14 main causes of insomnia during pregnancy (and how to deal with it without drugs)

3 types of insomnia 14 main causes Insomnia in the early stages Insomnia in the last weeks 13 ways to improve sleep Can you take sleeping pills 4 safe replacements for medications

Sleep during pregnancy is of utmost importance. It allows a woman to rest, restore energy, strength, and reserve potential of the body.

The amount of rest needed for each woman is purely individual, but, as a rule, sleep should last 7-9 hours, and when carrying a child - up to 10.

Very often, a woman expecting the birth of a child suffers from insomnia. About 70% of expectant mothers experience difficulties, and by the end of the term, 98% already experience such problems. According to the medical portal Umedp, most women experience a high need for daytime sleep in the last two months before giving birth.

What is the danger of insomnia for expectant mothers?

Almost every expectant mother experiences sleep disorders. Gynecologists compiled statistics and determined that about 80% of pregnant women suffer from sleep disorders. Insomnia occurs early in pregnancy. And it, like drowsiness, becomes one of the signs of an “interesting situation.”

In the 2nd and 3rd trimesters, expectant mothers may also experience sleep disorders. And the corresponding deviation cannot be ignored. Before childbirth, lack of sleep is associated with a woman’s anxiety or physical discomfort. The expectant mother may be prevented from sleeping normally by a large belly, active movements of the fetus or training contractions (a common occurrence at 36-38 weeks).

But if this condition “haunts” a woman constantly, then there is a reason to seek advice from a doctor. Doctors are confident that even periodic manifestations of insomnia during pregnancy can provoke complications. The lack of normal quality sleep has a negative impact on the nervous system. A woman who cannot rest at night feels overwhelmed, apathetic, and irritable in the morning. Nervousness in pregnant women due to poor quality sleep provokes depression, which can negatively affect the baby’s health.

The lack of a normal night's rest negatively affects the performance of professional or household duties. As a result of insomnia, a woman becomes distracted, cannot concentrate, has a loss of strength, and often becomes aggressive. It is clear that such a condition negatively affects both the well-being of the expectant mother and the health of her baby.

It is the woman’s responsibility to promptly recognize the corresponding disorder and take the necessary measures.

Advice for pregnant women

Pregnant women who pay attention to fitness for expectant mothers are much less likely to complain of insomnia and pain in the limbs. Of course, marathon distances are not suitable in this situation, but yoga, Pilates, swimming and stretching are within the capabilities of any healthy woman. Good results are also shown by mastering relaxation techniques, which are taught in courses for pregnant women in preparation for childbirth. Of course, not every woman has the opportunity to attend such courses, but if desired, relaxation techniques can be found on the Internet.

It happens that all methods have been tried, but sleep does not come. You should not fall into despair, nor should you lose your temper. After waiting half an hour, you need to get up and do some monotonous things that do not cause a surge of emotions. Calm music, knitting, doing crossword puzzles, reading a book, talking to yourself, playing solitaire will help you get into a calm and peaceful mood. For some, peeling potatoes finally helps. Creative activities that captivate and excite are best postponed until the morning.

In borderline cases, when the rhythm of sleep and wakefulness is disrupted to such an extent that the time of night rest is no more than 4-6 hours, and this condition lasts longer than a week, you should immediately contact a specialist. The gynecologist will determine whether there are physiological reasons for insomnia, the therapist will examine the general state of health, and the psychologist will advise how to get rid of the psychological disorder. Preparing for the birth of a child is work that requires considerable strength, which should be regularly restored.

Can't sleep? Is the baby pushing? Can't find a suitable sleeping position? The cause of insomnia is not always a growing belly. How to deal with hormonal changes and what can a pregnant woman afford to combat lack of sleep, besides milk and honey? Ekatrina Ishchenko, in an attempt to fall asleep, looked for the correct position for sleeping under the supervision of the head of Women's Consultation No. 25, Elena Farafonova:

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Types of insomnia

It is important to be able to distinguish chronic insomnia from situational lack of sleep. In the first option, the pregnant woman requires a consultation with a doctor and subsequent treatment prescribed by a specialist. In the second option, the lack of night rest is a consequence of some condition or incident. Most often, a woman can cope with such a physiological deviation on her own.

