Insomnia 40 weeks pregnant

Insomnia during pregnancy. How to deal with sleep disorders

Insomnia in a pregnant woman in the third trimester often occurs closer to childbirth, starting from 35-37 weeks of pregnancy. What causes sleep disturbance and does it need to be treated?

At 36-37 weeks of pregnancy, lying in bed, even with extreme fatigue, the expectant mother is sometimes forced to count herds of sheep in order to fall asleep, but in the kingdom of Morpheus, it seems that they are not waiting for her. Experts say that insomnia in late pregnancy is associated with both the psychological and physical state of the woman.

Insomnia at 40 weeks of pregnancy

It is easier to fall asleep in a well-ventilated area.
You may have negative dreams provoked by frequent thoughts about the possible outcome of pregnancy.
You may expect to feel very tired or sleepy, but you are not prepared to deal with insomnia.
The test is negative, but there is a pregnancy. I am still interested and worried about this question.
You can sleep on your back in the first months, but towards the end of the second and third trimesters it is not recommended.

Overcoming insomnia is difficult, but possible. Due to hormonal changes, sleep disturbances occur from the very beginning of pregnancy. Alcohol and nicotine constrict blood vessels, reduce the flow of oxygen into the bloodstream and act as a stimulant, which is not at all conducive to healthy sleep.

CAUSES OF INSOMNIA DURING PREGNANCY

In the third trimester of pregnancy, physical discomfort from a growing belly increases.

in women, due to a large belly, which puts pressure on the internal organs, heartburn develops, which only gets worse when lying down;
the urge to urinate becomes very frequent. The growing uterus puts pressure not only on the lungs, but also on the bladder, and the pregnant woman is forced to get up to go to the toilet again and again;
lower back pain appears;
shortness of breath appears, due to which the pregnant woman sleeps worse;
skin itching in the abdominal area due to stretching;
leg cramps during pregnancy;
stress and overexertion;
chronic fatigue;
an enlarged belly makes it difficult to take a comfortable position and roll over from side to side in your sleep, which also provokes insomnia during pregnancy.

Insomnia at 35, 37, 38 weeks of pregnancy can be triggered by another hormonal surge: a few weeks before giving birth, progesterone levels drop.

The pregnant woman also develops anxiety about the upcoming birth of the baby. The expectant mother listens more attentively to changes in the body and to the movements of the fetus, which also does not predispose to proper sleep.

If breathing stops during sleep for more than 10 seconds, the pregnant woman must immediately consult a somnologist.

How to fight?

The problem is that insomnia during pregnancy cannot be treated with most traditional methods. Moreover, you should not use sleeping pills or sedatives. All that remains is to use proven “grandmother’s” remedies, which, when used regularly, give very good results:

Fresh air. A pregnant woman feels the lack of oxygen in the room much more acutely. Therefore, airing the room before going to bed is of paramount importance. It’s better to do this several times a day to constantly enrich the air with oxygen.
Breathing exercises. Correctly selected breathing exercises make breathing deeper, which means they help get rid of shortness of breath, which interferes with quality sleep. You can combine breathing exercises with light stretching, but this should be a special complex for pregnant women.
Water procedures. It is better to avoid a warm bath in the third trimester. A warm shower with natural soap or gel enriched with essential oils of lavender, cypress, and chamomile will have a relaxing effect and help you fall asleep faster.
A light massage of the lower back, cervical spine and soft circular stroking of the abdomen will soothe discomfort, relieve tension and have a calming effect, especially if done by a loved one.
Prevention of stretch marks. It should be started as early as 2-3 months of pregnancy, since with good skin elasticity, the number of stretch marks is minimal. It is also necessary to strictly control the weight so that the skin on the abdomen does not stretch too quickly.
Proper nutrition. It is especially important for pregnant women not to overeat before bed. But you won’t be able to fall asleep on an empty stomach, since the daily calorie intake in the later stages increases significantly, and they are consumed faster even at rest. Therefore, a light protein dinner a couple of hours before bedtime is an excellent prevention of insomnia.
A glass of milk. You can drink directly in bed. This is an old, proven method that speeds up falling asleep due to the content of a special substance in milk - tryptophan, which has a calming effect. If you are not allergic, it is useful to add a teaspoon of honey and/or a little cinnamon to warm milk.
Fluid restriction. This is necessary due to the increasing load on the kidneys and the decreasing capacity of the bladder. Make sure you drink a maximum of 2 liters during the day. And an hour and a half before bedtime it is better not to drink at all.
Avoidance of stimulants: all drinks and foods containing caffeine, tannin and other stimulants. Especially in the afternoon. Some pregnant women cannot do without a cup of coffee or a piece of chocolate. If you really want to, you can, but only in the morning.

But if you still have difficulty falling asleep, and during the day you feel exhausted, go to the doctor. He will select individual remedies for you to combat insomnia and help maintain the health and nerves of yourself and those around you.

Author: Anna Alexandrova

Source: sladson.ru

TREATMENT AND PREVENTION OF INSOMNIA DURING PREGNANCY

Insomnia in the last stages of pregnancy leads to chronic fatigue, which is harmful not only to the health of the mother, but also the baby.

However, if a pregnant woman’s life is marred by sleep disturbances, doctors advise not to panic or get upset, and under no circumstances to treat it yourself, and it is better to completely abandon drug intervention, and especially sleeping pills.

The only thing a pregnant woman can afford is a decoction of herbs that have a sedative effect.

For prevention purposes, the expectant mother should protect herself from negative information and worries. A couple of hours before bedtime, a pregnant woman should thoroughly prepare for bed.

It will be useful to take a walk in the fresh air, listen to calm music, or take a warm bath. To eliminate itching on the abdomen, the skin should be lubricated in advance with a special lotion to soften it. Ask your spouse to give you a foot massage to relieve swelling. Read your favorite book, this activity often relaxes and helps get rid of negative emotions.

Also, you should not eat a lot before going to bed, this will also cause sleep disturbances.

Aromatherapy is another way to improve your night's sleep. For example, lavender oil can be useful not only in the bath in the form of foam or shower gel, but also in bed. You can put a bag of dried flowers under your pillow.

What to do if you suffer from insomnia

General recommendations can help cope with insomnia during pregnancy:

go to bed and get up at the same time, regardless of the day of the week;
do not eat two to three hours before bedtime, but also do not go to bed hungry;
Avoid drinking tea and coffee, especially 5-6 hours before bedtime;
try not to sleep during the day;
follow a bedtime ritual;
in case of heartburn, create an elevated position for your head by making a stand 10-15 cm high under the legs of the bed, located under the headboard;
Take a walk in the fresh air every day, do exercises for pregnant women at least three times a week. The best time for classes is no earlier than 5 pm and no later than 8 pm.

Source: www.sleepnet.ru

FOLK REMEDIES FOR INSOMNIA FOR PREGNANT WOMEN

Remember that using these methods without consulting a leading doctor is strictly prohibited!

mix 1 tbsp. a spoonful of honey in a glass of warm water and take half before going to bed;
if you mix honey with cranberries 1:1 and drink the mixture 1 tbsp. spoon half an hour before meals, you can calm down and fall asleep faster;
a mixture of herbs: oregano and valerian in a 2:1 ratio, pour 1/3 cup of boiling water and cook over low heat, then leave for 1 hour and drink before bed;
Another glass of warm milk with honey can to some extent put you into sleep.

Insomnia is undesirable for a pregnant woman because it interferes with the ability to restore strength after a busy day. During the entire period of bearing a child, a woman can also take rosehip tea. mint, lemon balm, chamomile and hawthorn.

What is insomnia

Let's start with the fact that insomnia can only be called constant sleep disturbances that are present for 7 or more days. That is, if for some reason you periodically fail to get a good night’s sleep, but this happens infrequently, then it is too early to talk about pathology. It is also necessary to take into account that we are talking specifically about night rest. In some cases, during pregnancy, the “biological clock” seems to shift. A woman has difficulty falling asleep at night, and then she compensates by sleeping during the day.

Night and day rest are not equivalent. It is at night that active cleansing and restoration work takes place in the body, which is especially important for a pregnant woman. They are regulated by certain hormones, in particular melatonin, the concentration of which increases at 23-24 hours, and begins to decrease in the morning.

Daytime sleep is more sensitive, the phases of deep sleep are short, so a state of long-term deep relaxation does not occur.

How can pregnant women overcome insomnia?

To prevent insomnia from causing serious consequences, expectant mothers must first understand why it appears. Then you should eliminate the causes of the problem. A few tips will help with this:

optimally comfortable conditions for relaxation should be created (correct temperature conditions and sufficient air humidity);
ensure a good psycho-emotional environment in the home;
You shouldn’t overexert yourself during the day, because... accumulated fatigue will interfere with sound sleep;
it is advisable to give up your usual daytime sleep, if this is difficult to do, then at least reduce it to 1 hour;
taboos on reading, watching TV and Internet pages in a supine position;
Don’t sit back and lie on the couch all day;
self-restraint in eating before bedtime;
selection of the correct body position for comfortable sleep (more details in the article: recommended positions for sleeping during pregnancy);
light physical exercise;
long walks in the fresh air;
relaxation procedures.

Ensuring a comfortable sleep

In order for sleep to be long and bring benefit and pleasure, you should:

create an ideal temperature and humidity in the room where the woman sleeps (hot air causes a constant desire to drink and causes rhinitis; the ideal temperature is from 18 to 22 degrees);
make every pregnant woman’s dream of a comfortable and spacious sleeping place come true (it would be ideal if the spouses slept separately during this period of time so as not to disturb each other);
choose a body position in which it would be comfortable for both the child and the mother to rest;
protect yourself from stressful situations;
Before going to bed, give preference only to light food.

Medications

Insomnia during pregnancy causes severe discomfort; therefore, expectant mothers ask doctors to prescribe some medicine that would help get rid of this scourge. However, prescribing drugs to pregnant women requires special caution.

Sleeping pills cross the placenta and can cause serious problems in fetal development. For this reason, pregnant women are strictly prohibited from taking them. However, you can use an alternative option and use drugs with a calming effect as a “soporific”. These include:

Valerian tincture;
peppermint;
Magnicum;
motherwort (more details in the article: use of motherwort during pregnancy);
Sedasen;
Glycine;
Nervoheel;
Persen.

Do not forget that a pregnant woman’s body is unique and can react to different drugs in its own way. Expectant mothers should take medications only after they have discussed everything in detail with their doctor. When solving the problem of insomnia during pregnancy, it is better to look for safe ways.

READ ALSO: Can pregnant women take glycine?

Warm bath, aromatherapy and other relaxation methods

One common way to relax is to take a hot bath. However, pregnant women are not among those for whom this method can be recommended. Taking a hot bath during pregnancy can lead to overheating of the fetus and cause abnormalities in its development. This relaxation method can provoke spontaneous abortion or lead to premature birth.

What to do?

To improve your sleep, you need to remove the causes that cause sleep disturbances and listen to the following tips:

To reduce the number of trips to the toilet at night, it is better to drink less before bed. You should also avoid evening gatherings over a cup of tea or coffee.
You should not load your stomach at night. Nutritionists advise pregnant women to eat protein foods for dinner, because... it contains substances that help you fall asleep quickly. In their opinion, carbohydrates are also useful in the evening menu. They are easily and quickly absorbed, without causing increased turbulence in the stomach or stimulation of the nervous system.
You need to go to bed at the same time, and take a walk before that. And during the day it is useful to do gymnastics for pregnant women, which has a beneficial effect on blood circulation, heart and lung function.
Before going to bed, it is good to take a warm bath with aromatic oil or shower. The smell of lavender, hops, thyme, thyme, geranium, and pine helps to fall asleep. You can drip aromatic oil onto your pillow or place an aroma pad near you.
A light massage of the feet, lower back and back is also relaxing. Pulling yourself up and massaging your big toes helps relieve cramps. To prevent this complication, you should take calcium and magnesium supplements.
Special lotions help relieve itching that appears when the skin of the abdomen stretches.
The bedroom should have a comfortable environment. This is, first of all, coolness, fresh air. To avoid catching a cold, you need to insulate your feet. Pajamas should not restrict movement, and the bed should be comfortable.
Special pillows for pregnant women will help ensure comfortable sleep, reducing the load on the spine. One of them is placed to raise the head, the second - under the lower back, and the third - between the knees.
Sex is often a good sleeping pill for pregnant women, if it is not prohibited by a doctor.

To sleep better at night, you should avoid napping during the day. You should go to bed only before going to bed, and not to watch TV shows or talk on the phone.

The question of the causes and treatment of insomnia worries not only pregnant girls, but also all other people in general, since this is a worldwide problem. Scientists around the world have been studying this disease for decades. Read about insomnia in older people here.

How will he cope?

When insomnia occurs, many pregnant women have a natural question: “What should I do?” It is important to remember that pregnant women should not use sleeping pills.

