How to deal with insomnia in the 1st, 2nd or third trimester using medications or folk remedies: causes of poor sleep and signs of disease

Why does it occur

Insomnia during pregnancy can be associated entirely with the restructuring of the body and hormonal changes that her body undergoes.
The main reasons are divided into two types:

• physiological;
• psychological.

Physiological reasons:

1. During pregnancy, women often experience cramps, which make it difficult to sleep.
2. When your belly starts to grow, it becomes very difficult to find a comfortable sleeping position.
3. Due to the fact that the fetus gradually grows and begins to put pressure on the bladder, the woman wants to constantly go to the toilet.
4. In some cases, incontinence may begin.
5. Stomach problems begin: heartburn or nausea.
6. Itching may begin on the abdomen as stretch marks appear.
7. Shortness of breath or other breathing problems may occur.
8. The fetus begins to move, causing discomfort.
9. Pain in the back and lower back begins.
10. Training contractions appear that cause discomfort.
11. Frequent headaches and migraines.

Psychological reasons:

1. The appearance of anxiety.
2. Fear of labor and its approach, which makes her nervous.
3. Obsessive thoughts appear due to nerves that prevent you from sleeping.
4. Nightmares.
5. Worry about your child's health.

However, despite the fact that the reasons are often the same, the disorder occurs in completely different ways at different stages of pregnancy.

In the first trimester

Eighty percent of women experience sleep problems during the first trimester.
In some situations, experts even diagnose it as a sign of pregnancy.

Disorders begin due to changes in hormones in a woman’s body.

They provoke both physiological and psychological reasons. The nervous system begins to work differently.

Often women begin to think about their future and about the child, which is why primary worries begin. Some people, on the contrary, think about the opinions of others, which is why they get nervous.

“Emotional” is the most common insomnia in the first trimester. However, if a woman initially planned pregnancy and was waiting for it, then such insomnia may not occur.

The woman also begins to experience toxicosis. This may cause insomnia (usually from the fifth week). According to statistics, every third person suffers from severe toxicosis.

Their sleep is very light and intermittent. Women wake up from attacks of nausea. If a woman has severe toxicosis, then it is necessary to constantly monitor the situation, since irritants can be:

• air temperature;
• noises outside the window;
• foreign odors;
• air humidity/dryness.

In the second

For most women, insomnia ends with the onset of the second trimester, as their emotional state returns to normal, they no longer experience such severe discomfort or get used to it.

Also, worries regarding childbirth, future motherhood, and the health of the child often go away.

Toxicosis (even acute) goes away, so women will no longer wake up from nausea.

Also, the second trimester is much more gentle compared to the third: the stomach is not so big yet, so it’s quite easy to find a comfortable position for sleeping, it doesn’t cause huge problems.

That is why during this period of pregnancy, sleep returns to normal and the daily routine stabilizes.

In third

In the third trimester, insomnia appears in ninety-five percent of mothers (even if it had not previously been observed). This is the most difficult period. The main reasons for this trimester:

• heartburn;
• large belly (severe back pain, difficult to find a position);
• kicks of the child, due to which the woman feels acute pain;
• excitement due to the approaching birth;
• training contractions;
• problems with going to the toilet.

As a sign of an interesting situation

Due to hormonal changes, most women in early pregnancy experience either drowsiness, chronic fatigue, or insomnia.

Therefore, doctors diagnose this as one of the signs of pregnancy in women.

However, it is often diagnosed only when it is accompanied by other causes, such as nausea or delayed menstruation.

If no other signs are observed, then you should not draw hasty conclusions.

Why can't a pregnant woman sleep?

Statistics say that 78% of pregnant women experience difficulty sleeping during pregnancy and at least 97% of women suffer from insomnia in the third trimester of pregnancy. And there can be many reasons for this: both physiological and psychological. Many people experience sleep disturbances from the first weeks of pregnancy. Some experts consider this, like the appearance of drowsiness, to be one of the early signs of pregnancy and explain it by hormonal changes. But still, in most cases, insomnia begins to bother pregnant women in the third trimester. It is becoming more and more difficult to fit comfortably in bed, some experience shortness of breath or heartburn, many suffer from cramps in the legs and pain in the lower back or side, the skin is terribly itchy due to stretching, the baby is too active and has fun for a long time, and there is an endless desire for everything else. to the toilet. The situation is aggravated by chronic fatigue, stress, fear of impending childbirth and other situational factors. In the last stages, women often dream of the maternity hospital, obstetricians, the process of childbirth itself, and the like, or waves, a raging ocean, a whirlpool, which symbolizes pregnancy, childbirth and breastfeeding. Many people wake up in a sweat from dreams in which they lost their baby. Experts say that one should not attach any importance to such nightmares, since they are completely justified - the psychological state of a woman in the third trimester changes under the weight of the upcoming birth and the responsibility of parenthood. But if the dream doesn’t go away, talk it over with a loved one, and then you yourself will understand that nothing terrible happened.

