How to deal with insomnia during pregnancy

Insomnia is a sleep disorder in which there is poor falling asleep, insufficient duration or quality of sleep for a long time. Many pregnant women experience sleep disturbance right from the first weeks of bearing a baby, which is associated with hormonal shaking of the body. Especially sensitive to insomnia are those women who have never before encountered this problem. The situation is complicated by the fact that in this situation the future mother needs to get enough sleep and it is undesirable to overwork, therefore, during pregnancy, insomnia must be combated. Knowing the causes of insomnia and studying the processes that have been going on for 9 months in the body will help get rid of sleep disorders.

Types of Insomnia

Sleep disorders that have common symptoms, namely the inability to fall asleep for a long time, are called insomnia (or asomnia).

Asomnia (a + lat. somnus - a dream). Insomnia, sleep disturbance. It is manifested by difficulty falling asleep, intermittent sleep with frequent awakenings at night, shallow sleep or premature awakening with the inability to fall asleep again.

Three types of asomnia are distinguished: transient, short-term and chronic.

1. Transient. Transient or situational insomnia during pregnancy is mostly associated with episodes caused by a surge of experiences of a joyful or sad nature. The sleepless state continues until the emotions calm down and life goes on. In this case, the saying is good: you know less, sleep better. A future mom needs to protect herself from sources of unpleasant information, and her environment should take care of the circle of communication and the positive mood that prevails in the family. Such insomnia lasts no more than a week and does not need special treatment.
2. Short-term. Short-term insomnia is associated with more significant causes - physiological processes that occur in the body during pregnancy, stress, medication, heart disease. This type of insomnia can last about a month, and during this period the body of a pregnant woman can be significantly affected. If sleep disturbances have been disturbing for more than a week, you should immediately consult a specialist. You can’t get rid of the problem yourself, since only the doctor can recognize the true cause.
3. Chronic Chronic asomnia is the most complex form of insomnia that does not occur from scratch. She has been suffering for months, and a similar condition can cause both mental and physical illnesses.It is much less common than the previous ones, however, in any case, this is an occasion to consult a doctor. If a pregnant woman has been troubled by a chronic disease before, then the methods of dealing with it will have to be adjusted, since previous drugs can harm the baby.

What is the danger of insomnia for pregnant women

According to statistics, approximately 80% of pregnant women experience sleep deprivation. Many experts consider this condition as one of the signs of pregnancy in its early stages, as well as the state of drowsiness.

Why is insomnia so dangerous during pregnancy? Of course, a woman quickly gets tired during the day, because everyday affairs are no longer done as easily as before. The position of the future mother obliges her to protect not only herself, but also the baby from sudden movements, frequent bending and lifting weights.

Any action requires concentration, and insomnia reduces it and causes additional stress. In her position, a pregnant woman can very easily get injured, even performing the simplest movements, whether taking a shower or taking a leisurely walk. Against the background of an unstable hormonal balance, irritability appears, which arises even from trifles.

The main causes of sleep disturbance during pregnancy

As the gestational age increases, the physiological causes of insomnia also increase. It is noticed that at later dates it appears many times more often and manifests itself much more powerful. Most often cause insomnia:

• problems in choosing a comfortable posture, because the stomach has grown and the weight has increased (See comfortable sleeping postures);
• drawing pains in the region of the lower back and back;
• active fetal movement;
• heartburn;
• leg cramps;
• increased urge to urinate;
• pronounced itching in the abdomen due to skin stretch marks;
• dyspnea.

The prerequisites for sleepless nights during pregnancy are psychological reasons. Among them are:

• chronic fatigue;
• nervous tension;
• stressful situations;
• concern for the health of the child;
• fear of childbirth;
• nightmares.

The nature of insomnia is diverse, but it is imperative to fight it. Poor physical condition and psychological problems should be prevented, and if insomnia has already appeared, learn to resist it.

Hormones and insomnia

First trimester. With the increase in gestational age, there are more and more reasons for insomnia. Most often, this situation is associated with the restructuring of the hormonal system of the body. At the beginning of pregnancy, estrogens (hormones of the first phase of the menstrual cycle) give way to progesterone - the hormone of the second phase. Otherwise, he is called the custodian of pregnancy. An increase in progesterone levels puts the body in a state of complete readiness, aiming it exclusively at bearing the fetus. Accordingly, even at night this hormone does not allow the body of the future mother to relax and rest, so a full sleep is impossible.