You can try to overcome sleep disorders using the following methods:

Shower. Before going to bed, it is recommended to take a warm, relaxing shower (it is better not to use aroma oils and shower products with a perfume scent);
Comfortable clothes. A pregnant woman should sleep in underwear that does not contain synthetics and is made from natural cotton fabrics;
Before going to bed, it is not recommended to watch TV shows or sit for long periods in front of the computer;
Walks. 2 hours before bedtime, walks in the fresh air are recommended;
Special diet. In order to avoid heartburn, the expectant mother needs to exclude fried, spicy and salty foods, chocolate, and carbonated drinks from food. Don't overeat before bed;
Communication with loved ones. If a woman is bothered by scary dreams, she needs to share her experiences with loved ones;
Serious approach. It is difficult for a late pregnant woman to find a comfortable sleeping position; you can use several pillows, blankets (put a small pillow under your back or between your legs), you can buy a special pillow for pregnant women;
Psychological help. If an expectant mother is tormented by fear of the upcoming birth, she needs to discuss this issue with a psychologist. Every antenatal clinic conducts courses on psychological preparation for childbirth, where every pregnant woman can share her worries and experiences. At these courses, a woman can meet other pregnant women and share her emotional experiences with new friends;
Daily regime. The expectant mother needs to adjust her daily routine, reduce the time she sleeps during the day, spend less time in bed reading a book or near the TV;
Drinking regime. The expectant mother needs to reduce fluid intake in the afternoon and especially before bed. Before going to bed, it is recommended to drink a cup of warm milk, chamomile decoction (soothing herbs and infusions can only be taken after a doctor’s prescription!);
To prevent leg cramps, you need to take vitamins and minerals;
Medicines. The expectant mother should not take any pharmacological medications without a doctor’s prescription, even if her best friend took these pills;
Ventilation. Before going to bed, it is advisable to ventilate the bedroom; bed linen should be made of natural fabrics;
Saving energy. A pregnant woman should do her housework to the best of her ability; in the later stages of pregnancy, her husband, older children and close relatives can help with this;
Physical exercise. Expectant mothers are recommended to exercise moderately, which will help normalize night sleep (fitness for pregnant women, swimming in the pool).

Features of sleep disturbances in pregnant women

Sleep disorders are divided into three types:

with initial insomnia, a person cannot fall asleep in the evening, he has to toss and turn for a long time, going through the events that happened during the day in his head;
the inability to maintain night sleep when a person wakes up several times in the middle of the night;
insomnia in the final phase of sleep, when they wake up in the morning and then cannot fall asleep.

Most often, during pregnancy, women suffer from insomnia, when they cannot fall asleep in the evening. At different stages of pregnancy this happens for different reasons.

First trimester

At this stage, more psychological reasons arise. When the girl finds out about her new position, she begins to get nervous. Worries may be due to financial problems, lack of employment, lack of experience, fear of childbirth or worry about the health of the fetus.

Depression usually develops at this time if the child is unplanned. Then a sleep disorder necessarily appears.

The appearance of insomnia in a completely healthy woman is often the first sign of pregnancy.

For physiological reasons, the same progesterone may be to blame for sleep disturbance. Its increase causes drowsiness. A woman gets enough sleep during the day, but at night she cannot sleep, simply because she has already slept during the day.

In the first weeks of pregnancy, the frequent urge to urinate is very annoying. The uterus begins to grow, but it is still low and puts pressure on the bladder. By the second trimester it rises, and this reason for insomnia disappears for some time.

Second trimester

The calmest time for a pregnant woman. The body has already become accustomed to its new state. The pregnant woman’s consciousness has become accustomed to her new status and imminent changes in life.

At this time, healthy sleep most often returns. Insomnia can only be caused by some unforeseen reasons related to the health of the expectant mother or fetus.

Third trimester

The first reason for the return of insomnia is the inability to sleep on your stomach. For most, this is their favorite position. A huge belly does not provide such an opportunity. Even if, having fallen asleep, the woman turns over on her stomach, the child begins to push, showing dissatisfaction with the blocked oxygen or constriction.

Usually by this time excess weight appears, and with it swelling. In the evening, my legs begin to twist from fatigue, cramps and burning of the soles appear.

After 26 weeks, the uterus descends and begins to put pressure on the bladder again. Frequent urge to go to the toilet reappears. Also at this time, problems with stool appear and hemorrhoids develop.

The enlarged uterus begins to put pressure on all organs, causing discomfort when breathing and digesting food. In the later stages, toxicosis may occur in the morning; the pregnant woman cannot eat anything, and at night she cannot sleep from hunger.

Fatigue takes a toll on deadlines. A woman begins to get tired very quickly, even if she manages to rest during the day.

Psychological reasons also worsen, fear of childbirth, which sometimes turns into panic in first-time mothers. Prenatal fussiness begins, preparation for the arrival of the baby.

At this time, many people worry about the birth of a healthy child; at night it develops into nightmares.