Approximately three out of four women claim that their sleep worsens more or less intensely during pregnancy. This leads us to the conclusion that pregnant women sleep poorly, due to various causes and especially at the end of pregnancy. But there are no illusions: insomnia can come in any trimester of pregnancy.
What time are you? Do you have trouble sleeping at night? It's not always easy to find a solution, especially when you can't take anything, there are a thousand issues that concern you, nature knock on the bathroom door every two hours or the baby does not stop moving ... But if you suffer from insomnia during pregnancy, these will be good for you tips to fall asleep for quarters.
And it is that a good rest is essential for the mother and the baby. It is common for pregnant women to feel exhausted during the day, especially at the end of pregnancy and that risk should be minimized as much as possible. How? Trying to sleep better.
In Babies and more Insomnia in pregnancy: why can't I sleep?Insomnia at the beginning of pregnancy
One of the first symptoms of pregnancy that women usually notice is the increase in fatigue, which usually leads to an increase in drowsiness. Come on, you can fall asleep in the corners and do not reach even half of your favorite show or movie on television. For some women, this tiredness and drowsiness may be as effective in predicting pregnancy as a test.
AdvertisingIt happens that the woman's body is prepared to house a new life, which translates into a sensitive increase in the blood volume that circulates through her veins and an increase in the pulse, so it will also be necessary to rest more recover energy
Thus, it is very difficult for insomnia to exist at the beginning of pregnancy, at least related to the pregnancy itself. Another thing is that the woman is usually insomniac and then this does not have to change at the beginning of pregnancy, when the news is not even known that a baby is waiting.
Insomnia in pregnancy: first trimester
If we thought that this drowsiness of the first weeks was going to last the entire pregnancy, we were wrong. Many times when the news is confirmed that the woman is pregnant, immersed in the first trimester, worries and insomnia begin. In addition, the hormones are already beginning to make their own with more evidence and everything can lead to that discomfort and sleep difficulties.
One of the main causes that cause women to not sleep is psychological: it is the new worries and fears about pregnancy, the health of the fetus, that everything goes well ... For example, it is at this stage when the majority of spontaneous abortions occur and if the pregnancy is at risk nervousness and bad sleep increase . Talk about it with your partner, family or friends, consult your doctor about your doubts ... they will make you worry better.
It has also been shown that the duration of the REM or deep sleep phase in pregnancy is getting shorter, which makes the rest less and less effective and, therefore, the woman is more nervous and stressed, establishing a Vicious circle to sleep worse.
On the other hand, the increase in progesterone can cause drowsiness during the day, but it also helps increase the woman's body temperature, which would make sleeping more difficult. You must try not to sleep excessively during the day (in any case, a short nap) so that it does not interfere with nighttime sleep.
In addition, the above is added the problem of nausea, much more frequent in the first trimester than in other stages of pregnancy and that affect some women even at night. The cause of dizziness and vomiting in pregnancy is not known exactly, it is thought that they are hormones.
But what matters most is what to do to avoid them and allow us to sleep better. Among the tricks to control nausea and when it comes to non-morning (in the morning they are much more frequent), are not lying down just after meals, having a small amount of dinner and low-fat foods, take gingerbread cookies ... You can also have on the nightstand those cookies or foods that help you control nausea in case they give you during the night hours.
Insomnia in pregnancy: second trimester
The months go by, the pregnancy progresses properly, the risk of abortion decreases and you don't have so many worries. It is said that this is the best trimester for it, because your mind has become accustomed to pregnancy and your body is not yet too bulky. Therefore, you are likely to sleep better at this stage. However, also you may have insomnia in the second trimester of pregnancy.
For example, it is likely that the nausea will continue to affect you in this trimester and it is that only "the lucky ones" suffer dizziness exclusively at the beginning of pregnancy. We have already seen that there are many natural tricks to mitigate dizziness, but if these do not work and the nausea seriously affects your quality of sleep (and life) consult the gynecologist. It is possible that accumulating weeks of nausea makes you sleep worse each time. However, remember that you can't self-medicate.
At the end of the quarter, it is likely that some discomforts are already announced with which you will live until delivery and that will prevent you from a restful sleep. We are talking about the weight of the belly, which, when growing, compresses organs such as the stomach and the bladder, causing a greater frequency of awakenings. A feeling of heaviness, gastroesophageal reflux and the frequent need to urinate at night begins.
Also, if you were used to sleeping on your stomach, this posture is over from now on and it will cost you to be comfortable to sleep. Remember that cushions or pillows for "docking" can help you be more comfortable in bed.
In Babies and more Insomnia in pregnancy: what can I take to sleep better?Insomnia in pregnancy: third trimester
It is in the third trimester when more than 80% of pregnant women report sleep problems. It is as if the body is preparing for what is coming: as when the baby arrives you will have to wake up many times, now too. To the usual discomforts of the beginning of pregnancy (the nausea, in fact, can last until the end, until the same delivery) are added new ones derived from the increase in weight and the proximity of the birth.
In fact, most of the causes of insomnia in pregnancy are typical of this stage or are going to intensify now: gastroesophageal reflux, burning or acidity. To mitigate this frequent digestive discomfort of pregnancy (more than half of women will suffer from it) avoid abundant, spicy, greasy or acidic foods; not eat right before bedtime; wear baggy clothes; sleep with the trunk elevated slightly ...
You will also have to get up to urinate more frequently at night (70% of pregnant women point to insomnia). Try not to drink a lot at night before bed (yes throughout the day to be well hydrated) and go to the bathroom just when you sleep.