Second trimester. With the onset of the second trimester of pregnancy, the overall picture partially changes, and night sleep is improving. By this time, the woman’s body is already adapting to the hormonal surge: there is a relative stability of the nervous system, the pelvic organs, including the bladder, intestines and liver, learned to adapt to the growing uterus. The work of all organs is normalizing, and the stomach has not yet grown so large as to interfere with a restful sleep.

Third trimester. The third trimester in pregnant women is again accompanied by insomnia, it is increasingly difficult to find a comfortable resting position. Women who have the habit of sleeping on their stomach or back are very difficult to adapt to another position. During this period, physiological discomfort is observed: the future mother develops heartburn, aggravating while lying down, there are pains in the back and lower back, and even at rest appears shortness of breath. By this time, the stomach reaches such a size, because of which it is difficult to find a pose that is comfortable for sleeping.

The situation is becoming more alarming closer to childbirth from regular lack of sleep and emotional unrest, often turning into nightmares. Because of this, sleep becomes more anxious and shorter. A woman restlessly listens to her health, waiting for contractions, feels every movement of the fetus, which does not allow her to relax and fall asleep. The third trimester of pregnancy is accompanied by another hormonal jump: the level of progesterone drops sharply before childbirth. The cause of poor sleep and difficulty falling asleep can be training contractions of the uterus that occur a few days before birth.

How to overcome insomnia

You can deal with insomnia in situational ways. There are factors that will help make a night's sleep strong and stable:

1. We avoid stress - accumulated fatigue does not always lead to a long-awaited sleep, sometimes a woman simply can not relax.
2. We give up the habit of sleeping during the day - perhaps a night’s sleep will be able to recover.
3. We share nightmares with a close and understanding person - psychologists believe that a dream spoken aloud helps to understand that there is no danger nearby.
4. We avoid emotional stress in the evening - we refuse to clarify relationships, unpleasant conversations and do not look at the militants at night.
5. We do not drink large quantities of liquid at night - the need for frequent emptying of the bladder, and as a result, the need to get out of bed at night, will disappear.
6. We use homeopathic remedies, if recommended by a specialist.
7. Having sex - if there are no contraindications, but there is a desire, then why not try this method?
8. We choose comfortable clothes for sleeping - preferably, not restricting the movements of pajamas made of natural materials.
9. Do not be nervous and think only about the good.

And the most important thing - if nothing helps and you want to resort to medical treatment, you must immediately inform your doctor. No advice from friends and immediate family will replace the experience of a specialist. Only he can choose the right and safe medicine for a pregnant woman without harming her unborn baby.

How to help yourself

The causes of insomnia during pregnancy at different times are different, therefore, the methods of dealing with it are also different. For the first trimester, manipulations are suitable that help maintain a certain regime of the day and nutrition:

• Create a habit of going to bed at the same time, preferably up to 23 hours;
• The last meal should be postponed for three hours before going to bed, so that the stomach has time to free itself from food during this time;
• The usual coffee and tea will have to be abandoned, replacing them with a glass of warm milk, which has a light calming and sedative effect;
• You can use herbal infusions of chamomile and peppermint without fear, but you need to be careful about the rest - you should consult your doctor about their compatibility with pregnancy;
• The nature of water procedures should be reviewed - to abandon relaxing hot baths and a contrast shower, which increase the tone of blood vessels and increase blood circulation, in favor of pouring warm water;
• Walking before going to bed for an hour will relax and help you fall asleep, the ventilation of the room works in a similar way.

The third trimester of pregnancy is characterized by several types of insomnia: starting, with sleep disturbance when falling asleep; inability to maintain a state of sleep, with constant awakenings and lack of sleep; insomnia of the final phase with early awakening and the inability to sleep again until the time of rise.

• With starting insomnia, it is recommended to take a pose while lying on the left side (on which side to sleep?), in which the baby's blood supply improves, the work of the kidneys and intestines of the future mother;
• Between the legs and under the stomach you can put pillows and raise your head with special pillows for pregnant;
• To prevent seizures, you can massage the calf muscles, back and lower back, feet and ankles;
• From frequent awakenings during sleep, an orthopedic mattress will help, contributing to the adoption of the correct position of the spine, muscle relaxation, removal of vascular spasms;
• With itching in the abdomen, moisturizers can be used, and to prevent it, try not to gain weight dramatically;
• Wearing a bandage during the day partially reduces night discomfort.

Video: how to sleep during pregnancy

Pregnancy Tips

Pregnant women who pay attention to fitness for expectant mothers are much less likely to complain of the occurrence of insomnia and pain in their limbs. Of course, marathon distances in this position will not work, but any healthy woman can do yoga, pilates, swimming and stretching classes. Good results are also shown in the mastery of relaxation techniques, which are taught in courses for pregnant women in preparation for childbirth. Of course, not every woman has the opportunity to attend such courses, but if desired, relaxation techniques can be found on the Internet.

