Insomnia during pregnancy, what to do?- Causes, Remedies

Insomnia during pregnancy, what to do?

Insomnia during pregnancy

Insomnia during pregnancy: If you have trouble getting sleep since you became pregnant, remember that you are not alone in this situation. In fact, 4% of pregnant women in the third trimester of pregnancy suffer from insomnia. Many pregnant mothers have to deal with insomnia during pregnancy.

Pregnant women know this well, nine months of pregnancy is probably the most tiring month of their life. During the nine months of pregnancy, they accumulate stress, anxiety and fatigue. With bags under the eyes, purple dark circles, endless rush, lack of energy, pregnant women often feel more tired as the months go by.

Various factors clearly explain this prolonged fatigue in pregnant women. Some highlight stress and anxiety about the idea of ​​being a mother, others point to baby weight and pain. However, outside of stress and pain, pregnant women often forget to mention sleep disorders.

In fact, according to a recent, it would seem that most pregnant women (64 %) in the last trimester of pregnancy suffer from insomnia and restless nights.

To remedy this, we must begin by identifying the source of insomnia during pregnancy and more clearly understanding its causes. It will then be possible to find solutions to stop this sleep disorder.

Until the onset of insomnia during pregnancy, the expected mother's sleep is not uniform. Insomnia is mainly manifested by nocturnal awakening which will be more or less interrupted. There are many causes that can lead to sleep problems.

Also, these may vary depending on the period and quarter. For example, in the early stages of pregnancy and especially in the first three months, insomnia may be due to nausea or the need to urinate.

Insomnia during pregnancy:

Insomnia during pregnancy

In general, sleep disorders like insomnia and sleep apnea become more pronounced during pregnancy.

insomnia during pregnancy first trimester:

At the beginning of pregnancy, the body adapts to its new state and requires a lot of energy, so that the pregnant mother usually falls asleep in the evening.

Especially since the first few weeks a lot of hidden progesterone works like a real sleeping pill. The duration of nocturnal sleep during this first trimester is thus estimated as 9 hours.

Sometimes, however, the discovery of pregnancy gives rise to worries and anxieties that can prevent the mother-to-be from falling asleep easily once later on the pillow.

insomnia during pregnancy second trimester:

Just as the second trimester is often experienced as the most enjoyable of pregnancies, sleep is of better quality at this stage of pregnancy.

If the baby is not, very active and who still has enough space for great movement, he is prevented from sleeping by the mother, especially since he usually takes the opportunity to point to her in his resting moments. Pregnancy disorders can also occur during sleep and interfere with: acid reflux, back pain, etc.

At the end of pregnancy, sleep disorders/Insomnia are pronounced. Near term they affected 82% of women.

A very large abdomen prevents you from finding a comfortable position and exerts pressure on all parts of the abdomen and upsets the balance of the body, widening the various ailments of pregnancy: frequent urination, Acid reflex, Shortness of breath, Back pain, Obstruction, Restless legs syndrome, etc.

Add that anxiety increases with nightmares as Day approaches: Late nights in pregnancy are clearly not easy. We also noticed a change in the combination of sleep, with a gradual decrease in the number of deep sleep stages, including a larger proportion of light slow sleep and waking steps.

Read also:15 Best tips for better sleep for insomnia before periods

Why is insomnia during pregnancy?

Insomnia during pregnancy: Difficulty falling asleep, frequent nocturnal waking, waking up very early in the morning with inability to return to sleep:

Nausea, Hair loss, dry skin ... We easily tend to blame hormones for all the small pregnancy pains. However, in the case of insomnia during pregnancy, the condition of pregnant mothers is somewhat complicated.

In fact, it is often so far-fetched that we must look for the causes and symptoms of this sleep disorder.

