As we all know, pregnancy is a time of constant changes in our body. The most frequent changes are usually hormonal, but there are still more that we will have to get used to, such as metabolic ones, even psychological ones, and of course, sleep disorders. Because, Who has not had insomnia during pregnancy?
It is one of the most pronounced changes and it is that, although in the first weeks of gestation hormones may make us sleepier throughout the day, when the pregnancy is advancing I can change quite frequently. So, we will see what we can do with it and how to improve our rest, which we will surely need a lot.
Causes of insomnia during pregnancy
All the inconveniences that can appear linked to pregnancy will cause the body to have a series of quite important changes.. Although the first weeks, as we had indicated before, we can feel more sleepy due to the increase in progesterone, this will change as the weeks go by. From there we will have to talk about the most common causes of insomnia in pregnancy. Do you know them?
- Nausea: Sometimes they appear as soon as we get up and especially during the first weeks of pregnancy. But in other cases they last a little longer and appear in an almost unexpected way. Therefore, we cannot always rest well because of nausea or vomiting. Remember that it is preferable to eat more times but small portions or leaving fats aside.
- Reflux or heartburn: Without a doubt, it is another of the most common causes. Because it is said that they usually occur at night and more than half of pregnant women have suffered. This is more frequent with the passing of weeks and in the second or third trimester. Since when the stomach already has less space, digestion becomes more complicated. For this reason, the sensation of acidity is something quite annoying. It is better to follow the advice to eat less at night, a balanced diet and not as much fat. Also, you can lie down with your head slightly elevated from the bed.
- more frequent urination: Something also evident and that does not let us rest as we would like. Since the trips to the bathroom will be very frequent, because the bladder is more pressured and as such, we will no longer know what it is like to sleep in one go and a whole night.
- Back pains: They are linked to what we have been commenting on and that is that the rest is not ideal, which makes the back suffer for it and because it has more weight to support. This happens largely during the third trimester of pregnancy.
- tiredness and fatigue: When we do not rest well at night and do not sleep the hours that correspond to us, the next day we say that we are not people. This results in great tiredness or fatigue. Well, pregnant women also suffer and constantly.
The best remedies to sleep better during pregnancy
We have already seen all the main causes of insomnia during pregnancy, well, now we are going to see some remedies to try to cope much better.
- perform yoga exercises: Performing yoga exercises will always be a great help. Because on the one hand it improves the quality of sleep while reducing any stress or anxiety that we may have during this period. Without forgetting that we will also say goodbye to back pain.
- Meditation: It is another of the great ideas to be able to relax body and mind. In pregnancy we also need it and it will be favorable for our rest.
- posture pillow: It is true that a good mattress is always the basis of our rest. Being pregnant even more, but we do not forget to bet on the posture pillow. Because we can place it between the legs, or supporting the belly, to reduce the load on the body and have a better rest since it relieves muscular discomfort.
- Lie on the left side: Because by lying on that side, the blood will flow much better and the kidneys will also do their job better, so all are advantages.
- Always air your room: It is a practice that we always carry out, but more so when we need to facilitate rest. That is why we must air our bedroom well and keep it tidy enough to notice the feeling of relaxation and well-being that we need.
Everything we should avoid for a better rest
We know that it is complicated, but we need to have a good restful sleep because it helps us improve our abilities such as concentration and memory, without forgetting that it also strengthens our immune system. For all these reasons, we must follow the aforementioned indications but in any case avoid going to sleep with a device that can alter us. Turn off mobile phones or tablets half an hour before going to sleep. Similarly, don't eat heavy meals in the hours before you go to bed. Finally, remember to always go to bed relaxed, being able to do the sports and relaxation practices that we mentioned or, taking a warm bath. And you, do you have trouble falling asleep?