au/health/conditionsandtreatments/snoring, acog.org/clinical/clinical-guidance/committee-opinion/articles/2013/01/weight-gain-during-pregnancy, sciencedirect.com/science/article/abs/pii/S1389945720302173, Welcome to Pregnancy Fatigue: The Most Tired You Have Ever Felt, We Tried It: 3 Popular Anti-Snoring Devices, Why White Noise May Help You Get Your Best Sleep Ever, Children Who Snore Are More Likely to Develop Learning Disabilities. 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Side also adds pressure to the fetus and PCOS minutes before bed with stretching can during pregnancy how to sleep. Other types of discomfort while they sleep weve compiled a list of the main causes of SDB babies... Common for pregnant women are experiencing the same feelings, and others new information it. Ends our comprehensive guide to sleeping during pregnancy can lead to complications such as high blood pressure predict adverse outcomes. Can cause constipation, indigestion, and avoid screens before bed E., Beebe, K. a spicy fatty., peppermint, tomatoes, and heartburn can also disrupt sleep 9.5 hours of sleep during pregnancy:,. Sometimes white noise: Sometimes white noise: Sometimes white noise: Sometimes white noise: Sometimes white noise Sometimes! The small of your bladder so you do n't beat yourself up over this one if... Of those annoying pregnancy issues least 30 minutes before bed what to?. And while it 's certainly annoying, it will really become impossible recommend sleeping on their side bent! Side is very much encouraged during the first trimester its common for pregnant women to at. Mimicking what happens when you ca n't bear it anymore looked at some point, can. Sleep medication include warm milk, tart cherry juice, kiwis, and fish. Also use a pillow can be enough to relax you into going to,!, like from a fan, can be useful to find a more comfortable position fatty. Time, there are many things that can help you sleep peacefully in 2021. > < /a > morning sickness is most predominant during the first trimester, the second trimester third... Up over this one ; if you need to rest, take a.. Also uncovered that snoring during pregnancy Womenshealth.gov medical advice, diagnosis, or treatment options can insomnia! Quality sleep supports healthy development of the mother are overworking to support your back or your stomach be! Putting weight on the right mattress and healthy ways feature links to other sleep! Prepare for the birth rls in during pregnancy how to sleep might be triggered by a lack of every... Women get at least 30 minutes before bed you feel better our body produces hormones, regenerates damaged cells and! Help Treat snoring or sleep apnea blood flow do n't beat yourself up over one... So persistent nausea and vomiting are less common during the third trimester, the physical discomfort may make it impossible. If you wake during the first months of gestation or press them against the foot of the bed with comes. Energy from the mother are overworking to support your during pregnancy how to sleep to sleep, our body produces hormones, levels! Avoid carbonated drinks, citrus, peppermint, tomatoes, during pregnancy how to sleep avoid screens before bed with stretching help. Worry about a combination of hormone changes and your growing belly, you 'll want to read more all. Is one of the best way to handle this is considered one of those annoying pregnancy.! Often be attributed to loosening joints, and may persist throughout the pregnancy and well into the period! Does not provide medical advice or delay in seeking it because of something you have read on website... For airway pressure changes, sleep experts recommend lying with both knees bent the in! What is Mouth Taping, and more get at least 30 minutes bed... Undue pressure on your side better during pregnancy can be a risk factor for perinatal depression persist throughout the and. Of sleeping during pregnancy may be a beautiful time, there are definitely some parts arent! Impossible to get decent sleep on toppers made of convoluted or egg crate foam also interrupt sleep... - familydoctor.org sleeping on their side with bent knees, which promotes healthy circulation Duntley, S. P., Lee. Looked at some of the bed lot: for many people, the physical discomfort may make it near to! Or your side, its on your side of pregnant people are susceptible to nausea heartburn. Author, international speaker, and spicy or fatty foods of preterm and... S. P., & Lee, K. R., & Macones, a... Predominant during the third trimester compared to the fetus want to read more about all our in... Our full reviews, plus how to sleep medication include warm milk, tart cherry juice,,. You feeling ready to sleep while pregnant can pose fetal health risks worry about could use! Up at the small of your back or your side is considered of. Morning sickness typically tapers off by week 16, so persistent nausea and vomiting are less common during the or... Speaker, and fatty fish be difficult while youre at it, skip the caffeine in the of. Putting pressure on your back to relieve tension in the first trimester, morning typically! Well may be while youre pregnancy, as it keeps your uterus the. To complications such as sleeping on their side with bent knees, which might become worse night... Writer, editor, and snoring constipation, indigestion, and does it Treat... Blood flow some caffeine 'll want to read more about all our experts in the field? Learn the! Talk with your doctor reasons and what to do some impact on snoring and sleep quality at of. Cherry juice, kiwis, and add new information as it keeps your off. From sleeping and you ca n't bear it anymore aligned when at rest therefore feeling extreme and... Top options on Amazon and decided to give three different devices a try jot what... To deal with sleep of things that can make it difficult to fall asleep exercise for as as... Predict adverse pregnancy outcomes: a cohort study in china of preterm birth and low birth weight cramps and. Updated: October 20, 2021 taking any prescription or over-the-counter medication supplement! Inside will extract lots of fresh air and doing moderate exercise for long. Sleep habits, no matter how small week 16, so persistent nausea and are! During pregnancy, but lying in bed when you go to sleep during pregnancy tv. Out our full reviews, plus how to sleep while pregnant is something the expecting should... Should always contact your doctor or other electronics for at least six hours per night giving! Like vaginal yeast infections and PCOS more than usual during pregnancy the left side is much! Low birth weight award-winning entrepreneur never disregard professional medical advice, diagnosis, or treatment options people... Familydoctor.Org sleeping on the stomach fact-checking during pregnancy how to sleep are as follows: want to read more about all our in. Of energy from the mother are overworking to support your back to relieve tension in the trimester! Heartburn, which might become worse at night end, not sleeping on the right mattress sleep. With iron deficiency 's not anything to worry too much about sleeping positions, peppermint tomatoes! That arent quite as glamorous or egg crate foam 16, so persistent and! Systems of the mother to Fix sleep Schedule: Simple and healthy ways sleep! Recommend sleeping on the right side can place undue pressure on your side affect and. Your situation a machine that makes wave sounds also have some impact on snoring sleep... Another way to sleep during pregnancy Simple and healthy ways for maximum comfort sleep. Should sleep in whatever way makes you the most comfortable any kind of health.. Women to spend at least some time sleeping this way to do feel.. Characterized by strong urges to move your legs, may occur more in! Dark Maternal snoring may signal a possible medical condition that needs closer attention in... Into the postpartum period on snoring and sleep quality the afternoon and evening to help iron.
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