How to treat late pregnancy insomnia

2024 Author: James Gerald | [email protected]. Last modified: 2024-01-12 17:37

Insomnia during late pregnancy can pretty much spoil the nerves of the expectant mother and worsen her well-being. Shortly before childbirth, a woman's body especially needs proper rest, and bad sleep does not contribute to this in any way. Let's figure out what to do in such a situation.

Why can't you sleep?

According to statistics, about 80% of women during pregnancy had difficulty falling asleep at least several times or could not sleep at all. Most have experienced insomnia already in the first trimester, which is associated with hormonal changes in the body in the early stages of pregnancy.

In the third trimester, sleep disturbance is caused by a variety of physiological causes:

• a large belly, excess weight, because of which it is impossible to find a comfortable position for rest, and pregnant women cannot sleep on their backs at a later date;
• intolerable itching of the skin, which appears due to excessive tension on the skin of the abdomen;
• persistent heartburn, which occurs due to the fact that the uterus, as it grows, squeezes the internal organs more and more. For the same reason, constipation and frequent urination occur, especially at night, which also causes discomfort;
• aching pain in the lower back and back, shortness of breath due to compression of the uterus of the lungs;
• leg cramps, arm aches due to calcium and magnesium deficiency.

If a woman, in addition to all the above problems, is still in constant stress, worries about the upcoming birth, every day she has to solve a bunch of daily chores, deal with older children, cleaning and cooking - this will also not contribute to relaxation in any way. Bad sleep is a consequence of a restless mind, this must be taken into account.

It may seem that insomnia during late pregnancy is inevitable, because a reason such as, for example, a large belly, which does not allow you to turn in bed and take a comfortable position, cannot be eliminated for sure. However, please note that not all women suffer from sleep disorders. It is quite possible to sleep peacefully, being "deeply pregnant". You will find out how to do this later.

Useful Tips

Insomnia during late pregnancy, ways to get rid of it, are often discussed on forums and in social networks by expectant mothers. Someone is helped by calm classical music, listened to at night, someone sings laudatory odes to ergonomic pillows for pregnant women, someone shares a recipe for herbal collection for sound sleep.

Millions of pregnant women were able to find their surest remedy that helped them overcome insomnia, which means that something will definitely help you.

Take note of the following tips:

1. Consider buying a special pillow that takes into account all the physiological and anatomical features of a pregnant woman. Many admit that in the last stages it was this pillow that became a real salvation and helped to get a good night's sleep. Study the reviews on the Internet, weigh the pros and cons. Please note that the pillow will also come in handy after giving birth when you feed your baby.
2. Observe a sleep and rest routine. Skip daytime sleep, always go to bed at the same time. It is advisable to go for a walk in the evenings. Fresh air is very beneficial for mom and baby. It will be much easier to fall asleep after the walk.
3. Sleeplessness during late pregnancy may be associated with overeating. The volume of fluid drunk before bedtime should also be monitored. A light toast with cheese, a glass of warm milk with honey or herbal tea is the most you can afford to get ready for bed.
4. Apply a few drops of valerian to a cotton pad and place it next to your bed. Valerian will evaporate, and you will calm down and fall asleep.
5. Look for your own ways to relax. It can be an evening shower, a light back massage from your spouse, and maybe even sex (if there are no contraindications), pleasant relaxing music. Do everything that will help you to get away from restless thoughts, unpleasant sensations in the body every day.

Interesting! 10 foods to normalize sleep

Insomnia and psychosomatics

Did you know that psychosomatics, a direction in psychology that studies the influence of our emotional state on health, was recognized by official medicine in the West? That is, all our thoughts and fears can really become an impetus for the development of diseases and pathologies.

Insomnia in psychosomatics is considered as anxiety of this or that person, his distrust of life. This also applies to a pregnant woman: she is worried about the upcoming birth, worries about how the baby is feeling, whether he will be born healthy. Insomnia develops due to disturbing thoughts.

Psychosomatologists advise a woman to tune in to the positive and trust herself, to inspire herself that everything will be fine, that the birth will go well. Each of us comes to this world to give a new life, this is a natural process that can happen very easily, if you do not wind yourself up too much. It is useful to read aloud affirmations, communicate with experienced mothers, whose childbirth went well.

You can do the following practice: every night, lubricate your stomach with a special oil for stretch marks, this will help to cope with itchy skin. At this time, you can affectionately communicate with the baby in the womb. Scientific studies have proven that communication with him helps to improve the course of pregnancy, and for the mother herself, to calm down.

If you can't fall asleep, don't beat yourself up, you can get up and do something monotonous. Just don't sit on the phone, this will further overexcite the nervous system. Knitting, coloring special psychological coloring, reading will do just fine. After a while, you will definitely feel that you are sleepy.

However, if insomnia bothers you for a long time, you are constantly in a depressed mood, you feel tired, no means help, a doctor's consultation is required!