Sleep is an important aspect of human life, which helps the body to remain healthy physically, emotionally, and mentally. Lack of sleep can lead to serious conditions like depression and anxiety. If you are pregnant or during pregnancy, lack of sleep can be painful because it increases problems of body and mind already undergoing fatigue and stress.
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Why can't you sleep well during pregnancy?
It is common to stay awake at night during pregnancy because the chemical composition of the body changes every trimester and it takes a few months for the body to adapt to it. A study has found that 78% of women have trouble sleeping at least to one level during pregnancy, if not more.
However, one misconception about sleep is that attention should be paid to how long the sleep occurred during pregnancy rather than the quality of sleep. REM to know the quality of sleep of pregnant women it happens. REM (Rapid eye movement) It is difficult to reach the proper depth of deep sleep to complete more than one cycle. The cycle requires at least 1.5 hours of sleep,
This means that the pregnant woman may sleep 8 hours a day, but due to limited continuity and depth of sleep, she is only about 2 hours in total. Pregnant women should have greater awareness of their body and its condition.
It warns when something goes wrong, but it also means that you can still be aware when you try to sleep, which means that you wake up more often. As the days of pregnancy increase, sleep decreases. Sleep during pregnancy, however, is not a challenge that is commonly talked about.
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Causes of sleeplessness in pregnancy
Every quarter there are different psychological choices, which affect your sleep. For this reason it is important that we take steps to deal with insomnia during pregnancy. A healthy REM The first step towards the cycle is to understand the causes of sleeplessness during pregnancy.
Frequent urination: This is a recurring problem that can cause insomnia during your pregnancy, this problem starts from the first trimester and lasts throughout the pregnancy.
Hcg A hormone called pregnancy that is associated with pregnancy increases the tendency to urinate during the first trimester period. During pregnancy, your kidneys cleanse almost twice the amount of blood, causing more urine. During the third trimester, the fetus has become large enough to stress the bladder; For this reason also one needs to stay awake at night to urinate.
To avoid water scarcity, drink water frequently throughout the day and last about two hours between drinking water and sleeping for the last time at night. You should not panic for this, it is a common problem in pregnancy.
Emotional stress: It can occur at any time during pregnancy and also frequently.
Imbalance of hormones during pregnancy can cause changes in mood. Due to this, you have to face trouble in sleeping. Add stress-relieving techniques like meditation, aromatherapy and counseling to your routine. It helps to keep emotional stress under control.
Physical fatigue: It can occur at any time during pregnancy and also frequently. Hormone imbalances, which cause emotional stress along with fetal development, also stress the mother's body, causing joint, lower back pain, fatigue, and migraine. This cause is known to disrupt regular sleep.
Try to improve your blood circulation by implementing an exercise routine (prenatal yoga, a short walk) suggested by your doctor.
Chest irritation: You may have heartburn at any time during pregnancy. However, it occurs more at night. Pregnancy hormones loosen the muscle that carries your stomach fluids into the stomach. In the last trimester, the problem of burning sensation in the chest increases due to the increase in the size of the infant and the emphasis on the abdomen.
You should have a healthy diet, which restricts the intake of food types, eat small amounts of food several times at the appropriate time (2 hours before bedtime) and use pillows to keep your head elevated.
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Follow-up tips to complete sleep:
Do not sleep longer than the third month of pregnancy. Turn the sides once in a while. Try sleeping on the left side. Blood circulation is fine with such gold.
Eat light food at night. Stay away from spicy and fried things to avoid heartburn problem.
Do yoga daily to stay healthy. This will reduce your leg pain and cramps.
Keep eating something repeatedly during the day, because living on an empty stomach causes more nausea.
During pregnancy, women should support cushions on both sides of the bed.
Listen to soft music before bed. This keeps the mind calm and brings good sleep.
Take a bath with lukewarm water before sleeping. By doing this, the body relaxes and sleep becomes good.
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