To understand what harm a sleep disorder can cause to a baby and a pregnant woman, it is necessary to determine the types of insomnia and the degree of their danger.

Situational (transitory)

This type of sleep disorder is very common among pregnant women. Therapeutic treatment for this type of insomnia is not prescribed, since a woman is able to independently correct her physiological state and normalize sleep.

The provocateur of the corresponding state is an emotional disorder. Having experienced an unpleasant or emotional situation during the day, a woman begins to “replay” emotions or thoughts at night. This condition provokes insomnia or poor sleep, when during the night a woman wakes up several times and falls asleep again.

A pregnant woman needs to remember that any non-standard situation (negative or positive) evokes certain emotions. The constant presence of strong emotions can provoke nervous overexcitation. This state of the nervous system is undesirable for the expectant mother, as it causes behavioral changes (aggression, irritability, impressionability, tearfulness, etc.).

The duration of situational insomnia can last a maximum of a week. But the expectant mother should not allow that her body will not receive proper rest for 7 days. In order to prevent sleep disorders, it is important to learn to control your emotional state or exclude (as far as possible) extraordinary incidents and unusual situations from your life during pregnancy.

Short-term insomnia during pregnancy

The duration of lack of normal sleep with short-term insomnia lasts no more than a month. If a woman observes such a deviation in herself, then there is a reason to urgently consult a doctor.

The causes of short-term insomnia can be various factors, but most often they are psychological or emotional conditions. In pregnant women, this type of sleep disorder can also be observed with the development of certain diseases or physiological conditions (toxicosis).

If the cause of the sleep disorder is emotional shock, then the pregnant woman is recommended to consult a psychologist. If the cause of insomnia is any pathology or physiological disorder, then the woman should urgently inform her treating gynecologist or specialized specialist.

Taking certain medications can provoke physiological deviations. If a pregnant woman is taking medications and insomnia is listed as a side effect, then there is a high probability that the cause of the sleep disorder is treatment with this particular medication. In this case, it is important to contact your doctor and indicate that taking the medicine causes a side effect in the expectant mother.

Chronic insomnia during pregnancy

The most dangerous type of insomnia for the expectant mother and her child. Chronic lack of normal sleep is quite rare. The cause of this condition is a serious pathology or mental disorder.

With chronic insomnia, the absence of normal sleep is observed for months. As a result of this, the body becomes depleted and weakened. Chronic insomnia during pregnancy poses a serious threat. The consequence of a sleep disorder is physical and nervous exhaustion, pregnancy complications, and the risk of premature birth.

If pathological symptoms occur, a woman should urgently consult her doctor.

Types of sleep disorders in pregnant women

Insomnia in pregnant women is one of the many sleep disorders. During this period, experts classify it as physiological or transient, since after childbirth this process normalizes. Types of insomnia are determined by the following criteria.

By duration

1. Situational (no more than 5-7 days). Insomnia occurs at the very beginning against the background of joyful or sad emotions. The woman learns about the new situation and is unable to cope with her feelings.
2. Short-term. The delay in falling asleep is due to a number of physiological changes. Enlarged uterus, increased frequency of urination, pregnancy complications, fear of childbirth - these are some of the reasons that cause sleep disorders. This condition requires specialist help.
3. Chronic. Caused by the presence of a disease. In pregnant women, this type develops long before conception. Consultation with a doctor is strictly required.

Depending on the time of occurrence

1. Presomnic or starting. Difficulty falling asleep occurs early on and can last for several hours. The woman tosses and turns for a long time, the fear of asomnia aggravates her nervous state, and the desire to sleep disappears.
2. Intrasomnic or median. Frequent night awakenings are associated with external stimuli (noise) and internal factors (urging to the toilet, increased physical activity, nightmares). After an episode of wakefulness, difficulty falling asleep occurs.
3. Post-somnia or final. It manifests itself in early awakening, a broken and lethargic state, which is accompanied by drowsiness and reduced performance.

Stages of insomnia

Sleep disorders are divided not only into types, but also into stages. The type of insomnia stage depends on the type of wakefulness.

