Why pregnant women do not sleep at night. What poses is best to sleep in? Creating an enabling atmosphere

Pregnancy is accompanied by many difficulties - difficulties in digestion, irregular blood pressure and frequent insomnia. But such manifestations can and should be fought so as not to overshadow the joys of pregnancy and facilitate the course of childbirth.

There are several reasons for poor sleep during pregnancy, and they depend on the period for which the woman is. A normal dream is the absence of wakefulness from 23 hours to 7 in the morning. If there are problems with falling asleep at this time, the woman sleeps shallow and constantly wakes up, she has insomnia

• First trimester

As a rule, the first three months of pregnancy development usually overcomes drowsiness - the body is rebuilt. But if it’s hard to fall asleep, emotions are most likely “to blame”. We can be too happy or worried about the baby.

• Second trimester

And again, in a bad dream it is worth blaming emotional saturation, increased anxiety. Many pregnant women have a very superficial sleep due to hormonal changes and somewhat intense expectation of events. A woman may worry before the next ultrasound or hear about complex painful childbirth. As a rule, the stomach is not yet so large as to interfere with sleep. In this case, we recommend reading the article: maybe you will find some useful tips for yourself.

• Third trimester

At the border between the 6th and 7th months, physiological causes already lead to sleep disturbances. The uterus is growing, the stomach is getting bigger - you can’t just sleep on your back. The fetus presses both the bladder and the lungs, because the pregnant woman constantly wants to use the toilet, and it can be difficult to breathe. Many women also complain of excessive sweating, and sleep in a sensation of heat is difficult. Another reason can be that the unborn baby often does not sleep at night and pushes.

How can a future mother cope with a bad dream?

There are several ways to conquer a bad dream and to “learn” to sleep again at night. It will be better to combine them.

1. Try to go to bed no later than 23 hours, and it is better if it is about 22 hours. Remember that the recommended period of sleep is no more than 9 hours, otherwise drowsiness will haunt you all day.

2. You need to sleep a little during the day, you can just lie down for half an hour. But it is undesirable to sleep for too long during the day, otherwise at night the rested body will simply refuse to fall asleep.

3. Do not drink a lot at night, otherwise the urge to urinate will "exhaust" all night.

4. Clothing should be made of natural materials, light and seasonally. It is better to be lightly dressed, but covered with a warm blanket.

5. Do not overeat before bedtime, otherwise everything eaten along with an already grown baby will put pressure on the stomach. Because of this, difficulty breathing is likely.

6. Be sure to give yourself physical activity - yoga, Pilates, in special groups. This, firstly, helps to get tired for a good sleep, and secondly, it normalizes blood pressure and strengthens muscles. But do it in the morning.

7. Pay attention to auto-training and aromatherapy, especially since it is becoming increasingly popular. They will help relieve stress and cope with bad thoughts, and at the same time help get rid of bad sleep. Tell yourself that you and your baby are healthy, talk with him, assure both of you that the birth will be favorable. And volatile essential oils will help normalize blood pressure, thermoregulation, cardiac activity, and relieve pain.

8. Make your place for sleeping as comfortable as possible: a comfortable pillow, a supporting mattress and, of course, the baby’s beloved future dad is nearby. Sleep on your side, but not on the side of your heart.

9. Before going to bed, take a warm shower, it will relax the muscles.

Have a good pregnancy!

Sleep disorders are quite common companions of pregnancy. Sleep problems can occur at different times and have a variety of manifestations: from a state of constant drowsiness to difficulties with falling asleep.

First trimester sleep

The main causes of sleep disturbance in the first 12 weeks of pregnancy:

1. A change in the hormonal background (in particular, an increase in progesterone levels), which leads to a state of increased fatigue, constant drowsiness;
2. General decrease in immunity;
3. Psychological discomfort (observed more often during the first pregnancy);
4. Breast enlargement and tenderness. Pain in the mammary glands prevents the choice of a comfortable posture for sleeping, especially in women who are accustomed to sleeping on their stomach;
5. Frequent urination. Despite the apparent absence of the abdomen, the uterus is already starting to grow and squeeze the bladder, which leads to a significant increase in urination, especially at night.

Second trimester sleep

The second trimester is quite favorable and easy for a woman in many ways, including in terms of sleep. However, some features may be present and somewhat disturbn:

1. Difficulty choosing a comfortable pose. In the second trimester, the woman begins, an increase in the abdomen becomes noticeable, from this time sleep on the stomach is strictly prohibited;
2. Nasal congestion and swelling of the nasopharynx, leading to difficulty breathing and severe snoring (associated with a change in hormonal levels);
3. Cramps in the calf muscles (after 20 weeks, the body's need for calcium and magnesium increases significantly). The lack of these trace elements leads to severe convulsions.