Backaches and other muscle discomfort related to the increase in the size of the fetus will also cause difficulty sleeping in the third trimester of pregnancy. To prevent these pains, perform daily physical activity (provided there is no contraindication, walking, yoga or swimming are the best exercises), do stretching, take care of the posture throughout the day ...
The cramps in feet and legs and even in English will also wake you up in this quarter. These areas of the body resent the pressure exerted by the uterus on the blood vessels that carry blood back from the legs to the heart, and on the nerves that connect the trunk with the legs. These spasms occur when a muscle is overloaded or injured or when the body has low levels of minerals such as potassium or calcium.
Prevent cramps by eating a balanced diet, taking your prenatal vitamins and exercising regularly, especially stretching and rotations. Avoid excessive tiredness when it comes to physical activity and stay well hydrated.Snoring can make your sleep difficult (apart from your companion) and are normal in the third quarter. Hypertension or excessive weight may increase this discomfort. Try to lie with your nose clear and you can use adhesive strips that open the nostrils to breathe better. The gynecologist should be informed if snoring occurs frequently to rule out that they are related to any complications such as hypertension, preeclampsia or gestational diabetes.
Restless legs syndrome can also prevent you from resting well at the end of pregnancy (it is much more frequent at this stage). To prevent this discomfort it is necessary to take a diet with adequate levels of iron, take all the recommended nutritional supplements and perform enough physical activity during the day, so that a better rest is favored. Some people are relieved of massage or apply cold or heat.
About fetal movements, which make sleep difficult in 41% of cases, nothing can be done about it, except to think that they are proof that the baby is in perfect condition. Maybe that reassures you and you find the relaxation so necessary to sleep, tranquility that will also reach the baby.
Also, at the end of pregnancy, Braxton Hicks contractions or "false contractions" that prepare the uterus for childbirth may start to bother you, although they usually feel like mild pains or cramps in the abdomen, an often painless strain. They are necessary and very healthy, nothing can be done to avoid them.
The progressive increase of the oxytocin hormone typical of this final stage of pregnancy will provide the woman with strength and energy, but also cause agitation, insomnia and susceptibility.
But maybe the thing that takes you the most sleep at this stage is nerves due to the proximity of childbirth. We return a little at the beginning of pregnancy, when the first fears arose. Now, when the baby is almost here, new fears arise at birth. Will I have a long delivery? Will the baby be good? Will it hurt a lot? Often these fears translate into dreams and nightmares that will also make you wake up more than you would like.
These are natural fears, especially in first-time mothers, and the best thing you can do is share them with your partner or friends and inform yourself as much as possible about the birth process, the hospital where you will give birth ... to reduce anxiety about the proximity of becoming in mother
Relaxation exercises, massages, reading and ultimately all those activities that relax you will compensate for this stress during the night hours. In addition, try not to develop negative thoughts about sleep, anticipatory anxiety when going to bed or attitudes and behaviors that increase or lengthen the problem of sleep. In this sense, we recommend you, at any stage of pregnancy, follow some general measures of sleep hygiene.
In Babies and more During pregnancy, sleep more: lack of rest may increase the risk of gestational diabetesPsychological and behavioral therapies to treat insomnia
There are some therapies that have been linked to an improvement in sleep quality. According to the "Guidelines for Action and Monitoring (PAS) of insomnia", these are, in order of scientific evidence, the following:
- Stimulus control. Behavioral technique based on strengthening the bed / bedroom relationship with relaxation and sleep.
- Sleep restriction Technique in which the time that the patient with insomnia can spend in bed every night is restricted.
- Relaxation exercises Aimed at reducing the physiological hyperarousal that patients with insomnia have.
- Cognitive Therapy Psychotherapeutic technique based on the cognitive restructuring of wrong thoughts and beliefs about sleep that insomniacs have and that increase anxiety and worry.
- Sleep hygiene education, which we will discuss in the next section.
General sleep hygiene measures
Finally, and since, as we saw earlier, insomnia medications are not recommended at any stage of pregnancy and there are no harmless natural remedies (apart from some infusions or milk, which can help you fall asleep), we remind you Some sleep hygiene tips that will help you sleep better in any trimester.
Try to maintain a constant sleep pattern every night and get the necessary 7-8 hours of sleep. Avoid caffeine or other stimulant drinks and go to bed too late or sleep too much during the day. It is also important to maintain a healthy diet (avoid spicy, acidic or fried foods), eat small amounts more often and do routine exercise.
When you are pregnant, it may be better to sleep on the left side to improve the blood flow and nutrients of the uterus and the fetus, and also avoid lying on your back for a long period of time.
For body aches and pains, it may help to place pillows between the knees, under the abdomen and behind the back, while lying on the left side, which removes pressure from the lower back.
Do not work before bedtime, or use the computer, or be attached to the screen of the mobile or television or with games, activities that are stimulating, or do physical exercise in those previous hours. Do relaxation and breathing exercises that help you avoid anxiety.
Don't worry too much about not being able to sleep, try not to look at the clock. If you can not relax, it is better to get up and do something little stimulating, such as reading, and not return to bed until you are sleepy.
Many of the symptoms of lack of sleep are common among pregnant women, but it is important to know when to call the doctor. Since insomnia has been linked to hypertension, preeclampsia and premature delivery, it is necessary to know what symptoms to watch for. If you notice a severe headache, changes in vision (blurred vision ...), less frequent urination, difficulty breathing and abdominal pain, go to the hospital as soon as possible.
Photos | iStock
More information | SES (pdf.)
In Babies and more | If you are pregnant, changing the time is just one more reason why you sleep poorly, not finding the position to sleep during pregnancy (and despair about it), Sleep during pregnancy, trimester to trimester
