How to deal with insomnia during pregnancy

Insomnia is a sleep disorder in which you have difficulty falling asleep, insufficient duration or quality of sleep for a long time. Many pregnant women experience sleep disturbance right from the first weeks of gestation, which is associated with a hormonal shake-up of the body. Those women who have never experienced this problem before are especially sensitive to insomnia. The situation is complicated by the fact that in this position, the expectant mother needs to get enough sleep and it is undesirable to overwork, therefore it is imperative to fight insomnia during pregnancy. Knowing the causes of insomnia and studying the processes that take place during all 9 months in the body will help get rid of sleep disorders.

Types of insomnia

Sleep disorders that have common symptoms such as being unable to fall asleep for a long time are called insomnia (or asomnia).

Asomnia (a + Latin somnus - sleep). Insomnia, sleep disturbance. Manifested by difficulty falling asleep, intermittent sleep with frequent awakenings at night, superficial sleep or premature waking up with the inability to fall asleep again.

There are three types of asomnia: transient, short-term and chronic.

Transient. Transient or situational insomnia during pregnancy is mostly associated with episodes caused by a surge of feelings of a joyful or sad nature. The sleepless state continues until emotions calm down and life goes on as usual. In this case, the saying is good: you know less, sleep better. The expectant mother needs to protect herself from sources of unpleasant information, and her surroundings take care of the social circle and the positive mood that reigns in the family. Such insomnia lasts no more than a week and does not need special treatment.
Short-term. Short-term insomnia is associated with more significant reasons - physiological processes in the body during pregnancy, stress, medication, heart disease. This type of insomnia can last for 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 contact a specialist. It is impossible to get rid of the problem on your own, since only a doctor can recognize the true cause.
Chronic. Chronic asomnia is the most difficult form of insomnia that does not occur from scratch. They suffer from it for months, and this condition can cause both mental and physical illness. It is found much less often than the previous ones, however, in any case, this is a reason to see a doctor. If a chronic disease bothered a pregnant woman before, then the methods of dealing with it will have to be adjusted, since the old drugs can harm the baby.

Why insomnia is dangerous for pregnant women

According to statistics, approximately 80% of pregnant women face the problem of lack of sleep. Many experts consider this condition as one of the signs of early pregnancy, as well as a state of drowsiness.

Why is insomnia so dangerous during pregnancy? Of course, a woman gets tired quickly during the day, because everyday things 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 bends 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, be it taking a shower or 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 gestation period increases, the physiological causes of insomnia also increase. It is noticed that at a later date, it appears many times more often and manifests itself much more powerful. The most common causes of insomnia are:

problems in choosing a comfortable position, because the stomach has grown and weight has increased (see comfortable sleeping positions);
pulling pain in the lumbar region and back;
active fetal movement;
heartburn;
leg cramps;
increased urge to urinate;
pronounced itching in the abdomen due to skin stretch marks;
dyspnea.

Psychological reasons also become prerequisites for sleepless nights during pregnancy. Among them are noted:

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 the duration of pregnancy, the reasons for insomnia are becoming more and more. Most often, this situation is associated with a restructuring of the body's hormonal system. 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 guardian of pregnancy. An increase in progesterone levels brings the body into 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 expectant mother to relax and rest, so a full sleep is impossible.

Second trimester. With the onset of the second trimester of pregnancy, the general picture partially changes, and the night's sleep improves. 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, have learned to adapt to the growing uterus. The work of all organs is normalizing, and the stomach has not yet increased enough to interfere with restful sleep.

Third trimester. The third trimester in pregnant women is again accompanied by insomnia, it is more and more difficult to find a comfortable position for rest. Women who have a habit of sleeping on their stomach or back find it very difficult to adapt to another position. During this period, physiological discomfort is observed: the expectant mother develops heartburn, exacerbating in the supine position, pains in the back and lower back, and even at rest, shortness of breath appears. By this time, the abdomen reaches such dimensions, which makes it difficult to find a comfortable sleeping position.

The situation becomes more alarming closer to childbirth from regular lack of sleep and emotional unrest, often turning into nightmares. Because of this, sleep becomes more disturbing and shorter. A woman restlessly listens to her well-being, 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. Poor sleep and difficulty falling asleep can be caused by training contractions of the uterus that occur several days before childbirth.

How to overcome insomnia

You can deal with insomnia in ad hoc ways. There are factors that can help make your night's sleep sound and stable:

We avoid stress - accumulated fatigue does not always lead to long-awaited sleep, sometimes a woman simply cannot relax.
We give up the habit of sleeping during the day - perhaps the night sleep can be restored.
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.
We avoid emotional stress in the evening - we refuse to clarify the relationship, unpleasant conversations and do not look at the militants at night.
We do not use large quantities of liquid at night - the need for frequent emptying of the bladder will disappear, and as a result, the need to get out of bed at night.
We use homeopathic remedies if recommended by a specialist.
We have sex - if there are no contraindications, but there is a desire, then why not try this method?
Choosing comfortable sleepwear - preferably pajamas made from natural materials that do not hinder your movements.
We are not nervous and think only about the good.

And most importantly, if all else fails and you want to resort to medication, you should immediately inform your doctor about it. No advice from friends and immediate family can replace the experience of a specialist. Only he will be able to find the right and safe medicine for a pregnant woman without harming her unborn child.