Sleep in the third trimester

InformationIn the third trimester, almost every woman has sleep problems, and above all, they show difficulty in falling asleep, early awakening, and a superficial, sensitive sleep.

The main causes of sleep disturbance after 30 weeks:

1. Large sizes of the abdomen, making it difficult to take a comfortable posture for sleep. A woman in a long term is recommended to sleep on her left side with;
2.   due to the pressure of the child on the bladder;
3. Increased activity of the child at night;
4. Digestive system disorders (constipation, bloating);
5. Shortness of breath caused by pressure of the growing uterus on the diaphragm;
6. Active work of the cardiovascular system, causing a rapid heartbeat;
7.   , muscles caused by the production of the hormone relaxin.

Insomnia during pregnancy

Insomnia is a common problem during pregnancy and occurs mainly in the first and third trimesters of pregnancy.

Important   A pregnant woman needs a full daily night's rest (at least 10 hours), the lack of which can lead to a significant deterioration in overall health.

1. Choosing the right posture for sleeping. With the growth of the abdomen and the onset of fetal movement, a woman is forbidden to sleep on her stomach. Sleep on the back is also not recommended from the end of the second trimester, as can lead to poor health of the woman and causes discomfort to the child. Optimal is the position on the left side with. It is also possible to improve the quality of sleep when using a special pillow for pregnant women;
2. Limiting fluid intake at bedtime (at least 2 hours before bedtime), which will help reduce the frequency of nighttime urination;
3. Restriction of food at bedtime (especially fatty, spicy, smoked) to prevent digestive disorders;
4. Refusal of drinks containing caffeine (cola) in the afternoon and immediately before bedtime;
5. Reception immediately before bedtime of warm milk with honey or decoctions of medicinal herbs with a mild soothing effect (mint, thyme, lemon balm, linden, etc.);
6. Long walks in the fresh air before going to bed;
7. Thoroughly airing the room before going to bed;
8. Refusal of daytime sleep or its restriction to 1-1.5 hours;
9. Avoid emotional stress, especially in the evening;
10. Reception of a warm shower 15-20 minutes before bedtime;
11. Relaxing back massage for severe pain;
12. Taking calcium and magnesium preparations for the prevention and treatment of seizures;
13. Aromatherapy (lavender, rose, geranium, noble laurel, lemon balm). Aromatic oils can be rubbed into whiskey or applied to a napkin and put next to the pillow before bedtime.

In the first trimester of pregnancy, expectant mothers usually do not have problems with sleep, even, on the contrary. And in the second trimester, insomnia is rare. Women are full of energy and joy, peace and harmony. The child moves sensitively, but not painfully. The new sensations of motherhood give a full realization of happiness.

But in the third trimester there comes a real sleep disturbance - this scourge of expectant mothers, depriving them of all strength. The spine hurts, a huge stomach interferes with breathing and changing postures in a dream, in addition, frequent urges to urinate and painful cramps of the leg muscles are tormenting.

The fourth hour of the morning. You got up to pee and for half an hour already you can’t fall asleep - gloomy and disturbing thoughts excite. You go around the house, everywhere your home sweetly sleep, and you do not know what to do now. You stand at the window and think that the whole world is sleeping, and you are left alone with your anxiety. But you are not alone. Such problems plague 70 to 90% of expectant mothers. This is a sad paradox: right now, when rest is so necessary for you with the unborn child, it is impossible to fall asleep. But terrible dreams during pregnancy are a frequent occurrence.

Insomnia has not only physical, but also psychological reasons. The reason is alarming. The closer the birth, the greater the fear - whether everything goes as it should, how to deal with it. These thoughts are understandable, but they are enemies. The second reason is the physiological changes associated with pregnancy. However, these problems can be dealt with.

In the last 2-3 months, the uterus has been enlarged so much that it is simply impossible for you to find a comfortable position in bed. Any change in posture requires a real balancing act from the pregnant woman. The strong movements of the baby are prevented from falling asleep - their amplitude increases when a woman goes to bed, and weakens in the phase of activity of the pregnant woman, as the movements of the mother lull the baby. If the baby’s movements interfere with sleep, gently stroke him or expose his stomach to open light. And bad dreams will bother you less often.

A large tummy makes the spine drag more and more heaviness and the body begins to protest - back pain intensifies. In addition, an enlarged uterus presses on the bladder and makes it more likely to get up in the toilet. In addition, painful leg cramps are common in the third semester. Scientists have not yet determined their cause. Perhaps this is due to a deficiency of calcium or magnesium in the body, due to the pressure of the uterus on certain nerve endings or due to a weakening of the circulatory system. If we add to this other weaknesses (headaches, pulling pains in the groin), then it may turn out that sleeping through the night is an inaccessible miracle.

To sleep well, you need to ... plan to fall asleep

You need to think about this long before nightfall. So, so that there are fewer complaints of insomnia, try this:

Diet for insomnia during pregnancy

The last meal is 2-3 hours before bedtime. It should be very easily digestible food - as much protein and carbon as possible, as little fat as possible. Protein-rich foods (milk, fish, cheese, poultry) will add a little tryptophan to your body - this is an amino acid that raises the level of serotonin, and serotonin, in turn, allows you to sleep peacefully. Carbons in baking, rice, corn, pasta, and oatmeal work in the same way. Do not drink tea or Coca-Cola in the evening - there is a lot of caffeine. But the herbal infusion of relaxing action will go well - chamomile, lemon balm, lavender. The traditional homemade remedy - warm milk - acts almost like a sleepy powder, since heating milk releases tryptophan in it.

Remember about magnesium - it is necessary for a good sleep, and even reduces cramps in the muscles of the legs. Magnesium is enough in nuts, soy, buckwheat, bananas.

Also remember that herbs are unsafe. Whatever herbs you are going to drink, ask your doctor. Valerian root, wormwood, or passionflower should especially be avoided.

How much to sleep during pregnancy

It is individual. One is enough for six hours of sleep, the other is broken and after eight to nine. Listen to your body and if you want to sleep, lie down. Sleep problems become a source of chronic stress. This can spoil the hormonal background and overall health. Therefore, if problems increase, go to the gynecologist. Sometimes insomnia can hide cardiac problems or depression. And sleep disturbances during your pregnancy is an important signal!

Do not worry too much about the baby. You don’t get enough sleep, and he can sleep almost any time. Your stress hormones will hurt him more than your lack of sleep. And do not be afraid of terrible dreams - they are with almost all expectant mothers. You are just on the verge of a new life. Once again: don't be afraid.

Pregnancy is one of the happiest periods in the life of any woman. But often it is accompanied by the appearance of many new problems that a woman has not encountered before. One of such unpleasant phenomena can be sleep disturbance. But it is precisely from a full sleep that the emotional mood, physical and mental activity, as well as the general health of the body depend.

Why is sleep disturbed during this period and how to deal with insomnia? Let's try to figure it out.

Causes

Many women experience sleep disturbances in the first months of bearing a child. The main reason for insomnia at this time is the changes occurring in the body of the expectant mother - hormonal restructuring, and more. With the onset of the second trimester, sleep returns to normal, for a couple of months before birth, insomnia can occur again.

Sleep disturbance during pregnancy is not at all as harmless a problem as it might seem. Bad, restless sleep or its absence at night leads to nervous exhaustion, and this is extremely dangerous in the last months of bearing a child. Being a powerful stress, insomnia can cause various complications of pregnancy, and sometimes even cause premature delivery.

Sleep disturbance is always a symptom, a manifestation of some other problem. Therefore, before fighting night hardships, you should understand the reason that caused them. The main causes of sleep disturbance include:

The causes of sleep disturbance can be psychological. A pregnant woman is constantly in a state of stress, worrying about the outcome of the upcoming birth and the health of her baby. Often in the last months of pregnancy, a woman suffers from nightmares.

Insomnia can also cause constant unrest in the family and at work, worries about weight gain, loss of attractiveness and much more.

How to deal with insomnia

In order to overcome insomnia, it is necessary to work out not only a certain regime of the day, but also the correct psychological attitude. The following methods are recommended for pregnant women to combat sleep disorders:

To resort to various sedatives and, especially, to sleeping pills during pregnancy is highly not recommended. Many of these products contain substances that may be harmful to the baby. If insomnia continues to torment even after changing the daily regimen and diet, you should definitely visit a doctor and ask him for advice.

It is perhaps unnecessary to speak about the most important value of a healthy, full sleep in the life of any person. And of course, during pregnancy, sleep is doubly necessary: \u200b\u200bnot having slept and not having rested during the night, the woman feels tired, exhausted and irritable during the day, and this is harmful, even in the usual state. In addition to the fact that with insomnia, the mother’s body runs to wear and tear, the fetus inside it experiences the same emotions and experiences the same sensations. Insomnia during pregnancy is dangerous for both, and at any time, and it is necessary to fight it.

•   Why can't pregnant women sleep?

According to statistics, 78% of pregnant women have difficulty sleeping and 97% of women, at least, suffer from insomnia during pregnancy in the 3rd trimester. The causes of sleep disturbance can be many: both psychological and physiological.

Many have insomnia during early pregnancy. Some experts believe that insomnia in the early stages of pregnancy is one of the earliest signs of pregnancy. Its appearance is explained by hormonal changes in the body, which is more than logical. As a rule, insomnia in the early stages of pregnancy is the result of your experiences - you always think about the future, weigh your capabilities, evaluate the strengths and desires of your loved ones ...

Nevertheless, insomnia in the early stages of pregnancy is a rare phenomenon, in most cases its appearance is associated with the final, third stage, and insomnia during pregnancy in the later stages is a completely natural occurrence. It’s becoming more and more difficult for a woman to comfortably put herself in a bed, someone starts to suffer from heartburn, and someone who has shortness of breath suffers from pain in her side or lower back, cramps in her legs, terribly itchy skin due to stretching, the baby is excessively active or prefers to have fun at night, and besides, I constantly want to use the toilet.

The situation is aggravated by chronic fatigue, fear of the upcoming birth, excessive sensitivity and emotionality of this period. Insomnia during pregnancy of the 3rd trimester can be caused by dreams about the maternity hospital, midwife, and the birth process. Often in the last stages, there are waves, a whirlpool, a raging ocean, symbolizing pregnancy, childbirth, etc. Many women wake up from the horror they saw in a dream that they had lost their baby. However, experts persuade them not to attach special importance to such nightmares, because their appearance is quite justified - the psychological state in the third trimester of pregnancy is very difficult, because not only the body, but also the consciousness is changing, preparing for childbirth and parental responsibility. Remember: you should not worry, especially over trifles! If the dream still does not go away from your head, discuss it, what torments you with a loved one, and you will understand that nothing terrible happened.

•   What is insomnia during pregnancy?

Insomnia during pregnancy, and in principle, is of three types. When in the evening you cannot fall asleep for a long time, tossing and turning for hours from side to side, this is the so-called starting insomnia. A person at this time, as a rule, analyzes the events experienced during the day, and reflects on the things to come. The second type of insomnia is the inability to maintain a state of sleep during the night. You fall asleep, but constantly wake up, interrupting sleep, and in the morning you absolutely do not feel rested. The third type is the insomnia of the final phase - waking up in the morning, falling asleep again, doesn’t come out well.

Insomnia during pregnancy in the 3rd trimester is most often just the starting one - it is becoming increasingly difficult to fall asleep, having a large, heavy belly, in which life tirelessly "rages". All kinds of “side effects” of pregnancy colorfully complement the picture. But regardless of when the pregnant woman does not sleep, one must learn to cope with these problems and provide the body with a good rest. After all, during sleep he replenishes the energy reserves spent during the day, normalizes the psyche, and ensures the normal development of the fetus. Experts say that the need of a pregnant woman in a dream is 10 hours a day, and in order to avoid any problems it is necessary to compensate for regular sleep deprivation. This, of course, is the average norm, and each person has his own individual needs, acquired by inheritance and developed during life.

•   What is a dream and how does it happen?

To learn to control your own sleep, you need to understand its nature. Sleep contains a cyclical nature, with repeating phases of sleep with a frequency of about 90-120 minutes. During the night, slow and fast sleep 4-6 times succeed each other. The REM sleep phase lasts 10-20 minutes (the closer to morning, the longer it is, and the slow phase is shorter). It is in these 10 minutes that the most important and surprising thing happens - the body is completely immobilized, and the brain becomes active, as if in a state of wakefulness, it is then that we see dreams. If you wake a person in the phase of REM sleep, then he will all day feel sleepy and tired. And if you do this all the time, you can get mental illness.

What is especially interesting: the phases of sleep alternate every night at the same intervals, even if you are not sleeping at that moment. The strongest desire to sleep overcomes just in the period of the REM sleep phase. Hence, a hint for those suffering from the second and third types of insomnia: if in the middle of the night or in the morning you wake up and cannot fall asleep, know that after about 120 minutes the maximum sleep will return to you. Therefore, you can not torture yourself, but, for example, read some kind of "sleeping pill" book, tie booties or listen to soothing music. One hundred percent way to wake up completely - try to force yourself to fall asleep at all costs, warming up with thoughts that you need to get up early in the morning, and you need to sleep. Therefore, we recommend that you respond calmly to insomnia during pregnancy and learn how to deal with it.

