Pregnancy affects sleep in different ways. Some women fall asleep quickly and firmly, while others are preventing the growing tummy from falling asleep. But still insomnia during pregnancy is a more common phenomenon than a strong dream.
The content of the article
After all, many future mothers turn turn on during rest in search of a convenient position, they cannot fall asleep for a long time due to experiences associated with pregnancy and childbirth, which now and then pursue women in a position. Therefore, the issue of insomnia for pregnant women is an relevant topic. Let's figure it out in more detail.
Insomnia during pregnancy
Types of sleep disorders
Each future mommy suffers from its temporary sleep disorders:
- some cannot fall asleep - starting insomnia;
- others, quickly falling asleep, suddenly wake up at night. Sometimes in such cases it is very problematic to fall asleep again for a woman, and sometimes it’s impossible at all;
- still others suffer from morning insomnia, which is also common and not very pleasant: a pregnant woman can wake up at 4-5 in the morning;
- the fourth suffers from a restless, intermittent, shallow sleep.
All these disorders, of course, negatively affect the physical, psychological and emotional state of a woman. But the cause of insomnia during pregnancy often cannot be understood.
How to avoid sleep disturbance during pregnancy?
How to help yourself with insomnia?
If the doctor does not help to cope with insomnia, because he will not find any health problems or other deviations, then try to cope with the insurance yourself. For this you need:
- eat right, walk in the fresh air before going to bed;
- regularly ventilate the room where you sleep (especially before bedtime);
- provide an optimum temperature and humidity in the room (18-20C);
- buy a convenient pillow for pregnant women (by the way, it can be used when feeding the baby).
If these techniques do not help, you may have a problem of emotional nature. Pregnant women have experiences, thoughts, irritability. You need to learn how to cope with these problems or just ignore them. Follow our advice and they will help you learn to control yourself.
- Guilt. If you offended someone the day before (husband, mother or father, girlfriend, brother or sister), then guilt can cause insomnia. Let go of the situation. Make yourself a promise that in the morning be sure to talk to this person and ask him for forgiveness.
- Excitements associated with pregnancy and childbirth. Try to set yourself up to positive. After all, millions of women around the world give birth to healthy babies. You will succeed too. In addition, you regularly undergo an examination from a gynecologist, take tests, follow all the instructions of the doctors. Therefore, there should be no problems. And the horror stories with which pregnant women are scared, better ignore.
- Problems related to everyday life and other situations. If insomnia does not want to retreat for some reason, arrange a mental battle for her. Stand out of bed, and write in the diary everything that bothers you. Describe your actions that will help to solve these problems. Then close the notebook, and “release” all your thoughts, experiences. Tune in to the fact that you must fulfill an important mission - to give birth and raise a healthy child, and therefore they cannot interfere with any problems. After that, with pure thoughts and soul, try to fall asleep. Understand fate on your side.
How to help yourself with insomnia?
Meditation
Remember: no drugs that contribute to strong sleep are recommended during pregnancy! Only a doctor can prescribe them.
You can overcome insomnia during pregnancy yourself by drinking tea from lemon balm, lavender, hops or mint before going to bed - it will help to calm down and fall asleep tightly. Another fairly effective way is meditation. You can meditate with your eyes closed, representing a beautiful landscape, night sky or a waterfall, or with open, concentrating your gaze on a burning candle or a beautiful porcelain figure.
Meditation audio recordings help well. These texts help to tune in to positive thoughts, relax. Mentally getting rid of problems and bad thoughts, you will certainly find peace and fall asleep tightly.