It is high time to sleep, but for some reason, I cannot sleep. Insomnia during pregnancy is a condition familiar to many pregnant women. How can that be, is that a proper? According to statistics, 80% of women suffer from insomnia during pregnancy. Moreover, sleep problems are progressing along with the term of their pregnancy. At each stage, for it has its own reasons, and therefore ways out of the situation are also different. Insomnia is a sleep disorder, united by a common symptom, namely the inability to fall asleep for a considerable period of time, despite the fact that the body needs rest. Insomnia has three kinds: transient, short-term and chronic.
Transient insomnia during pregnancy
This c condition may last during the pregnancy, and then life returns to normal. The conclusion is clear: as in the saying – the less you know, the tighter you sleep. Try to minimize the flow of unpleasant information that reaches your ears, limit your social circle and other news sources. Short-term insomnia has more substantial reasons – physiological metamorphosis associated with pregnancy. Among them, frequent urination that worries moms in the first trimester, when increasing the uterus compresses the bladder, reducing its capacity.
The hormones during pregnancy
In early pregnancy, there is a violent restructuring of the hormonal system. Estrogens – hormones that are typical for the 1st phase of the menstrual cycle- give way to the hormone phase 2 – progesterone, it is called the guardian of pregnancy. It contributes to lethargy and fatigue. Happy future mom wants to sleep all the time, and at night she has to wake up often to go to the toilet, so proper rest becomes impossible.
When the second trimester, the picture changes, and relationship with sleep partly adjusted. A woman’s body has adjusted to the hormonal reorganization: the nervous system is relatively stable; the pelvic organs (bladder, intestines, liver) have learned to coexist with the growing uterus, so their work is normal. A belly is not yet large enough to interfere with sleep.
In the third trimester insomnia in pregnant women is again relevant, because it is difficult to find a position that is convenient for leisure. The woman accustomed to sleep on her stomach finds it difficult to get used to sleeping on the back. Heavy uterus presses on the blood vessels, intestines, and ureter. Increased activity of the fetus, which may well get in touch with his mother during the night, also interferes as heartburn, because the gastrointestinal tract under the influence of hormones is disrupted. This situation is exacerbated by; increasing the fatigue from the constant lack of sleep and emotional experiences often poured into nightmares. Against this background, the dream becomes even more alarming and shorter.
How to get rid of insomnia
Ways to get rid of insomnia during pregnancy differ from each other, as well as the reasons causing it. For example, it is necessary to develop the habit of going to bed at the same time, and better early. Time of last food intake should be 3 hours before bedtime so that the stomach managed to digest the food until going to sleep. It is better to replace the usual glass of coffee or tea with a glass of milk. It contains tryptophan, which has a calming and sedative effect. Since you need to be careful with herbal infusions chamomile and peppermint really help, but some herbs should not be taken without doctor’s recommendation, they may be incompatible with pregnancy. you may also reconsider the water treatments; relaxing hot tubs should be excluded, as they can cause bleeding, especially in the first trimester until the placenta is formed. Only fresh air will not change its effect on the body, the flow of oxygen is required to enhance the fatigue, relaxes and helps you fall asleep. It is perfect if you have the opportunity to walk a half-hour before bedtime. But if you ventilate the bedroom, you can get a similar effect. If the air is too dry in the bedroom, it is advisable to install it in a humidifier
Insomnia before birth
In the third trimester of pregnancy, insomnia is much more difficult to handle. In medical practice, it stands a few species characteristic of this period – a violation of falling asleep (insomnia starting); awakening during sleep, preventing achieve sufficient depth of immersion in a dream and all that do not allow a rest; early awakening, and inability to sleep until the time of lifting (insomnia final phase). The pose on the left side is considered the most convenient for pregnant and useful for kids. It improves blood supply to the fetus, the kidneys, and intestines. Between the legs and under the belly must be placed a pillow, to reduce the pressure of the diaphragm. From frequent and premature awakenings saves the mattress.
If all the measures are taken, and sleep does not come, do not despair and suffer, turning from side to side. After waiting 15-20 minutes, get up and start to do things. Choose the most monotonous and requires no emotion, they will help tune into a calm and peaceful mood. After giving birth, you will quickly forget about insomnia. You will have an opposite state – due to fatigue after numerous concerns about the crumbs will fall asleep quickly and without problems.