• Insomnia during pregnancy: how to fight, remedies for insomnia

Medicines for insomnia during pregnancy.The most important thing that you must learn is that you cannot treat insomnia during pregnancy, especially on your own! Do not take any sleeping pills without a doctor's prescription. And the doctor will prescribe you a medicine only in case of urgent need, if sleep problems are so great that they threaten life and health. But if insomnia really torments what to do? After consulting with a doctor (required!), You can try to calm the nervous system with herbal remedies: chamomile, motherwort, valerian. But these natural remedies for insomnia also have side effects and limitations in the timing of admission and quantities.

Insomnia, what can be done.Pay attention to the time and diet of your diet. You should not overload the stomach at night, especially during pregnancy, dinner should always be light and, of course, not very late. Otherwise, the body will be busy with work, and you certainly can’t fall asleep. Some nutritionists claim that in the evening, protein foods help to establish sleep due to the content of L-tryptophan in it, which reduces the time to fall asleep. According to others, carbohydrates contribute better to falling asleep due to fast digestion, and minimal intestinal motility, as well as excitation of the nervous system. Opinions are different, and both have a right to exist - everyone must find out for themselves individually. Definitely reduce nervous excitability and improve sleep asparagus, garden salad, melon for dinner. A feeling of sleepiness, weakness, and a rapid heartbeat at bedtime may indicate a lack of blood sugar. You should definitely inform your doctor about this, but for now you can treat yourself to sweet tea.

• Folk remedies for insomnia:

• 1. Well before bedtime, drink a glass of slightly warmed milk with honey.
• 2. Herbal tea made from orange, lemon balm, lavender, chamomile, licorice or savory, mint and thyme is also suitable. Hops in decoctions during pregnancy are undesirable.
• 3. From insomnia, it is recommended to take the juice of beets, radishes or turnips with honey: make a deepening in the root crop and put 1 teaspoon of honey in it, after a couple of hours, drink the juice formed.
• 4. Infusion of celery herb is also effective for normalizing sleep: pour 20 g. chopped herbs 1 cup boiling water. Let it brew for 30 minutes. Then strain and take the infusion three times a day for 1/3 cup.
• 5. The fruits of black currant in folk medicine are used as a sedative either in the form of natural or in the form of a decoction of dried berries (2 teaspoons in a glass of water).

Do not drink tonic drinks, regular tea or coffee at night. You should not drink a lot of liquid at night and in the evening, otherwise due to frequent urination, which do not give you rest, you will turn the night into endless trips to the toilet.

• Insomnia during pregnancy: how to fight without drugs?

The most important thing is to try to get rid of overstrain, stress, quarrels, any emotional stress, especially in the evening. Daily physical education, which improves blood circulation, is important for the nervous system, which is important. If you are used to daytime sleep, give it up until the night's sleep normalizes, or simply shorten its duration. Try to go to bed only for sleeping, and not to chat on the phone or watch TV.

To ensure a sound and calm sleep, create favorable conditions for it. In the room where you sleep, keep a little cool. Ventilate the room before going to bed. Avoid overcooling and overheating. Pajamas should be comfortable for you, not constrain, not crush, be made of natural fabric. Pillow over your pillows to make a comfortable posture easier: put one extra between the knees, one under your back to remove stress from the spine.

It is not recommended to sleep on the back during pregnancy in the late stages - the uterus squeezes the inferior vena cava, reducing the flow of blood to the brain and heart, because of this, the mother may experience dizziness and fainting, and the fetus may experience hypoxia. If the baby suddenly shows increased activity or begins to beat violently, change the position of your body, maybe you blocked the child’s access to oxygen. Sleeping experts recommend on the left side. Well, if the baby just decided to play, then mom will have to be patient and wait, it usually does not take a lot of time.

Evening walks in the fresh air have a beneficial effect on falling asleep. A relaxing light massage of the back, lower back and legs helps a lot. If there is a cramp in the calf muscle, pull the big toe up and do a foot massage. And remember: the prevention of seizures is the sufficient intake of vitamins and minerals, in particular magnesium and calcium.

It will help relieve fatigue and relax in a warm bath or just a shower. If you have insomnia, aromatherapy knows what to do - incense and herbs will put your nerves in order. You can simply put a pillow at the head of the bed, stuffed with relaxing herbs: thyme or buckwheat husk, immortelle flowers, hazel leaves (hazel) or noble laurel, hop cones, pine needles, rose petals, geranium grass.

Sex helps a lot to speed up the arrival of Morpheus - a great “sleeping pill”, unless, of course, you have contraindications for this.