Insomnia during pregnancy becomes clear, especially in the past three months, since sleep becomes a very difficult task for a pregnant woman.
Insomnia during pregnancy:
It is one of the negative aspects of pregnancy, as in every three months of pregnancy, a pregnant woman undergoes physical and emotional changes that affect her sleep pattern.
And if you, dear pregnant woman suffer from insomnia, do not worry because this will not affect your health or the health of your fetus.
The best way to overcome insomnia is to think positively and avoid obsessive and anxiety.
What causes insomnia during pregnancy?
Pregnant woman is exposed during this period to many changes, whether physical or psychological. While you are trying to maintain the health of your fetus, there are many questions on your mind.
What may make this state of insomnia worse is the disturbing thoughts that wander in your mind in addition to the medications that your doctor may advise you and the changes you are exposed to internally and externally.
Here is one of the most important factors that cause insomnia during pregnancy
1- Changes in hormones:
Changes in progesterone levels may be accompanied by other changes in the sleep pattern of the pregnant woman. This often occurs in the first three and last three months of pregnancy.
Progesterone is a natural analgesic, so we find a pregnant woman who is tired all day long, having to take more than one nap during the day.
This affects her usual sleep pattern, so we find it difficult to sleep at night.
2- Frequent urination:
Frequent urination is common in pregnant women in the first period of pregnancy, but this is also one of the reasons for lack of sleep or insomnia you suffer from.
The urge to urinate at night is one of the most important problems pregnant women experience. This occurs as a result of the expansion of the uterus, which leads to pressure on the bladder and thus causes frequent urination.
3- Back pain:
The more you get pregnant, the more your abdomen will grow, so you may feel back pain, especially while taking an inappropriate position during sleep. These pains may adversely affect you in your daily life.
Studies have shown that many pregnant women complain of back pain and most of them attribute to insomnia and lack of sleep due to these pain.
The hormone produced by the placenta causes the valve that separates the esophagus and stomach to relax during pregnancy. This leads to stomach acids rising up the esophagus. Therefore, the pregnant woman feels an uncomfortable feeling of heartburn, which makes her suffer from insomnia and lack of sleep. Unfortunately, this condition continues until the pregnant woman gives birth.
5- Tension and anxiety:
Feeling anxious and anxious about your child’s health or responsibilities as a mother may cause your sleep pattern to be impaired.
This is very common during the first pregnancy, especially for new pregnant women.
How do we reduce the severity of insomnia during pregnancy?
Although insomnia is a condition that most pregnant women suffer from, you can overcome it by introducing a few changes in your lifestyle.
1- Sleeping position:
A pregnant woman may be deprived of a restful sleep due to the large size of the abdomen and the effect of this heaviness on her back.
The best sleeping position is sleeping on the side, which helps relieve back pain. It is advisable for a pregnant woman to sleep on her left side, as this will facilitate the flow of blood and nutrients to the placenta.
2- Quality of food:
Caring for a proper lunch benefits your and your child’s health. Our advice here for you, dear pregnant woman, is to avoid completely fizzy drinks, fried and spicy food in which spices, acidic juices and tomatoes abound. Also avoid chocolate and caffeine, especially in the latter part of the day, as it may cause insomnia and less sleep.
Instead of eating large meals, you should eat small meals that you chew well. Also, try to satisfy your fluid needs early, to avoid the urge to urinate at night.
3- Your need for nutrition:
Foods rich in carbohydrates such as biscuits and bread or a cup of warm milk make you sleep well. In addition, foods that are high in protein help you avoid sleep disturbances and headaches. Proper nutrition inevitably helps you to overcome several problems that you may experience during your pregnancy.
Before going to sleep, you should check room temperature. Make sure the atmosphere in the bedroom is not too cold or too hot. An inappropriate temperature creates an uncomfortable sleeping environment, and thus causes the pregnant woman to sleep less and rest insomnia. Also make sure that your sleeping mattress provides adequate and comfortable support.
5- Maintain your emotional balance:
If you are concerned about something, you should eliminate the causes of this anxiety. Talk to your loved ones and relatives about your feelings and worries and try to settle any pending issues in order to enjoy a comfortable and calm sleep.
Most women suffer from insomnia in one form or another during pregnancy. If you have previously tried the previous advice and it has not worked, it is best to speak to your doctor.
And if you are very stressful or are experiencing problems in your relationships with those around you or any emotional problems, the most effective solution is to seek psychological counseling.
On the other hand, if you cannot sleep due to severe back pain, you should consult an orthopedic specialist.