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What is this?!

The condition of insomnia is divided into three different types. When you cannot fall asleep for a long time in the evening, tossing and turning from side to side for hours, we are talking about the so-called starting insomnia. As a rule, a person in this case analyzes the events experienced during the day and reflects on upcoming matters. Inability to maintain a state of sleep is the second type of insomnia. You fall asleep, but are unable to stay asleep until the morning, which is why you constantly wake up during the night and feel absolutely not rested the next morning. And the third type is insomnia of the final phase - when, having woken up in the morning, you just can’t go back to sleep.

During pregnancy, it is the initial insomnia that most often occurs - falling asleep with a large, heavy belly in which life is “seething”, and even with all the “side effects” of pregnancy becomes more and more difficult. But no matter when a pregnant woman cannot sleep, she must learn to cope with insomnia and provide herself with rest. After all, it is during sleep that the body replenishes the energy reserves spent during the day, so it is absolutely necessary for us. Experts say that a person’s daily need for sleep is 10 hours, and in order to avoid problems, regular lack of sleep must be constantly compensated. Although, of course, each person has his own individual needs, including recreation. Sleep is a biological state in which many important processes for the human body occur. And to maintain physical and psychological health, this chain cannot be broken.

To learn to control sleep, you must roughly understand its nature. Like any other biological process, sleep has a cyclical nature, and all phases are repeated at intervals of 90-120 minutes. REM and NREM sleep alternate each other 4-6 times per night. The REM sleep phase lasts about 10 minutes. It is at this time that the brain becomes active, as if in a waking state, and the person dreams. If he is woken up in REM sleep, he will feel tired and sleep deprived all day. And what's interesting is that these phases alternate every night at the same time, even if you are not sleeping. The strongest desire to sleep occurs just during the REM sleep phase. Therefore, if you wake up in the middle of the night and cannot fall asleep, know that within a maximum of 120 minutes, sleep will return to you. So by then you can read some “sleeping pills” book, tie up or listen to calm music. It has been verified that trying no matter what to fall asleep, knowing that you definitely need to get up in the morning, is a 100% way to finally wake up. So react calmly to insomnia and learn to deal with it.

What are the risks of insomnia during pregnancy?

Chronic lack of sleep can lead to serious health problems. Constant weakness, apathy and fatigue will not bring joy to any pregnant woman. Against the background of insomnia, attention and memory suffer, immunity decreases, and chronic diseases worsen. Prolonged insomnia can lead to a nervous breakdown and will require medication.

The good news is that rare bouts of insomnia do not affect the course of pregnancy or the condition of the fetus. If the expectant mother gets enough sleep most of the time, such sleepless nights will not affect her health. Some experts even consider insomnia in pregnant women to be one of the stages of preparing for life with a baby. Everyone knows that small children do not contribute to good sleep for their mother, so is the body trying to adapt in advance to the new conditions of existence?

Causes of insomnia at different times

The causes of insomnia in pregnant women at different stages may be different.

Early insomnia

Most often, sleep disturbances at the beginning of pregnancy, which appear up to 12-14 weeks, are associated with the work of the woman’s nervous system, which becomes very sensitive during the period of bearing the baby.

The expectant mother experiences a strong fear of a possible miscarriage, because the first trimester is a critical time for maintaining a pregnancy, and the largest number of cases of child loss occurs during this period.

Also, a woman may be worried about financial problems; very often there is uncertainty about her financial capabilities, especially if the pregnancy was unplanned.

Insomnia is also caused by tense relationships in the family, problems with relatives who do not always perceive the news of an imminent replenishment with delight.

If a woman has firmly decided to leave the baby, it is necessary to avoid in every possible way any pressure from loved ones - this can lead not only to sleep disturbances, but also to more serious consequences.

Insomnia in the first trimester can be caused by other reasons, for example:

• frequent urination;
• the appearance of a physiological runny nose, which prevents you from breathing fully during sleep;
• heartburn and digestive problems;
• pulling and tingling pain in the lower abdomen (associated with stretching of the muscles that support the growing uterus);
• long sleep during the daytime.