• First. Sleep problems occur in the evenings. This happens at a time when a woman, already lying in bed, cannot fall asleep for a long time.
• Second. Sleep problems occur during the night. The woman wakes up several times at night and falls asleep again. The cause of the corresponding sleep disorder is most often physical discomfort, which is common to all pregnant women, nightmares or nervous tension.
• Third. Insomnia appears in the morning. The woman wakes up very early (even if she went to bed late) and after waking up she can no longer fall asleep.

At each stage of insomnia, certain corrective measures are recommended. But before you start getting rid of sleep disorders, it is important to find out the root cause of their occurrence.

WHAT PREGNANT WOMEN SHOULD DO WITH INSOMNIA

Insomnia is physically and mentally exhausting and leaves no energy to carry out everyday activities. If nothing is done, neurosis or other pathological mental states may occur.

How to deal with insomnia during pregnancy so as not to harm the mother’s health or the fetus? There are several effective and safe ways.

Ensuring a comfortable sleep

What does comfortable mean? This is the kind of dream after which the expectant mother feels fresh and full of strength. First of all, the atmosphere in the bedroom is important.

• The room should be ventilated, but not cold.
• It is better to curtain the windows with thick curtains that do not let in daylight (this is important so that mommy can sleep longer in the morning).
• The bed should be comfortable.
• In later stages, it is better to get several pillows so that they can be placed under the stomach or legs.
• It is important to fall asleep in a calm atmosphere, without worry or nervousness.
• Severe insomnia during pregnancy will most likely not go away even in a comfortable environment.

Medicines

Sleep problems can be solved with medications that are not dangerous during pregnancy. Unfortunately, their list is not wide; most often these are drugs that have a weak effect.

Attention! Sedative and sedative medications during pregnancy may only be taken as prescribed by a doctor. Self-medication in this situation is unacceptable, since sedatives can depress the cardiac activity of the fetus.

Relaxation

How can a pregnant woman sleep soundly at night if disturbing thoughts creep into her head? It is important to learn to relax.

Proper breathing will help with insomnia during pregnancy. It should be smooth and deep. It is necessary to focus on the rhythm, take short pauses while inhaling and exhaling. With even breathing, the pulse returns to normal, painful thoughts leave, and a state of drowsiness sets in. A warm shower or bath is also suitable for relaxation. It is important to take them immediately before going to bed. Only then will the effect be fully manifested.

Exercises

Not all pregnant women are allowed physical activity. But, in the absence of contraindications, you can perform simple exercises before bed. Yoga is especially helpful. Leisurely walks can also improve the quality of sleep and make it easier to fall asleep.

Aromatherapy

An absolutely safe and effective method to fall asleep quickly and soundly during pregnancy. Coniferous and citrus aromas are suitable for the procedure: cedar, pine, lemon, grapefruit. Eucalyptus and tea tree oils have proven themselves well. Essential oils can be used in an aroma lamp or apply a few drops to the bed.

A type of aromatherapy for pregnant women is a pillow with aromatic herbs that can be placed at the head of the bed. The following ingredients are suitable for filling the pillow: thyme, bay, dried orange zest, pine or spruce needles, vanilla.

Herbs

Herbal medicine is effective for insomnia and is practically safe for pregnant women. You can use the following herbs: valerian, St. John's wort, mint, lemon balm, motherwort. You can brew one-ingredient teas from herbs or make infusions. Despite the fact that herbs are practically safe for expectant mothers, it is still better to consult a doctor.

Every pregnant woman chooses the most appropriate way to combat insomnia. If individual methods do not help well, you can safely combine them. For example, you can take a walk before bed and drink herbal tea.

Causes of insomnia

Any of the stages of insomnia is always caused by certain reasons. Most often, the provoking factors are psychological disorders or physical discomfort characteristic of expectant mothers. In the early stages of pregnancy, the root cause of sleep disturbance is often hormonal changes in the body. For women in late pregnancy, the most common causes of insomnia are physical changes in the body (big belly).

Hormonal changes

At the beginning of pregnancy, the body begins to change dramatically. All this is the “action” of hormones. Almost any woman knows that changes in hormonal levels result in toxicosis, taste changes, and behavioral changes. Insomnia is also a result of hormonal changes.

