Insomnia in pregnancy

Can insomnia be related to pregnancy? Is there insomnia during pregnancy? And if so, what is insomnia during pregnancy - normal or pathological? Should this phenomenon be treated? There are many questions related to sleep disorders during pregnancy. Let's try to understand this issue.

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Causes of Insomnia During Pregnancy

Perhaps the most basic reason for sleep disorders during pregnancy is significant hormonal changes in the female body. Now the body spends most of its strength and energy on the preservation and development of the embryo. As a result, many natural processes are disrupted, including the ability to sleep.

There are many other reasons why you can’t relax and fall asleep:

• the need to visit the toilet frequently (due to increasing pressure from the uterus on the bladder area);
• the appearance of heartburn (due to possible problems with the digestive system);
• the appearance of heaviness and pain in the spine caused by the weight of the child’s growing body;
• periodic movements and kicks of the baby in the abdomen;
• discomfort due to the inability to decide on a sleeping position;
• night attacks of cramps that occur due to increased stress on the vascular system of the lower extremities;
• difficulty breathing in late pregnancy due to pressure from the uterus on the diaphragm;
• an itchy feeling on the abdomen due to excessive tension on the skin;
• emotional instability, nervous overload, which are provoked by constant tension of the nervous system;
• change in the nature of dreams, as a result of the same experiences and fears.

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Insomnia as a sign of pregnancy

Manifestations of insomnia can be detected already in the first weeks of the gestation period. Indeed, many specialists tend to consider this symptom as one of the signs of an "interesting situation". Insomnia in the first days of pregnancy can be replaced by drowsiness, which is associated with major hormonal changes.

Of course, during pregnancy, the need for good and quality sleep only increases. A woman simply needs to get enough sleep to replenish the energy lost during the day: after all, a pregnant woman's body actually works "for two". However, changes in the amount of some hormones affect brain activity, which sometimes makes it difficult to fall asleep, or complicates the process of returning to sleep after getting up at night to relieve oneself or to drink a glass of water.

Despite the fact that many doctors describe insomnia as a sign of pregnancy, it is important to understand that this is far from the only and certainly not the main symptom of this condition. Therefore, do not jump to conclusions: donate blood for β-hCG or take a test: these indicators will be more accurate.

Insomnia in early pregnancy

According to statistics, insomnia in the early stages occurs in every second pregnant woman. This condition can develop as a result of a hormonal surge, as well as due to new emotions and experiences for the woman.

There are several types of insomnia:

• the initial onset of insomnia - you go to bed, look for a comfortable position, toss and turn, but for hours you cannot fall asleep. Perhaps you think a lot about your condition, worry, analyze. All these thoughts do not give you peace even at night;
• medium insomnia - here you can probably fall asleep without difficulty. However, during the night you often wake up, the sleep process is periodically interrupted. In the morning after such a sleep, you are unlikely to feel a surge of strength, vigor and energy;
• the final type of insomnia – you fall asleep without problems, you sleep deeply, but closer to the morning hours, sleep disappears. It seemed, why not sleep, because there are only 2-3 hours left before the morning rise. But sleep is gone, and all attempts to return it are fruitless.

It has been noted that insomnia in the first trimester of pregnancy is of the second or third type. The condition of lack of sleep is further complicated by the fact that along with insomnia, the woman begins to suffer from toxicosis, which makes sleep even more unstable.

Insomnia in the second trimester of pregnancy usually goes away, giving the woman some “respite”.

However, sleep disturbances in early pregnancy are much less common than in the third trimester.

Insomnia in late pregnancy

The third trimester period is the period from 26 to 42 weeks of pregnancy. During this time, the uterus is constantly growing, its muscular system is preparing for contractile activity. Sometimes a woman can already notice the appearance of cramping conditions. Such moments pass without a trace and should not bother, if there is no discharge and severe pain, otherwise you need to urgently contact a doctor.

In the later stages of pregnancy, the expectant mother increasingly feels tired, and it becomes uncomfortable to be in bed. This becomes one of the reasons for lack of sleep at night: the enlarged belly and swollen sensitive glands interfere. How to lie down so that it is comfortable for both the woman and the unborn baby?

Insomnia in the third trimester of pregnancy forces the expectant mother to look for the best and most comfortable positions during the night's rest. The best position for sleeping in the later stages is considered to be the side position. Moreover, resting on the left side of the body, you will facilitate the outflow of blood from the lower extremities (through the vena cava), and the position on the right side facilitates the kidney function. For greater comfort, it is recommended to put a bolster or pillow under the knee. There is also a special pillow for use during pregnancy: it helps to support the enlarged belly and quickly determine the correct position.

