Sleep is vitally important to a pregnant woman; after all, during sleep, your body relaxes and gains energy necessary for both you and your baby. Worrying about pregnancy insomnia only makes it harder for you to fall asleep.
According to statistics, 3 women out of 4 have sleeping issues during pregnancy. Modern healthcare and science offer numerous options for solving the problem, so every woman can choose one that will really help her.
Causes of sleep disorders during pregnancy
In most cases, signs of pregnancy insomnia appear as early as in the first trimester caused by hormonal changes in the body. These signs may be so severe that some specialists consider them as one of the pregnancy symptoms.
From the 4th to the 6th months of pregnancy a woman’s sleep is relatively peaceful and the third trimester makes you forget about quiet nights again. Modern medicine states that insomnia is not an illness but a consequence of some factors that prevent you from falling asleep. So the first thing you need to do to provide yourself with a healthy and sound sleep is to eliminate these factors.
One of the first causes of sleep disorders are hormonal changes and increased production of progesterone. Your body is preparing itself for carrying a child, mobilizes all its forces, and as a result you have difficulties relaxing even at night.
Physiological causes of insomnia during pregnancy
Here are physiological factors that induce pregnancy sleep disorders. The further into pregnancy you are, the more of such factors appear.
– inability to find a comfortable position (the growing belly doesn’t let you sleep on it and it’s hard to sleep lying on your back because of the superior vena cava syndrome. At the same time, it’s just as hard to toss about);
– back pain due to the change in the center of gravity and growing weight;
– your baby constantly tosses and moves inside you and may wake you up in the middle of the night;
– frequent urges to urinate because the uterus creates pressure on your bladder;
– heartburn and other digestion issues;
– leg muscle cramps;
– the skin on your belly stretches, so it may be itching a lot;
– psychological pressure and emotional stress due to worrying about your baby’s state and the fear of childbirth;
– constant fatigue;
Any of these factors can provoke sleep disorders, but in most cases, they are combined with each other.
Ways to banish insomnia
You must understand that you have to start getting ready for your night’s sleep in the morning but not in the evening. The quality of sleep greatly depends on your lifestyle.
— Avoid overstressing yourself. Sometimes a woman just can’t relax in bed and, as a result, can’t fall asleep. Try to spend as little time in your bedroom as possible (your own bed may remind you of insomnia and lead to even more stress).
— If you have a habit to nap, try to avoid it, at least for a short while.
— It’s believed that you should discuss your nightmares with someone because this helps to fight your fears. Something that seems scary at night and in your dreams may seem silly and amusing in daylight.
— Some physical activity is good for you: swimming, walking, relaxing exercises.
— Drop a nasty habit of just lying in your bed – reading books or watching TV in it. Your bed is for sleeping only.
— Don’t eat any heavy meals before bedtime.
— Evenings are the time for relaxation, not for work or active noisy entertainments.
— Take a warm shower or a bath before going to sleep. Add some relaxing fragrant oil into the water.
— Don’t drink a lot before bedtime so that you don’t wake up in the middle of the night to visit a bathroom. You can drink a glass of milk, though: it will soothe your nerves.
— Sometimes you can’t fall asleep because of muscle tension. Ask your husband or your partner for some massage.
But if you can’t fight your insomnia alone, see a doctor who may suggest you take some homeopathic remedies. Remember: you must never take any preparations without consulting your doctor. This can harm your baby.
Your bedroom should be well ventilated, the air must be pleasantly cool and your nighttime outfit must be comfortable and loose-fitting.
By following all these simple recommendations, you may significantly enhance the quality of your sleep, which will result in great mood and the sense of well-being. Though pregnancy insomnia is not exactly rare, you can fight it — and you should, as it leads to exhaustion and nervous breakdowns.
Your gynecologist can be of great help. He will tell you what you, as a pregnant woman, are allowed to do to sleep soundly. Attend some pregnancy classes where you may learn some relaxing breathing techniques.