Insomnia can be defined as having difficulty falling asleep, or continuing to sleep, or both problems simultaneously, and insomnia is a common health problem in pregnancy, with an estimated 78% of pregnant women suffering from insomnia, despite the possibility of a pregnant woman suffering from Insomnia at any stage of pregnancy, but the problem is more common in the first and last third of it, and it is worth noting that suffering from insomnia in the first third of pregnancy does not interfere with frequent sleep or feeling very sleepy during this period as well, despite the ability of the woman To sleep during this stage, but the quality of her sleep Resolution significantly, in addition to Astiqazaa sooner than usual, leading to a feeling of fatigue during the day, too.
Causes of insomnia during pregnancy
Hormonal disorders during the first stages of pregnancy are considered one of the most important causes of suffering from insomnia during this period, as the high level of progesterone leads to feeling sleepy during the day, which causes the expectant mother to take a nap during the day, which leads to difficulty sleeping at night, and the feeling of nausea during this stage and the increase in the number of urination times that a woman may wake up during the night several times to contribute to the problem of insomnia during pregnancy, there are many other reasons that may lead to insomnia during this stage of pregnancy and other stages, including the following:
Digestion problems :
As hormonal changes during pregnancy relax the muscles of the digestive system, which increases the chance of stomach acid returning to the esophagus and suffering from heartburn, and these changes lead to a decrease in digestion speed, which in turn leads to an increase in the rate of gas formation, feeling bloated, and difficulty sleeping.
Back pain :
With an increase in the size of the abdomen, the center of gravity of a pregnant woman moves forward, which increases the effort on the muscles of the back and thus the feeling of the pregnant woman with back pain. Hormonal changes during pregnancy lead to the relaxation of the ligaments in the body, which increases the chance of exposure to a back injury as well, and this causes the pregnant woman has difficulty sleeping.
Hard breathing :
As an increase in the size of the uterus and abdomen increases the pressure on the lungs as a result of pushing the diaphragm, and this results in the pregnant woman suffering from difficulty breathing, and this problem is one of the reasons that may lead to insomnia, in addition to that it can cause shortness of breath during sleep with what is known Sleep apnea.
Psychological anxiety :
As a pregnant woman suffers from anxiety and thinking about many different things during pregnancy, this, in turn, may prevent her from being able to sleep easily and suffer from insomnia.
Treating insomnia during pregnancy
There are several tips and methods that can be used to help reduce the problem of insomnia and improve the quality of sleep during pregnancy, and here are some of them:
Following healthy sleep habits:
It helps to follow a specific sleep routine to get rid of the problem of insomnia such as setting a fixed time for sleep and exercising routine activities before bed to stimulate the brain to feel sleepy when the time for sleep approaches, and care must be taken to wake up at a specific time every morning even on holidays, where it showed Some studies indicate that waking up at a specific time of every day has a great effect in helping to get rid of the problem of insomnia, and it is also possible to drink a cup of hot milk before bed to help with feeling sleepy, or take a shower while avoiding using hot water, and it is worth noting that it is necessary to avoid using the phone Or TV before Sleep because of their negative impact on the problem of insomnia, can be replaced by reading a useful book. A healthy diet: Eating healthy meals and eating slowly helps avoid suffering from heartburn that makes the insomnia problem worse. For this reason, it is recommended to eat protein-rich diets to help them maintain blood sugar within normal limits, and care must be taken to avoid eating before Sleeping time except in the event of feeling hungry, and in this case, it is possible to obtain only a light meal. It is also worth noting that it is necessary to avoid drinking drinks that contain caffeine, especially in the evening period, as it leads to facing difficulty on the level of sleep, although It is necessary to maintain the body’s moisture and obtain sufficient quantities of water and fluids, but it is necessary to reduce the amount of fluid consumed before bedtime to avoid waking up several times at night to enter the bathroom.
Sleep in a comfortable position :
Where you must take care to take a comfortable position during sleep, and it is advised to sleep on one side, especially during the last third of pregnancy, this helps to protect the fetus and reduce the risk of complications, and a pillow can be placed behind the back, between the knees, and under the abdomen to feel more comfortable while sleeping on the side.
You can do meditation exercises or other relaxation techniques and techniques to help relax the body and feel sleepy.
Where you should not stay in bed when you are not feeling sleepy or when thinking about things that prevent the ability to relax and sleep, and in this case, it is possible to get out of bed and engage in other activities such as reading a specific book, which helps to distract thinking and feeling sleepy.