Sleep disturbances in the second trimester

Most women do not have trouble sleeping during mid-pregnancy. Most often, the period from 14 to 28 weeks proceeds quite calmly, and it is at this time that the expectant mother can fully enjoy her interesting situation.

In some cases, sleep problems are still possible. Most often, insomnia torments women who have any chronic diseases that worsen while they are expecting a baby.

For example, flat feet can cause severe fatigue and soreness in the legs, which can hurt even during rest, making it difficult to fall asleep quickly and peacefully.

Pregnancy complications can also trigger the appearance of insomnia, manifested by:

• constant worries about the condition of the child and the successful outcome of the pregnancy;
• painful sensations accompanying various pathologies;
• discomfort.

If the pregnancy is going well, then the second trimester, as a rule, proceeds very calmly.

Insomnia in the third trimester

If up to the seventh month about half of pregnant women experience difficulty sleeping, then in the later stages, insomnia appears in 97% of expectant mothers.

There are plenty of reasons for this, because the tummy at this stage is already very large, which in itself contributes to discomfort not only during night sleep, but throughout the day.

In the last weeks of pregnancy, a woman may experience pain in the lower back, back, and tailbone area. When changing body position, very sharp and acute painful sensations may appear in the gluteal muscles. Finding a comfortable sleeping position is becoming increasingly difficult, which interferes with proper rest and prevents a woman from sleeping peacefully at night.

Pain (sometimes quite severe) can also be caused by too active movements of the baby, who by this time is already quite large, and his movements can cause some discomfort. It also happens that the baby touches the woman’s internal organs, which is also accompanied by unpleasant sensations.

The mother’s emotional state is still of great importance. Some women note the appearance of depression. Most often this is due to fear of imminent childbirth. Sometimes expectant mothers are so afraid of this process that they completely lose sleep.

To prevent this from happening, it makes sense to enroll in special courses for pregnant women, where a woman can not only learn how to breathe correctly during contractions and pushing, but also communicate with other women in the same position.

Physiological causes of sleep disturbances include the following:

• Frequent urge to go to the toilet.
• Shortness of breath and difficulty breathing.

They go away when the uterus goes down and does not put pressure on the lungs.

Leg cramps.

It develops when there is a lack of magnesium and B vitamins in the body.

Burning and itching.

Appears when the skin of the abdomen is severely stretched, most often in thin women.

Types of insomnia

Sleep disorders that have common symptoms, namely the inability to sleep for a long time, are called insomnia (or asomnia).

Asomnia (a + lat. somnus - sleep). Insomnia, sleep disturbance. It manifests itself as difficulty falling asleep, interrupted sleep with frequent awakenings at night, shallow sleep or premature awakening with the inability to fall back to sleep.

There are three types of asomnia: transient, short-term and chronic .

1. Transient. Transient or situational insomnia during pregnancy is mostly associated with episodes caused by a surge of experiences of a joyful or sad nature. The sleepless state continues until the emotions subside and life goes on as usual. In this case, the saying is good: the less you know, the better you sleep. The expectant mother needs to protect herself from sources of unpleasant information, and those around her need to take care of her social circle and the positive attitude that reigns in the family. Such insomnia lasts no more than a week and does not require special treatment.
2. Short-term. Short-term insomnia is associated with more significant causes - physiological processes occurring in the body during pregnancy, stress, taking medications, and heart disease. This type of insomnia can last about a month, and during this period the pregnant woman’s body can suffer significantly. If sleep disturbances have been bothering you for more than a week, you should immediately contact a specialist. You cannot get rid of the problem on your own, since only a doctor can recognize the true cause.
3. Chronic. Chronic asomnia is the most complex form of insomnia, which does not arise out of nowhere. People suffer from it for months, and both mental and physical illnesses can cause this condition. It occurs much less frequently than the previous ones, however, in any case, this is a reason to consult a doctor. If a chronic disease has bothered a pregnant woman before, then the methods of dealing with it will have to be adjusted, since previous medications can harm the baby.

Why is insomnia dangerous for pregnant women?

According to statistics, approximately 80% of pregnant women face the problem of lack of sleep. Many experts consider this condition as one of the signs of pregnancy in its early stages, as well as a state of drowsiness.

Why is insomnia so dangerous during pregnancy? Of course, a woman gets tired quickly during the day, because everyday things are no longer done as easily as before. The position of the expectant mother obliges her to protect not only herself, but also the baby from sudden movements, frequent bending and heavy lifting.

