Everyone suffers from insomnia from time to time, but pregnant women have to deal with this problem even more often. How to cope with pregnancy insomnia?
According to statistics, 78 % of women suffer from insomnia during pregnancy. As you see, not every woman can boast of deep and healthy sleep during pregnancy. Pregnancy insomnia is not an illness, but a symptom of some problem. Nevertheless, it should be cured as any pregnant woman needs to have a rest not to harm her baby.
Insomnia occurs in the early stages of pregnancy. Many doctors claim that insomnia is one of the earliest signs of pregnancy before a missed period. The reason lies in the hormonal changes which prepare a woman's body to childbirth.
Usually sleep gets back to normal by the second trimester. However, women can suffer from insomnia again in the last three months of pregnancy. It is caused by physical and psychological reasons. Physical reasons are lower back pain, leg cramps, heartburn, active baby movements, frequent urination, an uncomfortable sleeping position. Psychological reasons are anxiety and fear of labor, nightmares, chronic fatigue and stress. One of these reasons can influence your sleep.
There are several tips on how to cope with pregnancy insomnia. If the reason for your sleep difficulties is nightmares, discuss them with someone you trust. Psychologists claim that it helps overcome nightmares.
If you undergo stress, try to relax before going to bed. Aromatherapy or massage will help you relax and calm down.
It's recommended to prepare your bedroom for sleep. Air your room every evening. You can sleep with your window open, but be sure that your legs are not cold. Put a pillow under your belly, side or between the legs to get comfortable in bed. Put on comfortable natural fiber clothing.
You should have your dinner not less than 2-3 hours before you go to bed, so that your stomach can digest it. Drink a cup of warm milk with honey before bedtime. Add some cinnamon if you want. Never drink tea or coffee before going to bed.
Besides, don't drink much water in the evening to avoid frequent bathroom trips at night. Try to go for a walk and do physical exercises every day. Passive life can be the reason for your insomnia.
Try to follow the above-described recommendations and you will get rid of insomnia. Don't be nervous. Think positive and try to relax. If it doesn't help, do breathing exercises.
- The Earliest Signs of Pregnancy Before a Missed Period