Insomnia in pregnancy: the causes of the occurrence, how to fight
The vast majority of expectant mothers experience sleep disorders of a different nature, most pronounced in the first and third trimesters. Prolonged insomnia during pregnancy is a serious and painful condition, not only exhausting the woman, but also detrimental to the health and full development of the baby. That is why it is very important to understand the causes of this unpleasant phenomenon and to eliminate them as early as possible without allowing possible complications.
Insomnia during pregnancy in the early stages is a direct consequence of hormonal changes. The increased level of progesterone responsible for preserving the life of the fetus makes all the body systems work with redoubled force and does not allow the woman to completely relax even at night. Toxicosis, acute perception of odors and emotional instability also provoke the development of asomnia in the first trimester and aggravate its course. It is especially hard for women, for whom pregnancy was not desired and planned.
The second trimester is considered the most calm and prosperous period and is rarely complicated by problems with falling asleep. Experiences and morning sickness recede into the background, giving way to tranquility, pacification and allowing you to enjoy the expectation of the baby. Possible temporary difficulties with sleeping can be caused by the use of certain prescribed medications.
For a comfortable long rest, it is recommended to create favorable conditions: to ventilate the room, slightly moisten the air, put on comfortable clothes. It is not recommended to overeat at night and eat protein supper at dinner, and also to abuse liquids. Coffee and strong black tea should be replaced with a decoction of mint or non-carbonated water with a spoon of honey.
Insomnia in the early stages of pregnancy is eliminated by breathing exercises, which include the alternation of deep inspiration into three counts, pauses into six accounts and a slow exhalation into nine accounts. You can try to breathe like a dog and hold your breath for 20-30 seconds. From a nausea at night time helps a slice of a lemon or a slice of stale rye bread.
With the growth of the abdomen to accept a comfortable position in bed becomes more difficult. To relieve tension from the spine, you can use a special pillow for pregnant women, replace the usual orthopedic mattress, and put a thin folded blanket under your feet. The position on the left side is preferred, as this reduces the pressure on the internal organs, normalizes the blood flow, and the child does not suffer from a lack of oxygen. Frequent cramps in calf muscles, which interfere with normal rest, are eliminated by intensive massage and stretching of the big toes. As a preventive measure, vitamin complexes containing magnesium and calcium should be taken. If the woman suffers from itching, you should lubricate the skin on the abdomen, chest and thighs with chemotherapy drugs from stretch marks.