Any action requires concentration, and insomnia reduces it and causes additional stress. In her position, a pregnant woman can very easily get injured, even performing the simplest movements, be it taking a shower or a leisurely walk. Against the backdrop of an unstable hormonal balance, irritability appears, which arises even because of trifles.

Sleep disturbance in the second half

In the second trimester of pregnancy, night sleep usually normalizes, but sleep disturbance in the last three months before childbirth can cause premature birth and complications of pregnancy, nervous and mental exhaustion of the expectant mother. Insomnia is stressful for the body, but during sleep the body needs to rest and recover. A pregnant woman has a close connection with her child; if sleep physiology is disrupted, not only the expectant mother suffers, but also the baby.

In the third trimester of pregnancy, there are several physiological reasons that can disrupt a woman’s normal night’s sleep:

• Position. A late-term pregnant woman cannot sleep on her back (“inferior vena cava syndrome”), only on her right or left side, so she experiences great difficulty in finding the most comfortable position;
• Increased weight. In the second half of pregnancy, weight actively increases and the stomach begins to cause more and more discomfort, which makes it difficult to fall asleep;
• Constant pain in the back and lower back. During pregnancy, the center of gravity is shifted, as a result of which the load on the spine increases many times over. Painkillers and warming ointments to relieve these symptoms are prohibited for pregnant women;
• Fetal movement. At 38-39 weeks, the baby moves very actively and changes its position. A pregnant woman constantly feels like the baby is pushing her from the inside with his arms or legs;
• Constant desire to go to the toilet, including at night. The enlarged uterus puts pressure on the ureters and bladder;
• Nausea, heartburn and sour belching. Disruption of the digestive process and motility of the gastrointestinal tract occurs due to the fact that intra-abdominal pressure increases in pregnant women, the fetus grows, and pressure on all organs and tissues increases;
• Leg cramps. The cause is most often a lack of calcium and magnesium, varicose veins, swelling of the lower extremities;
• Unpleasant itching in the abdominal area. Possible due to stretching of the skin or as a reaction of the skin to wearing synthetic clothing;
• Shortness of breath with little physical exertion. The enlarged uterus puts pressure on the diaphragm and the inferior vena cava;
• Hormonal drugs. Some pregnant women are prescribed hormonal medications that contain progesterone, which can also cause sleep disturbances;
• Smoking, gestosis. They can cause headaches that lead to sleep disturbances;
• Unpleasant dull pain in the pubic area, groin or inner thighs. Prenatal softening of the symphysis pubis and hip joints, pressure of the baby’s head on the nerve endings of the pelvis;
• Swelling of the upper and lower extremities (preeclampsia in the second half of pregnancy). They can lead to unpleasant sensations of “numbness” and “tingling” in the hands and feet.

Psychological reasons:

• Insomnia during pregnancy can be caused by a woman's chronic fatigue. At 38-39 weeks, it is already difficult for a woman to walk, dress, put on shoes, she gets tired quickly, it is difficult for her to do household chores;
• Constant nervous tension, stress at work and in the family. The expectant mother experiences fear of the future, fear of financial problems, anxiety for the health of the child, fear of the upcoming birth or cesarean section;
• A pregnant woman may be upset by the results of an ultrasound, CTG, a visit to a gynecologist, or the rude attitude of doctors in the antenatal clinic;
• Nightmares. From 33 weeks, a woman may have very vivid and exciting dreams;
• A pregnant woman may be upset because of the weight she has gained, because of the loss of her external attractiveness;
• A pregnant woman is often worried because she has not felt the fetus move during the day.

During pregnancy, the level of the hormone progesterone increases, the hormonal and nervous systems begin to actively protect themselves from irritating factors, which contributes to a favorable pregnancy and gestation. The expectant mother's reactions to external stimuli are inhibited, she becomes calmer and more passive. On the other hand, her emotional manifestations come to the fore - she is more vulnerable, tearful.

In the last stages of pregnancy, a woman needs to get enough sleep, since no one knows when labor will begin.

Some scientists believe that sleep disturbances at 38-39 weeks of pregnancy prepare a woman for the role of a future nursing mother, who, immediately after giving birth, will be forced to adapt to the sleep and wakefulness of her child.

How does poor maternal sleep affect the fetus in early or late pregnancy?

Pregnancy takes a lot of strength from a woman. A healthy sleep of at least 8 hours restores all lost energy overnight. Lack of sleep leads to the expectant mother becoming irritable, apathetic and exhausted. All this directly affects the child.