1. An increase in uterine volume which makes it harder to find a comfortable sleeping position;

2. Hormonal climate: Strong secretion of estrogen and progesterone increases insomnia and also affects the cortisol / melatonin ratio, two hormones that directly participate in the waking / sleeping rhythm. As part of the secretion of prolactin (which prepares the mother for breastfeeding and therefore for nocturnal awakening to feed the baby), sleep deprivation occurs at the end of pregnancy;

3. Acid reflux or gastroesophageal reflux, which affects 22% of pregnant mothers in the first trimester, 39% in the second, and 72% in the last trimester;

4. Frequent urination due to increased pressure on the uterine bladder; Night barrier; Back pain, which usually predominates at night between the 5th and 7th months of pregnancy, Baby movements;

5. Unstable leg syndrome, which affects 23% of pregnant women in the third trimester. It manifests itself by cramps, impatience, possibly combined with the periodic motion of the foot which breaks sleep;

6. Feeling of suffocation due to contraction of the diaphragm by the uterus;

7. Concerns and anxieties that can give rise to the possibility of motherhood and childbirth. A manifestation of the deeper emotional reconstruction of a pregnant woman during her pregnancy, nightmares also often occur;

Carpal tunnel syndrome, pathology that affects 20% of pregnant women and whose manifestations (tingling, feeling of paralysis, even pain) are often felt at night.

How do you explain the annoying nights of expectant mothers?

Until the end of the ninth month of pregnancy, the pregnant mother's sleep is far from equal. Insomnia during pregnancy, formed by nocturnal awakening, is more or less obstructive. Their causes vary depending on the progress of the pregnancy.

Rather, during the first trimester, these awakenings are compounded by the urge to urinate more frequently, which makes it more difficult to return to sleep.

Result: The day is sometimes characterized by fatigue and even comfort. The second cause of insomnia during pregnancy until the third month: nausea. Normal in the morning, nausea in the evening contributes to the gradual wave of sleep disturbances (deeper and more resting). The last factor and not the least, anxiety and fear of the unknown, is very marked in the first trimester, especially in first-time mothers.

So is being a first-time mother more likely to cause insomnia?

It all depends on the psychological environment of the mother-to-be: What did this child want or not? Is the couple doing well? Does the mother feel the pregnancy as a physiological phenomenon in others or is she naturally terrified? Every mother has her characteristics and her experience. We can’t generalize, but know that relaxation can be really effective in people suffering from insomnia.

How to improve the sleep of pregnant women during pregnancy?

The first reflection after you have difficulty sleeping is to see a doctor to get the prescribed medication. Sleeping pills, sedatives, there are different types of pills to help you fall asleep again.

Pills unfortunately, these miracle drugs are not necessarily good for your health, especially in the case of pregnant women. In fact, in its most recent issue, Prescreen Journal tells future mothers to avoid eating as much as possible:

These drugs, which are thought to help you sleep better, are often bad for the health of pregnant mothers. Therefore, it is advisable to go back to more natural and non-drug solutions to improve your sleep within nine months of pregnancy.

First, it is essential to change your habits and lifestyle. For example, you can start with:

•          Reduce your consumption of coffee, tea and energy drinks;
•          Choose healthy and balanced foods for very rich foods;
•          Disconnect the screens at least 1.5 hours before going to sleep;
•          Go to bed and get up at the appointed time;

·     Get regular physical activity to stay in shape, For example, pregnant women are advised to choose a gentle and calm activity like yoga.

On the other hand, pregnant women can also turn to alternative medicine as a form of hypnosis to manage stress and learn how to get restful sleep.

HYPNOS, the first combined hypnosis mask made in France, can perfectly serve the purposes of a mother who wants to fall asleep faster, get a restful sleep or limit nocturnal wakefulness. Easy to use HYPNOS supports people who want to get back to comfort and sleep. Through hypnotic descriptions and guided breathing exercises, Hypoes help:

•          Reduces sleep time;
•          Educate sleep anew;
•          Improve sleep quality;
•          Set up a resting rhythm;
•          Enjoy the pleasant awakening.

As a connected object, HYPNOS can also be used in "disconnected" mode to take a nap or fall asleep.

Read also:15 Best tips for better sleep for insomnia before periods

Which position to sleep better?

Very quickly, it becomes difficult to sleep on your stomach. The side position is the most comfortable position to sleep batter for insomnia during pregnancy.

