One of the main problems encountered by pregnant women is insomnia. When you’re pregnant, the last thing you need is insufficient sleep, because a good night’s rest is essential to you and your baby’s overall health.
Quality sleep is also important to preparing your body for childbirth, which is why doctors implore pregnant women to not overlook insomnia. Learn more about the possible causes of sleep problems during pregnancy and the different non-medicinal treatments that can help you sleep better.
Causes of Insomnia for Pregnant Women
Backaches may prevent you from dozing off. As your baby grows, the center of gravity shifts forward and strains your back muscles. At the same time, pregnancy hormones loosen ligaments which increases the risk of back pain.
Gas is another cause of sleeping problems. Pregnancy usually slows the digestive process, which results in a bloated feeling or excessive gas, potentially disrupting your sleep. Leg cramps are also obstacles to sleeping. The pressure from the weight of the baby and anatomical changes, including blood circulation, produce leg cramps and restless legs.
Breathlessness may present problems in staying asleep as well. A growing uterus exerts pressure on the diaphragm and makes it harder to catch your breath occasionally.
Non-Medicinal Approaches to Better Sleep
You cannot ignore sleeping problems because sleep deficiency can have negative health effects, such as apnea and anxiety that affects you and the baby. Troubles with falling or staying asleep can lead to low energy, fatigue, mood shifts, and concentration problems. Since many pregnant women dislike prescription drugs, doctors may recommend the following ways to sleep better.
Avoid substances with caffeine prior to sleeping. Don’t drink coffee at night and try to limit caffeine intake overall as it may prevent your body from absorbing the iron that you and your baby need.
Exercise for 30 minutes every day. Walking every morning can help you sleep better. Don’t exercise three hours or fewer before sleeping because it can increase your heart rate and delay your ability to sleep.
Take a warm bath and receive a massage before sleeping. A warm bath can relax your body, while a massage can reduce pain.
If you’re using an old mattress, buy a new one and use comfortable pillows. New beddings, often cheaper at a mattress sale, can help you sleep better. At the same time, put pillows under your legs and lower back to reduce the pressure on your back, resulting in a sounder sleep.
To sum it up, no caffeine before sleeping, daily 30-minute exercises, a warm bath and massage, and new, comfortable bedding with pillows can help treat insomnia during pregnancy. Decrease stressful nights by following these natural, non-medicinal tips for a good night’s sleep that expecting mothers and their babies deserve.
“Incidence of pregnancy-related discomforts and management
approaches to relieve them among pregnant women,” ResearchGate.Net
“Insomnia During Pregnancy,” WebMD.Com