The baby may be born with a weakened immune system, hyperactivity or a disturbed psyche. A sedentary lifestyle due to fatigue disrupts blood circulation in the pelvis, and the fetus may not receive enough oxygen necessary for life.

Insomnia during pregnancy is a kind of training for sleepless nights after childbirth. But you shouldn’t ignore the fact that mom needs to gain strength and be cheerful throughout the day. The use of folk recipes will speed up falling asleep and will not harm the unborn baby in any way.

Treatment

Sleep disorders in each case have certain differences. Therefore, it is necessary to consider the question of how to deal with insomnia during pregnancy strictly individually. This worries many pregnant women, but the same methods can act differently depending on the characteristics of the body. Only a doctor can select the optimal set of therapeutic agents.

General recommendations

Basically, to normalize sleep during pregnancy, simple techniques and recommendations are used that must be followed throughout the day. You should not think that insomnia is a pathology that requires the unambiguous use of medications - on the contrary, a much better effect can be achieved by simply optimizing your daily routine, nutrition and light exercises. To get better sleep, throughout the day you should:

1. Avoid increased physical and psycho-emotional stress, which can cause fatigue.
2. Reduce daytime sleep as much as possible or give it up altogether.
3. Do not lie on the bed unless necessary - it should be intended only for sleeping.
4. Perform feasible gymnastics, swim, walk outdoors.

In the evening, you should properly prepare for sleep - then it will come without delay and the night will pass peacefully. It is necessary to remember certain activities that are used to prevent and eliminate insomnia. These include the following:

• The last meal should be more than 2 hours before bedtime.
• Spend the evening in a calm environment, eliminating physical and mental tension and stress factors.
• Before going to bed, you can take a warm shower or bath - this will help achieve relaxation.
• Avoid drinking a lot of fluids in the evening to reduce nighttime trips to the toilet.
• Just before going to bed, it’s good to drink a glass of warm milk.
• You can apply a moisturizer to the skin of the abdomen to reduce itching.
• Massage, especially of the back and feet, will help achieve better relaxation.

After such evening preparation, insomnia during pregnancy can in many cases be avoided. In order to improve the achieved effect, women should adhere to the rules of sleep hygiene at night. To do this you need:

1. Don't worry about sleep - everything will happen by itself.
2. It is better to sleep in a cool room.
3. Pajamas or nightgown should be comfortable, made of natural fabric.
4. The mattress should be right for you.
5. For a comfortable sleep, you will need several pillows so that you can place them under your back, neck or sides.
6. In the later stages, it is better to sleep in a position on your side.
7. Before going to sleep, try to breathe deeply and slowly.

Drug therapy

The use of medications during pregnancy is significantly limited. This is especially true for drugs such as sleeping pills. Even if a woman has taken them before, such medications should be abandoned. You can recommend preparations based on medicinal herbs (valerian, motherwort, lemon balm), which have a slight calming effect.

Physiotherapy

During pregnancy, you can use some physical methods to normalize your sleep. Many procedures in this condition are contraindicated, but some are used, and quite successfully. Basically, we can recommend that a woman undergo a course of treatment using the following methods:

• Reflexology.
• Electro-relaxation, electro-sleep.
• Barotherapy.
• Balneotherapy.

Psychotherapy

Psychotherapy helps restore neuroregulatory balance, eliminate neurotic reactions, and increase the body's resistance to stress factors. By improving the psychological microclimate and changing a woman’s attitude towards problematic situations, not only the elimination of insomnia is achieved, but also the normalization of the emotional sphere.

How to deal with insomnia?

From the tips listed below, try to choose only what suits your case and what you personally like. If one recommendation doesn't help, try another one. Each situation is individual, each woman needs to choose her own method, her own combination of techniques.

During the day :

1. Avoid overexertion. Fatigue accumulated during the day does not always lead to sound sleep; sometimes it turns out that after a hard day you simply cannot relax.
2. If you are used to sleeping for some time during the day, try to give up this habit for a few days or at least reduce the time you sleep during the day - maybe night sleep will be restored.
3. If you are tormented by nightmares, which you then cannot forget about, talk about them in the morning or afternoon with a loved one (husband, mother, friend). Psychoanalysts consider discussing night dreams a very effective means of overcoming the fear of them: firstly, loved ones will try to calm you down, and most likely they will succeed, and secondly, by putting into words the vague visions that tormented you, you yourself will discover that there are no special reasons for no fear.
4. During the day, find time and opportunity to do simple exercises that you can do. Swimming, walking and even dancing are considered very useful (in the latter case, of course, it all depends on the stage of pregnancy and your well-being).
5. Your body should get used to the fact that the bed is a place only for sleeping: break the habit of lying in bed - you should not read, watch TV, etc. while lying down.

In the evening, about two hours before bed, begin preparing for the coming night to be calm and peaceful. Experts talk about sleep hygiene, which includes a number of activities:

1. Do not eat heavy food shortly before bed: on a full stomach you will toss and turn until the morning.
2. Do not schedule tasks that require physical or mental effort for the evening.
3. Avoid emotional tension and stressful situations during this period of the day (do not schedule unpleasant conversations and heated explanations for the evening, ask your family and friends not to call you in the evening and, of course, do not watch action films and thrillers at night).
4. Take a warm bath or shower before bed. You can add a decoction of chamomile or a few drops of some aromatic oil (for example, lavender) to your bath - this will help you relax.
5. Try to drink less in the evening (keeping your total daily fluid intake at 6-8 glasses), this will help you cope with the cause of insomnia, such as the need to empty your bladder frequently.
6. Before going to bed, drink a cup of warm milk (if you don't like the taste of milk, you can add cinnamon, a little honey or sugar) or herbal tea (chamomile is often recommended for its relaxing effect). But you need to give up regular tonic tea (not to mention coffee!). By the way, milk contains tryptophan, which can be called a mild natural sleeping pill - this substance has a calming, sedative effect.
7. You can eat a small sandwich with boiled turkey before bed (the meat of this bird is also rich in tryptophan).
8. If you feel weak, lightheaded, or have an increased heart rate in the evening, your insomnia may be due to hypoglycemia (low blood sugar). In this case, sweet tea, juice, or just a piece of sugar can help you (and be sure to tell your doctor about these symptoms so that he can confirm or deny this diagnosis and take appropriate measures).
9. Before going to bed, apply lotion to the skin of your abdomen, this can prevent itching.
10. Ask your husband or someone close to you to give you a massage before going to bed: it will give you the opportunity to relax, relieve back and lower back pain, and massage your feet and ankle joints will help avoid cramps. Shiatsu acupressure massage can also be effective, if someone in your family knows its technique, why not try it.
11. It is possible that homeopathic remedies correctly selected by a specialist will help in the fight against insomnia.
12. For some people, sex will help them fall asleep. If you have no medical contraindications to having sex, you feel desire and know that you usually feel sleepy after sex - why not?

But now the nightly ritual of getting ready for bed is completed, and you are already in bed. What to do at night so that the desired dream comes to you?

At night :

1. First of all, try not to get nervous, don’t think about not being able to sleep, this will only make the situation worse.
2. The bedroom should be cool (however, you must avoid overcooling your feet - you can sleep in socks). If it is not possible to sleep with the window open, you need to ventilate the room well before going to bed.
3. Nightwear (shirt, pajamas) should be comfortable, made from natural materials, and not restrict movement and breathing.
4. It is best to sleep on a comfortable mattress . Find out what is right for you - maybe a feather bed, maybe a textured mattress with a surface reminiscent of cartons for transporting eggs, or maybe, on the contrary, it will be easier for you to sleep on a hard surface, and you just need to put boards under the mattress.
5. A pregnant woman will need many pillows (at least 3) of various shapes and sizes to sleep. It’s good if you manage to purchase a special pillow for pregnant women - it has a wedge shape and is specially designed to be placed under the stomach. After giving birth, you can use it while breastfeeding. Pillows can be placed under the side, under the neck, pressed between the legs; You can cover the entire mattress with pillows - this improved bed will better conform to the shape of your body. You can place an extra pillow under your head - in some cases, this not only makes breathing easier, but also proves to be an effective remedy against heartburn.
6. Look for a comfortable position in which you can fall asleep. If you can’t sleep on your stomach and back, that means you’ll have to lie on your side (some doctors believe that it’s better to lie on the left, as this increases blood flow to the uterus). Place one pillow under your stomach, squeeze the other between your knees, if your back and lower back hurt, you can tuck another pillow under your side. Sometimes women are advised to sleep in the fetal position (it is unnecessary to remind you how physiological it is, I will only say that by stimulating blood circulation, it promotes maximum relaxation of all muscles).
7. However, it should be remembered that in the last months of pregnancy it is not recommended to sleep on your back, since the weight of the uterus can compress the inferior vena cava, which runs along the spine. This causes loss of consciousness in a pregnant woman and oxygen starvation in a child.
8. When you feel sleep approaching, try to breathe slowly and deeply.
9. It is possible that aromatherapy . A drop of lavender oil can be useful not only in the bath, but also in bed.
10. If you are unable to fall asleep within half an hour, get up, go into another room, leaf through a magazine or read a book that can induce sleep, start knitting, listen to soothing music and go to bed only when you feel sleep approaching.

An alternative cause of sleep loss in expectant mothers

Problems with falling asleep are also explained by another reason - this is the body getting used to future childbirth and caring for a child, sleeping together with a small body that has not yet adapted, whose sleep will not be regular.

If possible, stop using sleeping pills and be calm about changes in your body. If you have problems falling asleep, try to imagine that very soon at the same time of day you will be breastfeeding your baby. Use meditation techniques, learn to knit baby clothes, or do other activities that calm you down and bring you pleasure.

Relaxation methods

The main relaxation methods include:

• Yoga for pregnant women – a great way to relax, improve physical condition and improve health. Yoga teaches you to get rid of stress, reduces pressure and liberates you.

• Meditation helps a pregnant woman regain calm before bed. The main condition for this activity is privacy. Having used breathing exercises, you need to imagine yourself in a safe and cozy place, where comfort reigns and nothing bothers you. By doing this exercise systematically, the mind learns to focus on these sensations and helps to quickly achieve mental balance.
• A massage of the head and shoulders, legs and feet accompanied by pleasant music in an appropriate atmosphere will help relieve stress and relax not only the body, but also the brain. You can create this atmosphere at home, with the help of a loved one, or visit a spa, choosing a safe procedure for pregnant women.

Insomnia accompanying expectant mothers

Pregnancy and insomnia are two “inseparable” friends. The main cause of this condition is hormonal changes in the body aimed at preserving and normal development of the fetus. Sleep disturbances are also caused by a number of physiological factors and other reasons.

Manifestations of pathology

Insomnia is considered a serious pathology. For women expecting the birth of a child, it is doubly dangerous, because proper rest is a prerequisite for the health of the expectant mother and her baby.

It is characterized by a decrease in the duration of night sleep or its unsatisfactory quality.

As a rule, after waking up, a pregnant woman feels weak and lethargic, and quickly develops a state of fatigue.

Symptoms of this pathology are:

• shallow and short sleep less than 7-8 hours;
• frequent alternation of rest and awakening;
• problems falling asleep;
• getting up ahead of schedule.

Consequences of lack of night rest

Constant lack of sleep during pregnancy can negatively affect the health and well-being of the expectant mother, lead to the development of complications, and disruption of the functioning of various organs and systems.

1. Changes in hormonal levels. An imbalance can lead to increased uterine tone, which increases the risk of miscarriage.
2. Violation of the psycho-emotional state. Lack of sleep causes increased irritability, nervousness, and increases depression.
3. Tachycardia, changes in blood pressure. Due to the lack of proper rest, the expectant mother experiences rapid heartbeat and sudden changes in blood pressure.
4. Increased risk of injury. Decreased concentration due to central nervous system depression caused by lack of sleep can lead to an accident or traumatic injury.
5. Weakening of the immune system. Due to lack of sleep, a pregnant woman’s body’s protective functions weaken, which contributes to the penetration of various types of infections and the development of dangerous pathological processes.

Causes of insomnia in pregnant women at different times

If a woman did not have a sleep problem before conception, then with the onset of pregnancy it will immediately appear. According to experts, insomnia in expectant mothers has characteristic differences and causes at different periods of this condition.

1st trimester

Insomnia in the early stages is common. It is associated with the following prerequisites:

• with changes in hormonal levels, which cause reversible disorders of the central nervous system;
• with the development of early or late toxicosis and other signs;
• with an uncontrollable emotional state;
• with external factors (uncomfortable sleeping conditions, noise, dry air).

2nd trimester

During this period, sleep more or less normalizes, since the body fully adapts to the new position, and the flow of physiological processes returns to normal. Sleep disturbances in the second trimester are rare, mainly due to non-compliance with the daily routine, excessive emotional or physical stress, or abuse of tonic drinks.

3rd trimester

In the third trimester, insomnia returns again and, starting from about 32 weeks, the woman experiences great difficulty in resting.

This is due to the following reasons:

• periodic occurrence of heartburn, shortness of breath and other unpleasant sensations;
• an enlarged abdomen, which makes it difficult to take a comfortable position and fall asleep;
• the activity of the fetus, which often pushes at night;
• nagging pain in the back and lumbar region;
• frequent urge to urinate due to pressure of the uterus on the bladder.