“Hormonal” insomnia is observed in the early stages of pregnancy (up to 12 weeks). At the same moment, various physiological conditions begin to actively manifest themselves - insomnia, emotional excitability, toxicosis.

Starting from the 2nd trimester, the situation changes. At 12-14 weeks, the pregnant woman returns to normal sleep, her behavior becomes measured and calm. The 2nd trimester of pregnancy is the most pleasant for women. At this moment, she is not bothered by unpleasant physiological conditions, she enjoys her “position” and is actively preparing to become a mother.

In the last stages of pregnancy, the situation changes again. In the 3rd trimester, hormonal changes in the body occur again - progesterone levels decrease. The woman begins to again show signs of insomnia and other physiological characteristics (emotionality, lack of appetite, etc.).

Physical discomfort

Changes in hormonal levels provoke physiological changes in the body. In the early stages of pregnancy, a woman often feels nagging pain in the lower abdomen, the urge to urinate, nausea and other signs of toxicosis. Such discomfort causes sleep disturbances.

At the stage of fetal development and growth, other physical sensations become the cause of insomnia in a woman:

• cramps in the calves (the cause of cramps is iron deficiency in the body);
• a large belly, which makes it difficult to lie down in a comfortable position (you can’t sleep on your stomach, and in the later stages of pregnancy it becomes uncomfortable to sleep on your side and even on your back);
• shortness of breath (the result of compression of internal organs by the growing uterus);
• heartburn (pregnant woman’s addiction to “harmful” foods);
• frequent urge to urinate (cause of pressure from the growing uterus on the bladder);
• active fetal movements (which intensify at night);
• back pain (cause - increased load on the spine);
• itching on the skin of the abdomen (cause - the appearance of stretch marks);
• training contractions (can begin in a pregnant woman at 31 weeks).

Psychological factors

The reason for night wakefulness and lack of sleep in expectant mothers is often anxious thoughts. At the beginning of pregnancy, such thoughts may arise due to an unwanted or unplanned pregnancy, uncertainty about the future, etc. In the later stages, emotions cause an early birth.

Psychological factors that provoke insomnia:

• worries about the baby’s health (especially if a woman is diagnosed with certain abnormalities - uterine tone);
• emotional state associated with troubles at work or at home;
• frequent nervousness, stress, disorders that intensify during pregnancy;
• fear of premature birth (often occurs in women who are 7 months pregnant);
• nightmares;
• unexpected situations that occur during the day.

Prohibitions and restrictions

A woman in the third trimester of pregnancy should eliminate factors that cause insomnia. Insomnia can be caused by psychological or physiological reasons. For normal sleep you need to do the following:

• Try not to drink large amounts of liquid before bed. This will help avoid the frequent urge to urinate at night.
• Avoid eating sweet, spicy and fatty foods that cause heartburn. It should be remembered that salty and spicy foods increase swelling.
• Avoid overwork, quarrels and scandals.
• Avoid watching horror films and those containing images of violence, which can often lead to nightmares.

A woman who is expecting a child should not drink coffee, alcoholic beverages, or smoke. It is important to accompany the pregnancy period with a special balanced diet that provides the necessary nutrients, excluding harmful, difficult-to-digest foods.

How to deal with insomnia?

Insomnia during pregnancy, which occurs due to hormonal changes in the body, does not require therapeutic intervention. Changes of this kind must be treated calmly and judiciously. A woman must simply “get through” this difficult stage, because as soon as the body “gets used” to hormonal fluctuations, the quality of sleep will be restored.

How to get rid of insomnia on your own?

In most cases, the expectant mother is able to cope with sleep disorders on her own. A woman is advised not to focus on the corresponding natural changes in the body, to think less about them and less often to share her feelings with others. It is important to accept pregnancy as a natural state and not as a miracle.

A pregnant woman should regularly visit a gynecologist. If there is no reason to worry about your own health, then you should not “invent” problems for yourself. If there are physiological abnormalities in a pregnant woman, the problem of insomnia should be addressed by the attending physician. In this option, the woman must strictly follow all the instructions and recommendations of the specialist.

General recommendations

The pregnancy period for a woman should be accompanied by positive emotions. While carrying a baby, it is recommended to refrain from participating in social events that can provoke stress or depression, not to watch horror films or thrillers, and not to get carried away by intriguing TV shows.

When any significant problem arises, it is important not to isolate yourself, but to talk with loved ones (or a psychologist). An expectant mother should not refuse intimacy (unless there are contraindications). Sex is a great relaxer.

Massage

From time to time, pregnant women begin to experience muscle pain and cramps. Massage will help get rid of unpleasant sensations. The procedure can be carried out either independently or in a specialized salon. Massaging the calves helps with cramps in the 3rd trimester of pregnancy.

Physical activity

Pregnant women should not completely exclude physical activity from their lives during pregnancy. Sports activities have a beneficial effect on both the well-being of the expectant mother and the development of the baby. But sports activities should be easy and calm.

Pregnant women are prohibited from lifting weights, running high-speed distances, or playing sports with increased physical activity. Fitness centers offer special courses for expectant mothers. Trainers approach each woman individually, taking into account her physiological characteristics, age, gestational age and many other factors.

Recommendations for improving sleep quality

In order to prevent and treat insomnia, pregnant women are recommended to follow the following rules.

• Maintaining a sleep schedule and physical activity. It is recommended to go to bed at the same time. Weekends are no exception. It is important to listen to the biological clock of the pregnant body - you cannot force it to sleep, you need to go to bed only when the desire appears. Walking in the fresh air and gymnastics for pregnant women have a positive effect on the quality of sleep.
• Fresh air. Before going to bed, it is recommended to ventilate the bedroom - good oxygenation of the body helps improve blood circulation, resulting in a restful, sound sleep. In summer, the window should be open for continuous circulation of air enriched with oxygen. It is also necessary to remove plants from the bedroom - at night they absorb oxygen, reducing its concentration in the room.

Airing the room before bed

• Comfort. A pregnant woman's bedding and underwear should consist of natural fabrics (linen, cotton). This material promotes moisture absorption and is quite pleasant to the body. Night pajamas should be loose and not restrict movement. For a comfortable position, it is allowed to use several pillows - under the head, spine, legs. It is possible to place several pillows under your head at once to reduce heartburn and nausea. The bed should be wide, not restricting movement. Silence must be maintained in the room - no TV on, no loud ticking clock. Darkness also promotes sound sleep - for this you need to close the windows tightly with curtains and turn off all light sources.
• Sleeping positions. There are some special features for sleeping positions in late pregnancy. You should not sleep on your back - this position contributes to compression of the inferior vena cava by the stomach. This leads to difficulty in blood circulation. The best position for sleeping is on your side in the fetal position (legs pressed to your stomach). This pose improves blood circulation and relaxes the muscular system. If possible, it is recommended to sleep on the left side – the “bedrest” position.

Special pillow for pregnant women

• Maintaining optimal air humidity. Insufficient humidity leads to dry mucous membranes of the mouth and nose, which interferes with normal sleep. To increase humidity, you can use humidifiers or hang wet towels. It is recommended to remove all dust collectors from the bedroom - carpets, bookshelves.
• Avoiding overwork. Many daily activities prevent you from falling asleep peacefully at night. Constant thoughts and unresolved problems prevent complete relaxation. It is enough to read a book a little, listen to calm music. Perhaps the symptoms of insomnia will pass.
• Elimination of bad habits. Alcohol and tobacco interfere with normal sleep. They promote vasospasm, which causes hypoxia (lack of oxygen) of tissues and prevents sleep.

To eliminate insomnia, preparation the night before bedtime (in the evening) is important.

Such preparation includes the following aspects:

• Limit the amount of fluid consumed before bed. This prevents frequent urges to go to the toilet at night. It is also not recommended to drink strong tea or coffee at night.
• Rational dinner. Food eaten in the evening should contain proteins (help improve sleep) and carbohydrates (easily digested without complicating bowel function).
• Bath or shower with aromatic gels and oils. It is advisable to choose aromas that have a sedative and relaxing effect - pine needles, lavender, geranium. Taking hot baths or contrast showers is strictly contraindicated - this can cause abortion.

