Table of contents:
- The cause of insomnia during pregnancy
- 1. Stomach cramps
- 2. Movement of the baby in the womb
- 3. More frequent urination
- 4. Discomfort because the stomach continues to grow
- 5. Leg cramps and back pain
- 6. Anxiety
During pregnancy, the body undergoes various changes, one of which is insomnia. Basically, this condition does not endanger your baby, but still pregnant women need adequate rest for the health of both mother and fetus. Quoted from American Pregnancy, insomnia during pregnancy is a normal condition and affects 78 percent of pregnant women. How did it happen? Find out the cause here.
The cause of insomnia during pregnancy
Insomnia is a condition when a person has poor sleep quality caused by things such as difficulty starting sleep, waking up more often at night, difficulty returning to sleep after waking up, and not sleeping soundly. Here are some reasons why insomnia during pregnancy often occurs.
1. Stomach cramps
Sometimes pregnant women experience digestive disorders due to hormonal changes during pregnancy, causing heartburn and making it difficult for you to sleep.
To avoid this, try not to eat within two hours of bedtime and especially avoid consuming spicy foods. Usually antacids such as Tums, Rolaids, or Zantac are safe during pregnancy, but you should first ask your obstetrician.
Alternatively, you can use a higher pillow and sleep on your left side to prevent stomach acid from rising into the esophagus and prevent a burning sensation in the chest.
2. Movement of the baby in the womb
The movement of the baby in the womb can make you wake up from sleep. The reason is, babies often move from kicking to turning. If the baby kicks in the ribs, it is usually enough to wake the mother up and feel some discomfort. There is nothing you can do to stop this movement.
The only way is to enjoy each contraction and try to relax. You can take a deep breath and exhale slowly to relax your body.
3. More frequent urination
It is not uncommon for pregnant women to urinate more frequently throughout the day, including at night. The capacity of the bladder will usually shrink significantly as the uterus continues to expand.
One way to overcome this is to drink as little water as possible in the hour or two before bed to limit the intensity of your urination in mid-sleep.
Also, try to keep the room and bathroom lights dim so you can easily go back to sleep when you have to wake up to the bathroom. The reason is, bright lights can stimulate your body to stay up all night.
4. Discomfort because the stomach continues to grow
The condition of the stomach that continues to grow can be very uncomfortable. You can try various sleeping positions that feel comfortable and use the help of special sleeping pillows for pregnant women to increase sleep comfort. Additionally, according to the National Sleep Foundation, about one in four pregnant women typically develop restless leg syndrome (restless leg syndrome). This condition is a nervous system disorder that causes a large and irresistible urge to move the legs. It can also cause a tingling sensation in the legs, calves, and thighs. The sensations are often worse in the afternoon and evening.
This sensation can be felt not only in the legs, but also in the arms. Restless leg syndrome is also associated with the forced jerking of the legs and arms, which is known as periodic limb movement during sleep. If you experience this, it could be a sign that you are deficient in iron and folate. Try to increase your intake of these two substances to get rid of restless leg syndrome.
5. Leg cramps and back pain
Leg cramps and back pain are very common in pregnant women. This often makes it difficult for you to sleep or wake up when you are soundly deep. To deal with back pain you can sleep on your side by placing a pillow between your legs to reduce pressure.
To avoid leg cramps, you can also stretch by taking a leisurely walk around the room and asking your partner to give you a gentle massage before bed. In addition, you can try to raise your legs while sitting during the day as well as when you sleep.
6. Anxiety
The last possibility of insomnia during pregnancy is the anxiety factor. When pregnant, women often experience excessive anxiety. From starting to think about changes in body shape to imagining the birth process which often creates its own fear. For that, you need to pamper and calm down before going to bed, one of which is by taking a warm shower before bed.
Try to stay active during the day, but don't overdo it. Doing low-risk sports such as swimming, walking, and pregnancy yoga can help improve your sleep patterns at night so that insomnia during pregnancy can be resolved properly.
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