Insomnia during pregnancy is a fairly common disorder. Approximately 85% of pregnant women affirm that their sleep changes or worsens at some point during pregnancy.. And it is that not only the volume of the belly makes you sleep worse. The multiple worries, visits to the bathroom, the movements of the baby can cause your sleep to be disturbed and your nights to become eternal.
If you are among the women who are deprived of sleep by pregnancy, it is likely that you will become desperate tossing and turning in bed. But do not worry because, except in exceptional cases, you can improve the quality of your nights with the advice we give you in this post.
Causes of insomnia during pregnancy
Many factors interfere with sleep during pregnancy. the most frequent are:
- Physiological causes: nausea, heartburn, increased belly size, baby movements, hormonal changes, the need to urinate every so often, increased temperature and blood pressure. With so much change, it is normal for your sleep to be disturbed.
- Psychological causes: Pregnancy is a very intense stage both physically and emotionally. Not only does your body change, but your mind also works hard to adjust to the new situation. The fears of pregnancy and childbirth, the new life that awaits us, the responsibility to host a new life, the preparations and the very fact that the hormones of pregnancy make us more sensitive, can lead to insomnia problems.
What can you do to sleep better?
- Establish a ritual and routines to relax before going to sleep. Try to set regular rest times and try relaxing activities before going to bed. Read a book, listen to some soft music, get a massage. Anything that can relax you by avoiding stimulating activities such as the computer or mobile.
- Have a glass of hot milk. Milk contains tryptophan, an amino acid that helps you fall asleep. Try to take it without sugar, if you want to sweeten it do it with a little honey.
- Get a relaxing massage before going to sleep.
- Avoid stimulating drinks such as tea, coffee or very sugary drinks.
- Get physical activity during the day. Staying active helps you reach the most tired night and your body will need to recharge. Avoid exercising two hours before going to sleep because otherwise you will get the opposite effect. The best sports to practice during pregnancy, as long as there are no medical contraindications, are walking, Pilates, yoga, swimming or cycling. If you want to know more about sports and pregnancy, do not miss this post that I wrote some time ago.
- Try to maintain a healthy and balanced diet. avoid very fatty, spicy or heavy foods that make digestion and sleep difficult. Do not go to bed freshly eaten as it can lead to digestive discomfort. Going to bed without having eaten doesn't help either as you are likely to wake up due to hunger.
- Don't drink too much fluids before bed to avoid increasing your "excursions" to the bathroom.
- Sleep in a comfortable bed, with a good mattress and in a clean, quiet and ventilated room.
- Sleeps on your side with a pillow between the legs or semi-incorporated if you suffer from heartburn.
- Do mindful breathing or relaxation exercises. Surely in the childbirth classes they have taught you some.
- Never use drugs on your own, not even natural ones, Even if your friend or neighbor did well. Always check with your doctor.
By following these simple tips, you are likely to get a little better sleep. But if you still can't get to sleep, Go to your doctor to guide you with the best treatment without putting your or your baby's health at risk.
Have sweet dreams