For more chronic sleep problems, lifestyle changes, such as giving up television and electronics before going to sleep Pregnant women should not underestimate the effect of stress on sleep. Here are some of the most common sleep problems during pregnancy, along with tips to help you overcome them so you can get the rest you need. Anxiety, hormones, and any of the above sleep problems can contribute to insomnia during pregnancy, inability to fall asleep, or stay asleep. To make matters worse, sleep disorders, such as insomnia and obstructive sleep apnea, tend to be more common when you're pregnant.
But between finding a comfortable sleeping position that fits the growing baby's bump and pregnancy symptoms such as frequent urination, heartburn, leg cramps, nasal congestion, and general discomfort, it's no wonder that a full night's rest is so difficult to achieve. Cognitive-behavioral therapy for insomnia (CCC-I) is a type of conversational therapy that involves identifying inaccurate or unhelpful ideas about sleep and learning habits to improve things. Your body temperature is higher now that you're pregnant, so it can help you sleep better if you lower the room's thermostat. According to recent research, more than half of pregnant women reported sleep problems and sleep disorders while they were pregnant.
Meanwhile, people who sleep on their backs also have to look for a new path to sleep, as it can interfere with circulation later in pregnancy. In fact, nearly 80 percent of pregnant women couldn't find a comfortable sleeping position, according to one study. A hot shower can also loosen stiffness in your neck and shoulders and improve circulation, making it easier to sleep. I expected sleep deprivation to come with having a baby, but I might not have expected it to actually start until I had the baby.
Sleep helps the brain recover, overloaded blood vessels replenish, blood sugar levels stabilize, and the immune system stays strong. After 20 weeks, doctors recommend sleeping on your left side only to allow the best blood flow to the fetus, uterus, and kidneys. Temperatures below and above the 60-67 degree range make it more difficult to fall asleep, cause restlessness during the night, and affect the quality of sleep you experience. By establishing a consistent, relaxing and comforting nighttime routine, you can relax and fall asleep more easily.