Many pregnant women have temporary insomnia during pregnancy. The natural fears of the impending birth, the physical discomfort, and the raging hormones make it difficult to sleep and sometimes cause insomnia during pregnancy.
Insomnia and persistent sleep deprivation can negatively affect everyone, particularly pregnant women, so it is important to get adequate and quality sleep. While insomnia is not supposed to harm the fetus or pregnancy directly, it may indirectly weaken the immune system, which is already more sensitive during pregnancy.
Examine yourself – why do you have insomnia during pregnancy?
Pregnancy insomnia is temporarily common throughout the pregnancy period when the causes vary from woman to woman, from back pain through nausea and vomiting to leg cramps, heartburn, and stress.
In the first stage, you should find or at least check what you think is the main cause of sleep deprivation – if it is a physical pain, you should consult your doctor to see what can be done to relieve and reduce the intensity of pain. You may consider various alternative treatments for back pain, headaches, vitamin, and mineral supplementation.
If you feel stressed, you can try to reduce the stress and tension that accompanies pregnancy by various techniques of relaxation and soothing. For example, here are some ways to deal with insomnia during pregnancy.
Maintain a sleep routine.
It is essential to try and maintain a sleep routine to get used to your biological clock. Try to go to bed regularly every night and even adopt a repetitive sleep ritual. For example, avoid caffeine for at least six hours before bedtime and turn off the lights of screens like a TV, cell phone, or tablet.
Dietary habits that make a difference
Pregnant nutrition significantly affects both fetal development and your physical and mental condition. Try to get the amount of fluid your body needs. If you are bothered by frequent urination at night, you should reduce your drinking by about two hours before bed.
To reduce the chance of heartburn, eat dinner as early as possible and avoid foods that may cause heartburn especially fatty foods, and prefer foods that may help you deal with heartburn, such as apples, lettuce, nuts, and almonds that are allowed to be eaten during pregnancy and non-acidic foods.
Exercise at your own pace
Even if it is difficult for you to think about physical training, you should try to exercise as much as possible according to your ability. For example, per the trimester you are in—some women like back style swimming, some practice Pilates. Exercise helps balance hormones, reduce pain caused by inactivity, and help achieve better sleep.
Take care of optimal conditions.
Make sure your bedroom is suitable for good sleep. It is possible that the sleeping conditions you had were pleasant and comfortable with before pregnancy is no longer relevant in the current period. Pamper yourself with a pillow that fits your sleeping position and a quality mattress. You can also try breathable bedding. Regulating the temperature in the room to a pleasant temperature is also very important and can contribute to the quality of sleep. Some women are more comfortable lying on their side with a pillow tucked between their knees or other comfortable positions.
Relax, Relax, Relax
Pregnancy is accompanied by many worries about childbirth, especially during the first pregnancy. You should try and relax as much as possible to enjoy better quality sleep. Each one relaxes in a different way or from something different. There are those for whom breathing exercises help them go through challenging days. Others enjoy guided imagery exercises, shifting negative thoughts and converting them into positive thoughts. Techniques from the world of yoga or meditation. Look for effective ways for you to relax.
Relaxation techniques, a balanced diet, or soothing plant extracts may improve stress reduction and coping with emotional states.
Insomnia and persistent lack of sleep can have negative effects during pregnancy. Therefore, it is important to try to get adequate and quality sleep. The good news is that you can do something to improve sleep quality.
Treating the pain caused by pregnancy, maintaining a healthy sleeping routine, and optimal sleeping conditions. Maintaining a proper diet and exercises appropriate to your condition and relaxation techniques can make it easier for you and help you sleep and gather strength.