We will discuss one of the most frequent problems that the pregnant women suffers from that is Insomnia. Most of the pregnant women have complaint of sleep disturbances. What we’re looking at today is insomnia, especially during pregnancy. During pregnancy it can really make things hard because your body is constructing a whole new human being and you need your sleep more than ever. Unfortunately, sleep disturbances are very common during pregnancy according to the American Pregnancy Association. It affects up to 78 percent of women at some point during their pregnancy. Insomnia can take Forms and any or all of these can produce that inadequate of poor quality sleep which is nothing but insomnia.
- Sometimes it takes the form of difficulty falling asleep in the first place.
- Sometimes it’s more about waking up several times during the night having difficulty going back to sleep after you’ve woken up or also just unrefreshing sleep that leaves you still tired.
- It is more commonly seen when the baby grows bigger creating a lot of pressure and you have to get up and pee more often during the night and of course heartburn and back pain are more common as well.
- Many women also experience more vivid dreams during pregnancy, which is thought to be due to primarily by hormonal changes and some women find that contributes to their sleep disturbances as well in some ways.
So what are some natural and effective ways to deal with that time yet during your pregnancy and get the adequate sleep.
You need to get some exercise every day that is one of the best way for overall health and for stress reduction as well.
In which position you sleep, plays a key role in pregnancy related sleep disturbances.
Sleeping on your back.
Once you’re into the second trimester though. You need to avoid sleeping on your back. When you lie on your back your uterus puts pressure on the vain that returns blood to your heart. If you lie in this position for long periods, this could restrict the amount of blood and nutrients that reach your placenta and may be it could also leave you feeling dizzy and nauseas.
Sleeping on your right.
Lying on your right-hand side is much better than sleeping on your back during the later stages of pregnancy, but is still not as good as sleeping on your left. This is because sleeping on your right hand side can put pressure on your liver, which most doctors would prefer you to avoid.
Sleeping on your left.
Doctors recommend sleeping on your left hand side. This position prevents the heavy uterus putting pressure on your liver and continues to allow the baby to receive the right amount of nutrients and oxygen through the placenta. In fact, not only does this position not restrict blood flow, it actually improves circulation.
What to eat and Drink?
Keep hydrated, drink more water fresh juices. Add more water early in the day, but less in the evening. This helps reduce bathroom visits in the middle of the night and you can get more sleep. Also cut down on drinks and food that contain caffeine such as coffee tea soda. All right, eating a big meal and spicy foods such as Chile or acidic foods such as Tomatoes too close to bedtime can cause heartburn and indigestion. If you suffer heartburn eat lighter meals and eat them earlier.
Relaxation techniques like meditation, just breathing deeply and slowly or any relaxation techniques you may have learned in childbirth classes. They don’t have to be complicated.
Paying attention to little things that promote comfort and sleep for you. This is really important. So for example, the temperature of the room can make a big difference personally. Some like the room to be cold when they sleep but some may need it to be much warmer. So figure out what works for you.
Audio Visual Disturbances.
So, now you get to choose paying attention to relaxing music or ocean waves or raindrops. And if that helps you try that out. It is really important though, make time to prepare for bed and relax ahead of time.
Avoid Using computer or mobile before bed time.
If you’re watching the news or on the computer even doing social media right up until you turn off the light, this can have a terrible effect on your sleep. Computer fun and TV screens are not good for your sleep if you watch them right before you’re ready to go to sleep. There’s quite a bit of research showing that the blue light emitted from computer and TV and phone screens when watched right before bedtime can throw off your body’s biological clock and it may decrease your body’s production of melatonin, which helps us to fall asleep that’s in addition to the fact that whatever you’re watching are engaging with on that screen whether it’s the news which is the last thing you should be watching, time or facebook or that Excel document. This stimulates your brain at a time when you really want to be starting to calm down, relax and letting go of the day.
These are all important and they should help at least to some degree and at least some nights.