Sleeping on your back may seem more comfortable at first. However, you will experience significant discomfort later. In this position, the uterus puts more pressure on the diaphragm, bladder and vascular network: this affects the respiratory system, forcing you to get up more often to go to the toilet. Pain in the spine appears, varicose veins and hemorrhoids may worsen.

Insomnia at 32 weeks of pregnancy

By this time, the baby in the mother's tummy turns head down. This causes additional discomfort to the woman: the baby kicks and behaves quite actively. In addition, during this period, cramping spasms of the uterine muscles can already be observed, reminiscent of labor contractions. Sleep at 32 weeks is restless and unstable.

Insomnia at 33 weeks of pregnancy

Due to the enlarged belly, some of the mother's internal organs are displaced. At this stage, the baby can already hear and even react to the mother's voice in the womb. Therefore, if the baby is restless and does not let you fall asleep, talk to him: there is a high probability that the baby will hear the mother's voice and calm down.

Insomnia at 34 weeks of pregnancy

At the beginning of the 34th week, a woman may be especially bothered by chest pain: in this way, the mammary glands prepare for the upcoming lactation. In addition to pain and possible signs of toxicosis, the expectant mother may also experience psychological discomfort. First of all, she may be visited by thoughts about the danger of premature birth, about the health of the child, about the upcoming changes in life principles. During this period, the support of family and friends is very important for a woman.

Insomnia at 35 weeks of pregnancy

This week is considered the most “difficult” in the full sense of the word: the expectant mother gains the maximum number of kilograms during this week. Constant fatigue and nervous tension only increase, and it is unlikely that you will be able to rest either during the day or at night. The enlarged belly practically deprives you of the opportunity to get a good night's sleep. In addition, the pressing effect of the uterus on the bladder forces you to get up to go to the toilet almost every half hour. There is only one piece of advice: watch the amount of liquid you drink, especially at night.

Insomnia at 36 weeks of pregnancy

It becomes easier to breathe due to the physiological lowering of the abdomen. The feeling of heartburn and shortness of breath disappears. The number of visits to the toilet does not decrease. Painful sensations in the pelvic area may appear, which is associated with the preparation of the bony pelvic area for the upcoming birth. Negative dreams may be dreamed, provoked by frequent thoughts about the possible outcome of pregnancy. In addition to the enlarged abdomen, edema also interferes, appearing even in those women who have never suffered from it in their lives.

Insomnia at 37 weeks of pregnancy

At 37 weeks, you may be bothered by hot flashes and increased sweating, especially at night. The birth is approaching, and with it, the fear of the upcoming birth is growing: but now it can happen at almost any moment. All this takes away peace and sleep, you can only dream of a full rest. Although rest is recommended at this time most of all: before childbirth, you need to gain strength.

Insomnia at 38 weeks of pregnancy

The time for labor to begin is inexorably approaching. It is extremely difficult for a woman to move and even more difficult to sleep. Many explain this by the inconvenience of choosing a sleeping position, as well as the fear that labor may begin at any moment, because the number and frequency of false contractions are increasing.

Insomnia at 39 weeks of pregnancy

Week 39 is a time of lack of sleep and overwork. The lower abdomen hurts, the fetus's pressure increases. There is practically no strength for anything, all that remains is to wait for the moment when labor begins. To improve sleep and stabilize the nervous system, it is recommended to distract yourself: read literature for expectant mothers, leaf through magazines, choose things for the baby. Remember: your excessive worries and fears are transmitted to the child.

Insomnia at 40 weeks of pregnancy

As a rule, many women are already in the maternity hospital at this time. The rest are patiently waiting for the "X" hour. The baby is no longer as active as before, so it does not bother you often. There may be pain along the spine and in the limbs, the perineum and lower abdomen also hurt. The most important thing in this period is to control yourself, not to give in to emotions and panic, in any questionable situations you should consult a doctor. Insomnia at 40 weeks can become almost chronic. If you can't sleep in any way, then at least just rest, sitting in a chair.

Insomnia in the last weeks of pregnancy makes a woman tired and disorganized. Of course, this may not have a good effect on the child. The heaviness of the enlarged belly, muscle twitching, swelling, difficulty breathing, heartburn and motor activity of the child, frequent urge to urinate - how to fall asleep with all this? However, for the health of the future baby and for your own health, you need to learn to fall asleep, rest and gain strength. After all, the birth of a child is ahead.