It happens that all methods have been tried, but sleep does not come. In this case, one should not fall into despair, as well as lose his temper. After waiting half an hour, you need to get up and do some monotonous affairs that do not cause a surge of emotions. Calm music, knitting, guessing crosswords, reading a book, talking with oneself, playing solitaire will help you to tune in a calm and peaceful way. Finally, some are helped by peeling potatoes. Creative activities that captivate and excite, it is better to postpone until morning.

In borderline cases, when the rhythm of sleep and wakefulness has gone astray to such an extent that the time of night rest is not more than 4-6 hours, and this condition is observed for longer than a week, you should immediately contact specialists. The gynecologist will determine if there are physiological causes for insomnia, the therapist will examine the general state of health, and the psychologist will advise how to get rid of the psychological disorder. Preparing for the birth of a child is a job requiring considerable strength, which should be regularly restored.

Can't fall asleep? Pushes baby? Do not find a suitable posture for sleeping? The cause of insomnia is not always in the open stomach. How to deal with hormonal changes and what can a pregnant woman afford in the fight against lack of sleep, except for milk with honey? Yekatrina Ishchenko, in an attempt to fall asleep, was looking for the correct posture for sleeping under the supervision of the head of the Women's Consultation No. 25 Elena Farafonova:

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Pregnant women post on forums

I feel that I will soon go to a psychiatric hospital! Dear girls, help with advice! Already despaired! I’ve been pregnant for 7 months, but for several months I’ve been falling asleep at 3 at night, while I go to bed at 23, I’m lying, I think all sorts of nonsense is getting into my head, while I can scratch my face myself (pick up the acne that has now appeared) to bite my nails (already the stumps were left alone) I understand that this is all disgusting, but I can’t control it, then I fall asleep at 3-4, and in the morning I get up and hate myself for what I’ve done (((I went to the doctor, advised the valerian, it doesn’t help (I drink mint, milk with honey for the night, it doesn’t help either (What should I do ??? I’ve already turned into such a crib with ani on my face and nibbled nails ((my husband doesn’t sleep because of me, but he’s going to work to get up at 6, and the massage does so that the kkk relaxes, but everything does not help (Did anyone have something similar?

>> glycine, at night, I drank 1-2 tablets, he has no contraindications, you can drink a week, then take a break ... well, or every other day, if you are afraid, 1 tablet. And keep yourself busy, I read in the kitchen, since one FIG can't sleep, watch a TV set, don't force yourself. Sleep during the day, if you cannot fall asleep at night. This is so for many, then it will pass.

I also tried to calm the teas and Persenchik, but strictly at 3.00 my eyes opened and until 5 am I was awake. Yes, and the little one in the tummy also went wild at such a time. She saved herself by reading, listening to soothing music - dolphin songs, the sound of the sea, etc. It was at the first take ....
And now ... The elder is so exhausted that I fall asleep before him and barely get up in the morning.Maybe I’ll go on maternity leave, I’ll rest more, insomnia will then overtake me. In general, this is normal - you worry about the future, the baby pushes and does not let you sleep, the body is ready to wake up at any time of the night

I’m in the shower before going to bed and a couple of tablets of valerian .... I also don’t sleep at night ... and after a valerian, after a while it starts to pull to sleep)))

I had such a period, I didn’t sleep at night, then during the day as a zombie went ... the doctor said that this happens, it is connected with harmonies

There is a very good way to overcome insomnia)) Choose a thing that you don’t like to do most of the housework (I really don’t like it, just for no reason) and when you don’t sleep, do it personally, after a while the dream will come)))

do not suffer))) read books, do something around the house, just relax))) I also sat with insomnia at night

and she suffered and roared (even when it was necessary to work), then she realized that this time should be used to good use: read, clean, wash: gy:
I tried (sometimes it turned out) like this: to sit on the bed, stare at one point, cover with a blanket and sip hot tea with milk, with a bit of honey (it was +25 on the street)))). And sometimes, on the contrary, I went to another room and lay on the couch without sheltering to freeze))), they supposedly fall asleep from the cold (although again in the summer it was difficult to freeze wild in this heat)))). Here a couple of times it rolled.

walk more. At night, warm milk with honey is possible. I remember, so startled, as they say. In the summer, such frying, a huge belly, and ... insomnia all night. Beauty!