Insomnia during pregnancy. How to deal with it

A rare woman who is carrying a baby does not know what insomnia is during pregnancy. There are many causes of sleep disorders. First of all, this is due to huge changes in the body. The developing placenta at the early stages produces a large number of hormones, which can serve to the development of insomnia.

The next reason is psychological factors. Under the influence of the same hormones, emotional stability is reduced, there is fear for their future life. For the upcoming birth, for myself, for the baby, for financial difficulties, for the relationship with the child's father. And fears are just mass. Some factors also lead to stress. In my head constantly spinning thoughts, experiences, hence the appearance of insomnia during pregnancy.

The longer the period, the more physiological causes appear. Of course, the most important thing is a growing abdomen that does not allow you to get comfortable, turning from side to side is much more difficult, it's quite difficult to sleep on your back, and is not recommended. Gradually add frequent trips to the toilet, associated with increased urination. Often, insomnia during pregnancy appears together with the active movements of the baby. Sometimes it happens that the rhythm of the life of the mother does not quite coincide with the rhythm of the child and when she goes to bed, the baby is just starting to act, not letting it go to sleep.

To all this, you can add heartburn, nocturnal cramps, difficulty breathing (especially in hot weather). Pregnant constantly hot, not enough fresh air.

Tablets that help to completely eliminate insomnia of pregnant women do not exist. But there are recommendations that will help to reduce the difficulty of falling asleep to a minimum.

1. Develop certain quiet rituals before bed. Listen to light, relaxing music, watch cool programs and movies. Massage will help a lot. Relaxing effect has a warm bath and a shower before going to bed.

2. Do not eat large portions before going to bed. It is better to work out your own regime so that you just have a light snack. For example, a glass of warm milk with a biscuit or roll, fruit, cottage cheese, yoghurt. Then, insomnia during pregnancy will be reduced to a minimum.

3. Be sure to ventilate the room before going to bed. Even if it's hot outside. In the unventilated room there is a large amount of carbon dioxide that prevents sleep. If the street is cold, then it will only benefit. In a cool room it is much easier to fall asleep.

4. Do not cover yourself with a blanket. Again, because of the concentration of carbon dioxide in the air. In this case, not only will insomnia appear during pregnancy, but also headaches.

5. To not so often wake up for trips to the toilet, it is necessary to limit the amount of liquids drunk and not drink after 16:00.

6. Avoid caffeine, strong tea, cola and chocolate before bedtime.

7. Do not stay in bed when you wake up.

8. Before going to sleep, you just need to get rid of all your thoughts and problems. Of course, this is not so easy. You can get rid of bad thoughts, just talking about them with loved ones.

9. Promotes faster falling asleep weak tea or, as already said, a glass of warm milk.

10. If you feel the need for less sleep time, you can try to get up earlier and go to bed later. And at the same time forget about drowsiness during the day.

Of course, insomnia in pregnant women does not cause positive emotions. But if nothing helps, and the dream does not go, do not torture yourself. It is better to get up, to occupy yourself with something. For example, reading books, knitting clothes for a toddler, to sit at the forum of expectant mothers, by any quiet exercise.

But resort to medicines is not worth it, they can negatively affect the baby. It is better to consult on this matter with a doctor.