How to help yourself

The reasons that cause insomnia during pregnancy at different periods differ, therefore, the ways of dealing with it are different. For the first trimester, manipulations are suitable that help maintain a certain daily regimen and nutrition:

Create a habit of going to bed at the same time, preferably before 23:00;
The last meal should be pushed back three hours before bedtime, so that the stomach has time to free itself from food during this time;
You will have to give up the usual coffee and tea, replacing them with a glass of warm milk, which has a slight sedative and sedative effect;
You can use herbal extracts of chamomile and mint without fear, but with respect to the rest you need to be more careful - you should consult a doctor about their compatibility with pregnancy;
The nature of water procedures should be reconsidered - to give up relaxing hot baths and contrast showers, which increase the tone of blood vessels and increase blood circulation, in favor of pouring warm water;
Walking before bed for an hour will relax and help you fall asleep, and airing 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 insufficient absorption in sleep; insomnia of the final phase with early awakening and the inability to fall asleep again until the time of getting up.

With starting insomnia, it is recommended to take a position lying on the left side (which side to sleep on?), Which improves the baby's blood supply, the kidneys and intestines of the expectant mother;
Pillows can be placed between the legs and under the abdomen, and the head can be raised with a special pillow for pregnant women;
To prevent cramps, you can massage the calf muscles, back and lower back, feet and ankle joints;
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;
For itching in the abdomen, you can use moisturizers, and to prevent it, you need to try not to gain weight dramatically;
Wearing the bandage during the day partially reduces nighttime discomfort.

Video: how to sleep properly during pregnancy

Tips for pregnant women

Pregnant women who pay attention to fitness for expectant mothers are much less likely to complain of insomnia and soreness in their limbs. Of course, marathon distances in this position will not work, but yoga, Pilates, swimming and stretching are quite within the power of any healthy woman. Good results are also shown by the mastery of relaxation techniques, which are taught in courses for pregnant women on 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. At the same time, you should not fall into despair, as well as lose your temper. After waiting half an hour, you need to get up and do some monotonous things that do not cause a surge of emotions. Calm music, knitting, guessing crosswords, reading a book, talking to yourself, playing solitaire will help you tune in a calm and peaceful mood. For some, peeling potatoes finally helps. Creative activities that are exciting and exciting are best postponed until morning.

In borderline cases, when the rhythm of sleep and wakefulness is lost to such an extent that the time of night rest is no more than 4-6 hours, and this condition is observed for more than a week, you should immediately contact a specialist. The gynecologist will determine if there are physiological reasons for insomnia, the therapist will study the general state of health, and the psychologist will advise on how to get rid of the psychological disorder. Preparing for the birth of a child is a work that requires considerable effort, which should be regularly restored.

Can't sleep? Is the kid pushing? Not finding the right sleeping position? Insomnia is not always caused by a growing tummy. How to deal with hormonal changes and what can a pregnant woman afford in the fight against lack of sleep, except milk with honey? Ekatrina Ishchenko, in an attempt to fall asleep, was looking for the correct sleeping position under the supervision of the head of the Women's Clinic No. 25 Elena Farafonova:

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Pregnant women write on the forums
I feel that I will soon please in a psychiatric hospital! Dear girls, help with advice! Already despaired! Pregnancy is 7 months, but for several months I have been falling asleep at 3 am, despite the fact that I go to bed at 23, I lie, I think all sorts of nonsense come into my head, while I can scratch my face (pick up pimples that have now appeared) and gnaw my nails (there are already some stumps left) I understand that this is all disgusting, but I can't cope with it, then I fall asleep at 3-4 hours, and in the morning I get up and hate myself for what I have done (((I went to the doctor, I advised valerian, does not help (I drink mint, milk with honey at night, it does not help either (What to do ??? I just turned into such a staple with anamy on my face and nibbled nails ((my husband also does not sleep because of me, but he has to work get up at 6, and the massage makes the kkk relax, but everything does not help (Did anyone have something similar?
>> glitsyn, at night, I drank 1-2 tablets, it has no contraindications, you can drink for a week, then take a break ... well, or every other day, if you're afraid, 1 tablet each. And take care of yourself, I read in the kitchen, since one fig can't sleep, watch TV, don't force yourself. Sleep during the day if you cannot sleep at night. This is so with many, then it will pass.
I also tried calming teas and Persenchik, but strictly at 3.00 my eyes opened and until 5 I was awake. And the little one in the tummy also raged 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 exhausting that I fall asleep before him and barely get up in the morning. Maybe I'll go on maternity leave, I will rest more, insomnia will overtake me then. In general, this is normal - you are worried about the future, the child pushes and does not allow sleep, the body prepares for awakening at any time of the night
I take a shower before going to bed and a couple of pills of valerian .... I don't sleep at night either ... and after valerka, after a while, it starts to pull into sleep)))
I had such a period, I did not sleep at all at night, then during the day I walked like a zombie ... the doctor said that this happens, this is due to harmonies
There is a very good way to overcome insomnia)) Choose the thing that you don’t like to do around the house most of all (you really don’t like it, it’s straight for no reason) and when you cannot sleep, do it with your name, after a while the dream will come)))
do not suffer))) read books, do something around the house, just rest))) I also sat with insomnia at night
I suffered and roared (even when I had to go to work), then I realized that this time should be used with benefit: read, clean up, wash: gy:
I tried (sometimes it worked) like this: sitting on the bed in the dark, staring at one point, covering myself with a blanket and sipping hot tea with milk, with a bite of honey (it was +25 on the street)))). And sometimes, on the contrary, she went to another room and lay on the couch without shelter to freeze))), they supposedly fall asleep from the cold (although, again, in this wild heat, it was difficult to freeze in summer)))). Here a couple of times it rolled like that.
walk more. At night, warm milk with honey is possible. As I remember, I shudder, as they say. In summer, such a heat, a huge belly, and ... insomnia all night. Beauty!