Treatment of insomnia during pregnancy

What to do about insomnia during pregnancy?

We will give you some tips on how to deal with insomnia during pregnancy. We will be glad if any of the tips help you.

Throughout the day:

• Don't waste your energy, take care of yourself. Don't think that if you're tired, you'll sleep better - sometimes an overly busy, hard day doesn't give you the opportunity to relax in the evening;
• Give up the habit of taking naps during the day. Most likely, this will help restore the quality of your night's rest;
• If negative dreams prevent you from falling asleep, share them with your beloved husband or girlfriend. Psychologists say that this helps get rid of even the most terrible nightmares;
• during the day, try to do some simple exercises or attend yoga classes for pregnant women, or simply take a walk in the fresh air;
• Don't lie in bed all the time: you can only spend the night there. Move to the sofa, to the armchair, sit, walk, but just don't lie in bed.

Closer to the evening, you should begin to slowly prepare for a night's rest. What does it consist of:

• try not to eat too much at night, and also not to drink a lot of liquid, so as not to run to the toilet;
• do not plan any activities for the second half of the day that may require mental or physical exertion;
• you should avoid scandals and unpleasant encounters, as well as watching horror and action films;
• It is recommended to take a warm shower immediately before going to bed;
• light an aroma lamp with a relaxing scent of lavender or mint;
• Before going to bed, drink some warm milk with a spoonful of honey or chamomile infusion;
• lubricate the skin on your stomach closer to nighttime with a special oil or cream for stretch marks - this will prevent nighttime itching;
• You can ask your loved one to give you a relaxing massage of the collar zone, feet and shins. This will help you calm down and prepare for sleep;
• consult your doctor about the possibility of using homeopathic remedies;
• Be sure to ventilate the room shortly before going to bed; in warm weather, you can sleep with the window open;
• If you wear pajamas, they should be as comfortable as possible and not contain synthetic materials;
• the quality of the mattress, the number and height of the pillows also play a big role. Of course, the ideal option is a special orthopedic mattress and pillow for pregnant women;
• sometimes an additional high pillow is required – for heartburn and to combat shortness of breath;
• try not to sleep on your back and especially not on your stomach. The best position, according to doctors, is the "fetal position";
• If you can't fall asleep within 30 minutes, don't force yourself. Walk around the apartment, look through a magazine, turn on some calm music until you really feel like you want to sleep.

A good remedy for insomnia during pregnancy is natural honey. In moderate quantities, it will not harm you or your baby, and will also help relieve tension and anxiety before bed. How can you use it?

• Mix a teaspoon of honey and the same amount of natural apple cider vinegar in a glass of water. Before going to bed, it is enough to take a sip of this drink to sleep well (if you have heartburn and high acidity, you cannot use this recipe).
• Drink warm milk or chamomile tea with honey.
• Eat a spoonful of honey mixed with walnuts before going to bed.

Since the use of any medications during pregnancy is contraindicated (including those for insomnia), you can try the following methods:

• open a bottle of valerian tincture and inhale the valerian vapors for several minutes;
• Lubricate the temple areas with lavender oil.

Never take any medications or herbs without consulting a doctor. You risk harming not only yourself, but also your future child.

Prevention of insomnia during pregnancy

First of all, you should not expect insomnia to come with pregnancy: fortunately, it does not happen to everyone, and perhaps it will pass you by. Think only about the good, about your future happiness - the child, and about your friendly family.

Try to change your location during the day, do not sit in one place for a long time. If you work, get up from your desk at lunchtime, take a walk, go to a cafe. You can do the same in the evening. And a walk right before bed is one of the best ways to prevent insomnia.

Attend gymnastics classes for pregnant women, yoga, sign up for psychological training or a seminar for future parents. Distract yourself and do not allow yourself to dwell on possible problems. Remember what you dreamed about, what you would like to learn. Perhaps you wanted to learn Chinese or learn to play the tom-toms? While your baby has not yet been born, but you have already gone on maternity leave, you will have enough time to make your dreams come true.

Switch to a healthy diet, eat more fruits and vegetables: firstly, this will relieve you of constipation, secondly, it will serve as a good prevention of stretch marks, thirdly, your future baby will definitely like vitamin-rich food, and he will certainly be born strong and healthy.

Live with positive thinking, think only about the good, enjoy life. Only under such conditions insomnia during pregnancy will not darken your happy period of life.