Despite the drowsiness that characterizes the first trimester of pregnancy, according to data from the Spanish Sleep Society (SES) , it is estimated that up to 70% of pregnant women suffer from a sleep disorder that generates insomnia and difficulty falling asleep. which makes it one of the most frequent problems in pregnancy. This has not been shown to endanger the mother or the baby’s development.but it causes fatigue and lack of energy in the mother throughout the day, which greatly affects her quality of life. Knowing its causes and following some simple guidelines that help you fall asleep and ensure that it is of quality is very important for a calm and bearable pregnancy, as well as for the well-being of the baby that is on the way.
Some of these sleep problems are difficulty falling asleep, feeling tired upon waking (loss of sleep quality), frequent awakenings during the night, and difficulty falling back to sleep.
Here are some of the most common causes of these disorders, which will help us understand how we can remedy insomnia.
CAUSES OF INSOMNIA DURING PREGNANCY
– Some hormones generate a sensation of daytime fatigue, which can also cause it at night
– Increased estrogen and progesterone decrease deep sleep.
– It has been observed that pregnant women suffering from insomnia have low levels of cortisol and melatonin.
– The growth of the abdomen makes it difficult to find a comfortable position to sleep, which generates constantly tossing and turning in bed until finding a moderately suitable position for sleeping.
– The anxiety generated by the entire pregnancy process, including the moment of delivery, leads to those free times in bed, where the mind has time to freely wander , begin to imagine, plan, worry …
– The positioning of the baby generates pressure on the bladder that makes the mother have to get up several times to the bathroom during the night, thus interrupting the sleep phases.
– Pain together with the pharmacological restriction common throughout pregnancy makes sleep difficult: back pain, leg pain …
– Leg cramps also interrupt and prevent you from falling asleep
– Hemorrhoids (typical condition in pregnancy) cause itching and pain that does not allow you to rest.
– Heartburn is another cause.
– Gastroesophageal reflux: pregnancy hormones make the digestive system relax and make the food eaten stay longer in the digestive tract.
– Nausea, especially in early pregnancy.
– Heart rate speeds up and keeps moms in a constant state of alert and less sleepy.
– Gases , typical of pregnancy, cause great discomfort and sometimes pain.
– Fetal movements also disrupt sleep.
20 TIPS FOR BETTER SLEEP DURING PREGNANCY
There are multiple actions that we can try to try to sleep better during pregnancy, depending on the day or the cause that deprives us of sleep:
1. Take care of the environment : check that the room temperature is adequate, avoid noise and light. It is important to ventilate the room well during the day to purify the air and avoid bad odors.
2. Avoid large dinners , eat something light that does not lead to heavy digestion .
3. Reduce your fluid intake in the hours before you go to sleep to avoid continual waking up to go to the bathroom.
4. Find ways to relax : read a book, take a relaxing bath, listen to relaxing music, apply breathing and relaxation techniques , think about pleasant memories or sensations, use a warm seed bag and bring it close to your body (back, for example) , etc.
5. Do monotonous and relaxing activities that do not require a lot of cognitive effort: for example, knitting.
6. Sleep when your body asks you to throughout the day, even though long naps reduce nighttime sleep. Nature is wise and if you need to rest, do it, we must not make the body suffer .
7. Avoid consuming exciting foods : tea, coffee, cola.
8. Having sex with your partner will produce endorphins which are the hormones of happiness and which also produce drowsiness and help you fall asleep.
9. Don’t worry about your baby if you can’t get to sleep. The baby does not suffer at all.
10. If the cause is pain , consult your doctor about the most effective remedy to reduce it.
11. Do low or moderate physical activity during the day (depending on the trimester of pregnancy), such as walking 30 minutes a day . In this way, the feeling of tiredness will overcome the wakefulness.
12. The lack of vitamin B in your body favors insomnia during pregnancy. Control your diet and consume fish, vegetables and yeasts daily to correct a possible deficiency of this vitamin.
13. Don’t use drugs. Although the non-consumption of some drugs , alcohol and other drugs during pregnancy is well known , due to the negative consequences they can have on the baby, it is worth remembering that they should never be used as a remedy for insomnia.
14. Establish an hourly sleep routine : go to bed at around the same time every day (including weekends) and get up at the same time every day. Your sleep cycle will regulate itself.
15. Avoid sleeping on your back: this position places the weight of the uterus on your back generating, increases the chances of suffering from back pain and can worsen digestive problems, heartburn and hemorrhoids.
16. Try to sleep on your side , on your left side. This position improves circulation, reduces foot swelling, and helps you fall asleep.
17. Use the bed only to sleep or to be with your partner. Your brain needs to associate bed with relaxing and enjoyable activities.
18. If after a while you do not fall asleep, get up and do some activity. Don’t waste your time tossing and turning that only generates despair and anxiety about not falling asleep.
19. Have a glass of milk with honey . It seems that warm milk with honey has been shown to help you rest better.
20. If these remedies don’t work , ask your doctor about natural painkillers made from plants.