Insomnia is a problem with physiological and psychological origins that varies throughout the different phases of pregnancy.
During pregnancy , one of the most common disorders is insomnia . It is a problem with both physiological and psychological origins, and it even varies throughout the different phases of pregnancy. However, through good habits and taking into account a couple of tips , insomnia can be solved in order to regain the rest that a pregnant woman so badly needs.
CAUSES OF INSOMNIA DURING PREGNANCY
Insomnia during pregnancy is characterized, first, by making it difficult to fall asleep . Once sleep is achieved , it is lost continuously and the pregnant woman wakes up often, again having trouble falling asleep again. It is an important annoyance, which can seriously alter the well-being of the pregnant woman , since she neither gets enough sleep, nor does she rest due to not having a continuous and comfortable sleep.
THE BABY PUTS PRESSURE ON THE BLADDER AND NEEDS MORE TO GO TO THE BATHROOM
The discomfort that digestion can cause during sleep also leads to insomnia . The hormones secreted during pregnancy cause slower digestion, food stays in the digestive tract longer, and continually produces reflux. Other hormones, the same ones that cause fatigue in pregnant women , also cause an interruption of the night cycle.
WHAT TO DO TO FALL ASLEEP AND SLEEP BETTER
Sleep is a physiological process and as such it requires a certain preparation that we often neglect. In addition, during pregnancy, these factors become even more uncontrollable due to the new conditions of the body, so you have to take much more care of the details before going to bed. Mainly they are collected in two: follow a routine to prepare the body before sleeping and go to bed tired so that it costs less to fall asleep.
The routine prepares our body. In the same way that we always get hungry at the same time because we have set meal times, sleep will come to us better if we have acquired certain habits before going to bed. Almost as if it were a ritual, it is about “tricking” our body into sleeping. Many believe that a glass of warm milk helps you sleep, although this is not true. Getting used to having a glass of hot milk before going to bed makes you feel sleepy another day when you drink that milk again.
YOU MUST BE ABLE TO RELAX BEFORE GOING TO BED
Also try to go to bed early or when you feel tired . Don’t wait for your usual time to go to bed. If a couple of hours earlier than normal you get sleepy, go to sleep.
In order for sleep to come sooner and to achieve the much desired rest, you must first be tired! This implies many things, such as avoiding those naps that you may be used to taking, or practicing some moderate exercise, such as walking a couple of hours during the day, unless your doctor has told you to avoid any physical effort. Of course, it is not recommended to practice sports hours before going to bed, since physical effort releases a large amount of hormones that accelerate the body. The practice of calm sex , however, is recommended . During sex , endorphins are released that help your body enter a state of relaxation after it.
Sometimes the problem lies in the abdomen, which increases as the weeks of pregnancy go by , and which prevents relaxation and rest during sleep. Even if you are used to sleeping on your back, try to avoid it during pregnancy. The baby’s weight presses on your bladder, causing you to wake up often to go to the bathroom. In addition, you drop a lot of weight on the spine and the blood vessels that run through it, causing back pain and poor circulation. Finally, the diaphragm is compressed, making it difficult to relax and breathe correctly.
For all these reasons, the best position to sleep when you are pregnant is on your side . If necessary, you can help yourself with cushions to maintain your posture or raise your legs, facilitating blood circulation through them. You can even place a pillow under your belly so that the weight of it does not pull you, turning you in bed. If you can’t quite find the right posture, get out of bed. The best thing when you can’t sleep is not to stay lying down, but to get up and do some activity that relaxes you to re-find the sleep you lost before lying down again.
DO NOT EAT OR DRINK IN ABUNDANCE
I’VE TRIED EVERYTHING AND NOTHING … SHOULD I GO TO THE DOCTOR?
It is important that you understand that insomnia is a very frequent problem in pregnant women, for all the factors explained. However, it may have causes external to it, so if you think you may have some other problem that is leading to your sleeping difficulties, do not hesitate to consult your doctor .
Pregnancy is the prelude to the most important event of your life. Many pregnant women suffer from anxiety due to the expectation of childbirth or stress when imagining the new life that awaits them. It is something totally normal, so do not be ashamed to consult with your doctor, or even with a psychologist to recommend it to your gynecologist .
Insomnia can have many causes, so when in doubt it is advisable to visit the doctor . The stress and anxiety, either pregnancy or day to day, can make it difficult to find sleep greatly. It can also be due to excessive consumption of exciting substances, such as coffee, or the side effects of some medication. Any pathology that is accompanied by pain may also be causing insomnia. Some mental illness or disorder, such as post-traumatic stress disorder, can also underlie this state . Therefore, it is advisable to consult a professional to rule out any serious problem.
THE END OF PREGNANCY
Many will say that insomnia, along with other problems derived from pregnancy, is normal and therefore you should not worry. That the final prize for so many discomforts will change your life and you will forget all these ailments. And they are partly right: the arrival of your child will make you forget all the bad things about pregnancy. However, that does not detract from your health . As long as you and your child are together, your well-being is his as well. Taking care of yourself and trying to alleviate your insomnia will not only benefit your child while he remains inside, but it will allow you to start the most important period of your life with all the necessary energy. Looking for you is looking for your baby too!
Dr. Tabriella Perivolaris, Sara's mother and fan of fashion, beauty, motherhood, among others, about the female universe. Since 2018 she has been working as a copywriter, always bringing to her articles a little of her experience and experience as a mother and woman.