A breast-feeding pillow slips under one foot and the abdomen may be the solution to relieve tension in different areas of the body. We recommend a breastfeeding pillow of at least 1.70m.

However, one more parameter is added to comfort: the risk of vena cava syndrome, also called the posterior effect. From the 24th WA, in the supine position, the inferior vena cava contraction vein through the uterus can return and so the amount of stroke can lower maternal blood pressure, lowering blood pressure.

To prevent this from happening, pregnant women are advised to sleep on their left side from the 6th month of pregnancy.

Physical activity and antenatal yoga: solutions for better sleep?

If you are suffer from Insomnia during pregnancy; there are several benefits to sleeping with a pregnant mother if she practices regular physical activity to adapt to pregnancy, such as walking, prenatal yoga, or swimming. Calling on the body induces “good fatigue” and thus encourages sleep.

As with natural anti-stress, physical activity also has a relaxing effect. It helps prevent various pregnancy ailments that can affect sleep quality to avoid insomnia during pregnancy and also back pain, excessive weight gain, nighttime sleep deprivation, etc.

Relaxation techniques such as relaxation, self-hypnosis, meditation, and breathing are also interesting resources for combating sleep disorders during pregnancy.

Remedies for insomnia during pregnancy:

Remedies for insomnia

Remedies for insomnia during pregnancy:

First of all, it is advisable to follow some hygiene rules for good sleep, which are valid for all people:

1. Give yourself time to wake up and sleep regularly;

2. Go to bed as soon as you feel the sleep signal;

3. Take a short shake early in the afternoon (less than 20 minutes), but avoid long and / or late nappies that can spread during nighttime sleep (or in the event of a very important sleep debt);

4. Get a regular and reasonable weight gain, because a strong weight gain seems to promote sleep disorders during pregnancy;

5. Establish a comfortable sleeping environment in the bedroom: have good bedding, do not overheat the room (18-19 degrees Celsius), and limit noise and light;

6. Avoid using screens (smartphones, tablets, and computers) in the evening. They emit a blue light that delays the secretion of the sleep hormone melatonin. In general, avoid all stimulant activities in the evening and go for those who feel as comfortable as they do;

7. Avoid interesting drinks in the afternoon (caffeine soda, tea, coffee);

8. Eating light in the evening, especially in case of acid reflux;

How do these sleep disorders develop later?

The most common sign of the second trimester is a snoring although it is from the 4th month of pregnancy that some mothers begin to "suffer" from snoring.

It is usually in the third trimester of pregnancy that sleep is usually poor again, especially under the influence of fetal movements ... but not only! Abdominal weight can cause gastroesophageal reflux that causes acid reflux, mothers may experience breathing problems, have back pain or sore legs (restless leg syndrome), feel pain in the joints or joints - all of these factors are associated with carpal tunnel syndrome.

Does a pregnant woman's "insomnia" persist after delivery?

In general, insomnia - which is often associated with other pregnancy disorders - tends to decrease on its own after childbirth. On the other hand, when we ask women why they are at risk of insomnia when their sleep disorder really comes back they are attached to their baby (baby crying, anxious, feeling overwhelmed). The environment is therefore more conducive to actual insomnia than the baby during pregnancy.

Risk of insomnia during pregnancy:

If researchers at the University of Granada decide to run the study, it is imperative to warn the public health system that women do not take the presence of sleep disorders seriously.

 It is also important to warn pregnant mothers who think it is normal to suffer from insomnia during pregnancy.

Although it is known that pre-existing sleep problems get worse and new health concerns often arise insomnia during pregnancy, there is a tendency to assume that difficulties in maintaining sleep and restful sleep are a feature of pregnancy and there must be carried.

This analysis of the current health system is most worrying when we know that sleep disorders strongly support the onset of high blood pressure, depression, gestational diabetes and premature birth in pregnant women.

The purpose of this study is therefore to raise public awareness and health care so that we can finally take care of women who are suffering from insomnia during pregnancy. In fact, it is often forgotten but sleep disorders should not be taken lightly, especially when you are pregnant.

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