You again, again with me, insomnia! I recognize your motionless face. What, beautiful, what, lawless, Is it bad for me to sing to you? Anna Akhmatova
You are exhausted, exhausted, but still can not sleep. The onset of the night becomes torture. A cozy bed, a soft pillow … Previously, all you had to do was get to the bedroom, put your head on the pillow – and … it seemed that in a second an impudent alarm clock snatched you from the embrace of Morpheus, heralding a new day. And now the bedroom has turned into a torture chamber, and the perfidious god of sleep has forgotten about you completely – it flew away, probably, to beautiful women who were not burdened by a grown belly. But a normal dream is now doubly necessary for you: you are responsible for that tiny person, whose existence so far depends entirely on you – on how you feel that you eat and, of course, how you sleep; your insomnia probably will not do him good … The growing anxiety, fear of insomnia increases nervous tension, and it becomes even harder to fall asleep – you get a vicious circle, and you are in despair: what to do to break it?
Loneliness (those who are near, now with their dreams, not with you) and the fear of an endless sleepless night – do you know this situation? Let’s talk about how to overcome it. First of all, about loneliness: I must say that in fact you ended up in a rather populous company – millions of women are with you: according to statistics, 78% of pregnant women have trouble sleeping. How to get rid of fear? Do not worry, calm down – all these standard recommendations of doctors is not so easy to implement. It seems to me that first of all, knowledge of the causes of insomnia and an understanding of the processes that are happening in your body will help you. And from considering the causes of insomnia, our conversation will naturally move on to the most diverse ways to overcome it – there are a lot of them in the arsenal of humanity, there can be nothing to suit you.
For many women, insomnia begins already in the first trimester of pregnancy, some doctors even tend to consider sleep disorders to be one of the signs of pregnancy. In the second trimester, sleep is usually normalized, but in the last three months before childbirth, insomnia is one of the most frequent and serious complications of pregnancy. Doctors, arguing about the nature of sleep, usually say that insomnia is not a disease, but a symptom, an external manifestation of some processes occurring in our body. To conquer insomnia, you need to try to figure out what these processes are and how you can neutralize their inevitable side effects.
Hormonal changes in a woman’s body can lead to insomnia in the very early stages: for example, the level of progesterone and a number of other hormones increases during pregnancy. Mobilizing the forces to bear pregnancy, they, at the same time, bring the body to a state of “alertness” and sometimes simply do not allow it to relax.
With increasing gestational age, there are more and more reasons for insomnia. The causes of sleep disorders in pregnant women can be physiological:
difficulties in finding a comfortable posture (increased weight and an enlarged belly make this process very difficult);
back and lower back pain;
movement of the fetus;
frequent urination to urinate (the enlarged uterus puts pressure on the bladder, now it is required to empty it more often);
heartburn (disorders of the gastrointestinal tract are generally characteristic of pregnancy);
convulsions (especially often pregnant women complain of leg cramps);
itching in the abdomen due to stretching of the skin;
shortness of breath (increased body weight makes it difficult to breathe, in addition, the uterus puts pressure on the lungs);
nervous tension, stress (fear of forthcoming changes, anxiety for a child, fear of childbirth);
Any of these reasons would be enough to deprive a woman of sleep, and more often they are combined! Highlight in this list what is important for you, and proceed to the next section of the article – tips on how to deal with insomnia. I want to warn you right away: you shouldn’t even try to follow the entire fairly large list of tips that are given in it! Try to choose only what suits your occasion, what you personally like. If any recommendation does not help, try another. Each situation is individual, each woman needs to choose her own method, her own combination of techniques. Think of these recommendations not as medical guidelines (“Doing this way and no other way!”), But as friendly advice (“Why don’t you try this again? If it doesn’t help, think of something else!”) .
How to deal with insomnia during pregnancy
You need to start fighting for a good night’s sleep … in the morning! After all, the duration and quality of our sleep is largely determined by the correct mode and our behavior during the day. Try to follow the following guidelines: