Develop a sleep routine One of the best things you can do to manage insomnia during pregnancy is to establish good sleep habits. Start by trying to go to sleep at the same time every night. Start your routine with something relaxing to help you relax. Avoid spending time in front of screens at least an hour before going to sleep.
For many women, sleep can be elusive during pregnancy. Physical discomfort, hormonal changes, and excitement and anxiety about being a first-time mother cause a number of sleep problems. In fact, at least 50 percent of pregnant women are thought to suffer from insomnia. Not being able to sleep (or staying asleep) is a common problem during pregnancy.
For your sake and that of your baby, it's a good idea to experiment with some solutions, such as making sure your room is dark, avoiding spending time in front of the screen near the bed, and investing in some good pregnancy pillows. Try not to worry, but talk to your healthcare provider if the problem persists. It's common to feel tired, or even exhausted, during pregnancy, especially during the first 12 weeks. Although more research is needed to control other variables, poor sleep seems to be a risk factor for preterm birth, low birth weight, painful labor, cesarean delivery, and depression.
As part of this, it limits screen time an hour or two before bedtime, there is a lot of evidence to support how this improves sleep. Taking a warm bath or shower helps before going to bed and can also help you get back to sleep after waking up in the middle of the night. As time goes on, pregnant women may also experience back pain and have trouble finding a comfortable position to accommodate the growing baby's bump, especially when the baby starts kicking at night. Sometimes the problem is that you go to bed wanting to sleep and you can't sleep because you're not physically or mentally ready to sleep.
Sleeping on your left side with your legs slightly bent is considered the best sleeping position during pregnancy. It may be helpful to use some extra pillows to comfortably sleep on your side, especially if you are not used to this sleeping position. To help you sleep better at night, here you'll find more information about the causes of insomnia, as well as what you can do to control and perhaps prevent it during pregnancy. Deep breathing, meditation, or even progressive muscle relaxation techniques can help calm the mind and body to prepare for a restful sleep.
The most common sleep disorders that usually occur during pregnancy are obstructive sleep apnea, restless legs syndrome, and gastroesophageal reflux disorder. Avoid the urge to scroll through Instagram or play Sudoku online, the light on the screen can make you feel even more awake, so it could be more difficult to go back to sleep. Sleep also plays an important role in memory, learning, appetite, mood, and decision-making — all of which are important when preparing to welcome a newborn baby into your home. Rachel Mitchell is a Boston-based certified pediatric sleep and maternity consultant, former night nanny and mother of seven.
Research shows that pregnant women who sleep too much or don't get enough sleep early in pregnancy are likely to develop high blood pressure in the third trimester. If that's your case, it makes sense to take it before bed, as magnesium has been touted for its natural powers to relax muscles and can help you sleep. You're probably sleeping more than you think, but you might not feel that way if your sleep is interrupted, if you go around and around trying to find a comfortable position, or if you're awake at night anxious about the baby's birth. .
