Sleep is very essential throughout pregnancy, yet many women find it difficult to sleep Well when expecting. According to research, by late pregnancy, over 60% of pregnant women have insomnia.
We look at the factors that can cause sleep problems and give advice on how to sleep better during pregnancy.
Insomnia is known as difficulty falling or staying asleep, which causes fatigue during the day. When insomnia arises as a result of pregnancy-related circumstances, it is referred to as pregnant insomnia.
Many people experience their first sleep issues during pregnancy. Pregnant women may have poor quality or insufficient sleep. They may sleep more lightly.
People who already have a sleep problem may have their symptoms intensify during pregnancy, while those who have never had sleep difficulties may have them for the first time.
Insomnia during pregnancy is caused by some circumstances. When hormone levels change during pregnancy, pregnant women may experience difficulty sleeping as early as the first trimester. As the body changes and fetal increase, sleep issues become increasingly typical in the third trimester.
Common causes of insomnia include:
Nausea
Hormones
Increased metabolism and heart rate
Snoring
Physical discomfort, such as back pain or leg cramps
Nighttime bathroom trips
Heartburn
Anxiety
Sleep aids, therapy, and lifestyle changes are some common methods for dealing with pregnant insomnia. Although there is limited data on how to manage pregnancy insomnia, professionals typically advocate non-medicinal therapy to reduce the risk to the fetus.
There are many lifestyle changes that can help you to improve your sleep cycle during pregnancy.
Keep a regular sleep schedule: Make your proper schedule wake up and sleeping time should be the same. Naps can aid in sleep recovery, but avoid them in the afternoon and evening.
Create a comfortable sleep environment: Keep electronic devices out of the bedroom and create a cool, dark, and peaceful sleeping environment.
Use pillows: To relieve in back discomfort, use pillows to support the stomach, lower back, and between the knees. pregnant women use a pregnancy cushion that is specifically created to fit their changing body's needs.
Avoid stimulants: Avoid nicotine and alcohol while pregnant, and avoid caffeine after noon.
Exercise in the morning: Do exercise regularly, Exercise is important during most healthy pregnancies, best time to exercise earlier in the day. it is very important to consult a gynaecologist for specific guidance.
Try relaxation techniques: Relaxation techniques or soothing activities, such as a warm bath or a massage, may aid in sleep preparation. Discuss with your doctor how to safely engage in relaxing activities during your pregnancy.
Sleep on the left side: Sleeping on the left side allows blood to flow more freely to main organs and the fetus. Sleeping on your left side can also help minimise swelling in your legs and ankles and is better on your lungs and heart. Most doctors advise against back sleeping in late pregnancy because it may pose dangers to the fetus.
Treat a stuffy nose: Congestion can be relieved by nasal strips, nasal sprays, or nasal irrigation.
Some pregnant women have trouble sleeping due to the stress of pregnancy and becoming a parent. Making time for things they enjoy is beneficial for some people. Others find that reaching out to trustworthy friends or family for emotional support during pregnancy helps them sleep better by relieving stress. Attending childbirth classes or discussing any concerns with a health care practitioner can also help an expectant parent relax and sleep better.
If pregnancy insomnia does not improve with lifestyle adjustments, consult a doctor. Specific treatment may be required for medical problems such as gastric reflux disease, restless legs syndrome, and obstructive sleep apnea.
At Dr Elsa de Menezes Best OB/GYN, we provide comprehensive obstetrical treatment, which includes advice on optimal pregnancy diet. Our board-certified physicians specialize in prenatal care and offer support and clinical care during labour, delivery, and postpartum care. They excel at making the childbirth experience as safe and comfortable as possible for high-risk pregnancies.
In addition, we provide 24-hour coverage for our emergency room and labour and delivery unit, which are outfitted with specially qualified neonatologists and Level III (the highest level) neonatal critical care.
For further information on our excellent obstetrical services, please call +971 4 554 7273. Use our easy-to-use online Request an Appointment form to set up a consultation with one of our empathetic physicians.
Read More :- Placenta Previa: Symptoms, Causes & Treatments
