One of the problems that many experienced by pregnant women is sleeplessness. The effect, even the rest is less and Mother’s body is easy to limp.
Though the rest is quite one of the important things for mother. Besides helping to make the body relax, rest also supports the growth of the fetus.
Pregnancy Can t Sleep Causes
Insomnia is a condition when a person has poor sleep quality caused by things like difficulty to start sleeping, waking up more often at night, it is difficult to go back to sleep after waking up, and sleep is not so much.
Here are triggered of Pregnancy Can t Sleep:
Nausea and vomiting
In the early periods of pregnancy, nausea and want to vomit constantly comes often to make Mother so hard to fall asleep.
While sitting in bed, nausea seems to come more often. Did Mother experience it too?
Basically, nausea when pregnant can come annoying at any time, it can be early in the morning or late afternoon or at midnight. To prevent it, position the upper body of the Mother higher when lying down.
This position helps to improve Mother’s blood circulation, thereby reducing the risk of nausea.
According to Harvard University’s neurologist Sandra Horowitz, MD, Mother could also use extra pillows on the head to ensure the upper body position is higher.
Do not forget also to avoid large meals in quantities just before bed.
Stomach feels heartburn
Sometimes pregnant women suffer from digestive disorders due to hormonal changes during pregnancy, causing heartburn and making their sleep difficulties.
To avoid it, try not to eat in two hours before bedtime and especially avoid consumption of spicy foods. Usually antacids such as Tums, Rolaids, or Zantac is safe during pregnancy, but you should first ask your obstetrician.
Another way is that you can use a higher pillow and sleep in a sloping position to the left to prevent gastric acid from rising into the esophagus and preventing the pain in the chest.
9 Other Causes
- Want to pee constantly
- Fetal movement
- Restless leg syndrome.
- Excessive anxiety.
- Leg cramps.
- Back pain.
- Sweating a lot. (Learn about Sweating While Sleeping: 5 Reasons, and How To Stop It)
- Uncomfortable because the stomach continues to grow.
- Difficulty finding a comfortable position in bed.
What must be done to overcome Pregnancy Can t Sleep?
There are many tips that you can try to restore the quality of sleep, such as:
Set your sleep schedule
Try to sleep and wake up at the same time every day. Waking and sleeping routines of the same hour stimulate the body to create its own alarm. For the body to relax and sleep, drink a glass of milk or warm herbal tea before bedtime. Make sure the portion of the drink is not too big to avoid the desire to urinate at night so that the sleep schedule is not messy anymore.
Read more about 5 Best Tea For Sleep
Sleep with the right position
You should change your sleep position to get a quality sleep. Knowing the right sleeping position when pregnant is very important, so that the mother can sleep comfortably without disturbing the fetal condition. In the American Pregnancy Association, the best sleeping position for pregnant women is the SOS position or sleep tilts.
It is recommended to sleep face to the left to increase the amount of blood and nutrients to the placenta optimally. Bend both knees and don’t forget to place a pillow or bolster between the two knees. SOS position can help mothers reduce perceived back pain.
Prepare additional pillows
Extra pillows are very useful to help mothers get sleeping comfort while pregnant. Mothers can use it to squeeze the body when they want to lean, to hold the abdomen or to tuck it between the legs when the mother sleeps. Mothers can use regular pillows or special pillows of pregnant women who can now be found in the market.
In the American Pregnancy Association, there are many forms of pregnant pillow that you can use to get a good quality of sleep. An obviously pregnant pillow can help the mother reduce her discomfort when sleeping during pregnancy.
- Pay attention to food and beverage intake.
- Condition the bedroom.
- Schedule Naps.
- Light exercise.
- Drink a glass of warm milk.
Thank you very much for reading Pregnancy Can t Sleep: The Causes and How To Overcome It, hopefully useful.
American Pregnancy Association. Accessed 2019. Pregnancy Pillow Options For Maternity
American Pregnancy Association. Accessed 2019. Sleeping Positions During Pregnancy
American Pregnancy Association. Accessed in 2019. Insomnia During Pregnancy: Snooze or Lose!
Medical News Today. Accessed 2019. What Helps With Insomnia During Early Pregnancy?
MD Web. Accessed 2019. Sleep Problems In Pregnancy
American Pregnancy Association. Accessed in 2019. Exercise During Pregnancy