Attention! The approaching birth reminds us of itself with chaotic training contractions, which the expectant mother accepts as true. This alarms her and deprives her of peace.. The development of insomnia is also influenced by excessive emotionality associated with the expectation of the imminent birth of a baby

The development of insomnia is also influenced by excessive emotionality associated with the expectation of the imminent birth of a baby.

Good sleep is the best preparation for childbirth

Giving birth and caring for a baby requires a lot of time. Young mothers suffer from constant lack of sleep. Therefore, while carrying a child, it is necessary to rest as often as possible. To prevent insomnia in the 3rd trimester of pregnancy, follow these recommendations:

• adjust your sleep schedule, go to bed no later than 23:00;
• stop smoking and coffee;
• do not overexert yourself physically and emotionally;
• get positive emotions from communicating with friends and family.

If a woman leads a healthy lifestyle, problems with sleep and psycho-emotional state should not arise. If insomnia lasts more than a week, consult a gynecologist. Do not take medications or homeopathic remedies without consulting a doctor.

https://youtu.be/sXrfSbcacSo

During the last trimester, the female body experiences many changes. An enlarged uterus and abdomen, frequent urge to urinate lead to the development of insomnia. If you once again cannot sleep or wake up at 3-4 in the morning, reconsider your lifestyle and seek help from a doctor.

Water treatments

For pregnant women, water procedures are not only a method of hygiene, but also a way of relaxation and relaxation.

If pregnancy is normal and there are no contraindications, the water element is an excellent way to improve the quality of sleep and improve health in general :

• Hydrotherapy – a set of procedures acting on the body externally using tap, river or rain water. Water affects the distribution of blood, acts on skin receptors, and helps the metabolic process in the body. As a result, the immune system is stimulated and the body's resistance to infections increases, pain in the lumbar region is relieved.

• Taking a warm bath . This procedure can be used daily before bed, combining it with listening to pleasant, calm music. The water temperature should not exceed 37°C and be not lower than 34°C. A bath will relieve pain accumulated in the lower back and legs, help you relax and relieve nervous tension before bed.
• Water aerobics for pregnant women is a set of exercises in the pool aimed at working out the muscles, including those involved in childbirth. Such activities, in the absence of contraindications, will not only help prepare for childbirth, but also strengthen the general condition and improve the emotional state.

Providing a comfortable stay

Sometimes expectant mothers find it difficult to sleep just because they are uncomfortable. The environment that seemed completely normal before pregnancy can cause insomnia during pregnancy. Let's study in more detail how to ensure complete comfort while sleeping.

1. We try to fall asleep only on the left side. In the last trimester of pregnancy, this position is most suitable for the mother and the unborn baby. Oxygen and nutrients are freely supplied to the fetus, and the woman’s internal organs are not compressed and blood circulation is not impaired.
2. Choosing the right pillows. Several pillows will help the expectant mother take the most comfortable position. One must be placed under the head so that its level is higher than the level of the body, this will help get rid of shortness of breath. Place the second pillow under your tummy so that it does not pull on the lateral back muscles. The third can be pressed between the legs to prevent swelling. However, one special multifunctional pillow for pregnant women can replace the entire arsenal of pillows.
3. We give a relaxing massage. Before going to bed, it is useful to massage your back, lower back, calf muscles, feet and other problem areas. This will help relieve physical fatigue and prevent night cramps.
4. We organize the sleeping area correctly. In order not to experience discomfort while sleeping, purchase an orthopedic mattress for yourself; it will evenly distribute the load over the entire body and relieve muscle tension.
5. We take care of the microclimate. Healthy sleep is impossible in a stuffy room; pregnant women react especially acutely to the lack of fresh air. Before resting, be sure to ventilate the bedroom, and even better, if the window is open all night. However, make sure that your body does not freeze, cover yourself with a warm blanket, and put socks on your feet.
6. Eliminate skin itching. The use of special creams and lotions for stretch marks on the abdomen and chest during pregnancy provides not only a cosmetic effect. Special products eliminate itching that occurs when the skin is suddenly stretched. You need to use them regularly so as not to experience discomfort at night.
7. We don't overeat before bed. The expectant mother's dinner should be tasty, but light, as overeating can cause insomnia. Experts say that protein foods are best suited for the last meal, as they contain tryptophan, an essential amino acid that relieves stress and promotes the production of the sleep hormone melatonin.