Today I will tell you about insomnia during pregnancy and what you can do about it. It's really bad not being able to sleep when you need it most. After a while, when your baby is born, you will not be able to sleep for long periods of time, even if you want to.
Insomnia or inability to fall asleep is common in 75% of pregnant women, especially in the last 3 months.
Insomnia can also be seen throughout pregnancy. However, the most common period is the period after the first three months. Other pregnancy symptoms may also occur during this period. As the baby grows and the belly protrudes, it will become difficult to move in bed at night.
Insomnia will not harm you or your baby. Do not worry. The more you worry, the more you cannot sleep.
The main causes of insomnia are;
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Hormonal changes
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Often. Need to go to the toilet
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Heartburn
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Foot cramps
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Fever Your baby's kicks
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Your baby's kicks
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There may be prenatal concerns.
Your anxieties about birth may cause your sleep to be interrupted, causing you to constantly toss and turn in bed before falling asleep, and feeling like you haven't slept at all when you wake up in the morning. If it takes more than 20-30 minutes to fall asleep at night, find light activities that will distract you for 15 minutes, then try to sleep again. If you can't fall asleep, do this until you get tired.
Do not count the hours while sleeping. While 8 hours of sleep is sufficient for some, it may be less or more for others. Therefore, find the time that will make you feel best without counting the time. If you do not feel chronically tired, it means your sleep is sufficient.
To eliminate your insomnia;
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Eliminate your worries. You can do this by talking to those around you.
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Avoid caffeine and chocolate, especially at night.
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Eat dinner early.
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Choose light and small portion meals in the evening.
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Before going to sleep, have a glass of warm milk or cheese that will keep you full at night and will not lower your blood sugar. or you can consume a protein-rich snack such as a few dried apricots.
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Fluids you need to consume Spread the water throughout the day and do not consume too much liquid before sleeping at night so that you do not have to go to the toilet too often. Do a few exercises that pregnant women can do for the day. It will help you sleep easily at night. But don't do it late at night so that you don't lose your sleep.
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Try to sleep at the same time every night and wake up at the same time in the morning. Do the things you do before you sleep routinely every night. Reading a book can be listening to light music.
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Do not look at screens such as phones, tablets or computers for a long time before going to sleep. Don't disturb your sleep. Screen light can disturb your sleep and prevent you from secreting the melatonin hormone that helps you sleep.
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The room you sleep in should be neither too hot nor too cold. Adjust your mattress and pillow to the ideal firmness. Also make sure your room is airy.
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Support the places you need with a few pillows while sleeping. If you have left the first three months behind and have difficulty sleeping on your side, try sleeping on your back with your head higher.
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Leave everything behind when you lie down in bed. Let sleep be all you have left. Do not take any daily activities into your bed. Just think about sleep.
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Putting a lavender sachet on your pillow may relax you.
Do not take any medication for insomnia during pregnancy without your doctor's approval. . For night cramps and constipation, your doctor may prescribe magnesium. If so, take magnesium before going to sleep. So you can sleep comfortably at night. I wish you a good night and sleep soundly.
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