The bath shouldn't be hot

• Evening massage. This procedure improves blood circulation and relaxes muscles. Using creams for stretch marks - they can help eliminate skin itching.

Typical mistakes when dealing with insomnia

Many women make typical mistakes during the most crucial period of their lives, causing insomnia:

1. Drinking tonic drinks such as coffee or strong tea. Coffee or tea are not contraindicated for pregnant women, but it is better to take these drinks in small quantities, in the first half of the day, diluted with milk.
2. Taking herbal infusions for insomnia can be harmful. Along with the beneficial properties, pregnancy is a contraindication for most medicinal herbs. Many herbs have a pronounced effect on hormonal levels, so it is better to select such teas with a doctor.
3. Using valerian as a sedative for insomnia. You can use a decoction of valerian prepared at home. The pharmaceutical tincture is alcohol-based, so it is not recommended for pregnant women. You also need to remember that valerian lowers blood pressure, so hypotensive people should not drink it.
4. Taking analgesics at night to reduce pain.

How to get rid

In order to effectively cope with insomnia, it is not necessary to immediately resort to pills. Once the causes of the sleep disorder have been identified, you can counteract the sleep disorder yourself: there are many pleasant and useful ways to combat it.

First of all, you should put your emotional state in order:

1. Moral and physical stress should not be allowed. Stress during pregnancy contributes to the development of insomnia.
2. During this period, the support of family and friends is mandatory. There is no need to accumulate negative emotions, it is better to share your worries with others. This helps reduce nervousness, and therefore promote healthy sleep.
3. The expectant mother should surround herself with positive emotions: a positive mood will be created by classical music, walks in nature, reading good literature, visiting museums, theaters and cinema, watching good family films, and a hobby that does not require much effort (knitting, embroidery, caring for indoor plants).

To eliminate the somatic factors of insomnia, the following actions will help:

1. Avoid drinking caffeinated drinks (especially at night) and drink warm milk or herbal tea with chamomile or mint before bed.

Herbal infusions from other plants should be treated with caution during pregnancy and their use should be discussed with your doctor. Herbs may not be safe during pregnancy.

1. It is better to have dinner not too late - at least 2-3 hours before going to bed. Falling asleep on a full stomach is guaranteed to lead to nightmares and awakenings in the middle of the night.
2. You should not drink a lot of liquid at night so as not to suffer from frequent trips to the toilet.
3. For a more comfortable rest, you can purchase an orthopedic mattress or a special pillow for pregnant women. They will help you find the most comfortable position, especially in the last months of pregnancy, when your stomach is in the way.
4. Pillows are also often placed under the back and between the legs - this helps with pain in the lower back and legs.
5. A massage before bed will help relieve back pain, as well as cramps and spasms in the calf muscles.
6. During pregnancy, it is better to avoid a hot bath: it is advisable to limit yourself to a warm shower.
7. For itchy skin in the abdominal area, you can use moisturizing creams. To prevent itching, it is necessary to control the rate of weight gain.
8. If you have heartburn or difficulty breathing, you can sleep on a high pillow.

The most effective ways to normalize sleep

There are various ways to cope with sleep disturbances during pregnancy. Each pregnant woman’s body is individual, so there is no exact recipe for normalizing sleep. Eliminating insomnia should be about solving the problem that caused it.

How to deal with the problem yourself

Medications for insomnia are contraindicated for pregnant women, so it is best to use tips that will help normalize sleep naturally. First of all, you need to reconsider your daily routine. Therefore, you should adhere to the following rules:

1. Avoid nervous tension. Only physical fatigue leads to sound sleep. Emotional stress is one of the main causes of sleep problems. If you are nervous a lot during the day, it is extremely difficult to fall asleep. Lack of sleep during pregnancy also causes stress. If you think throughout the day that you will suffer from insomnia again at night, it will be even more difficult to fall asleep.
2. Refusal of daytime sleep. During the period of bearing a baby, many women feel tired and overwhelmed during the day. Therefore, the habit of sleeping during the day arises. Because of this, by the evening the necessary level of fatigue does not occur, so night sleep is weak and intermittent. In this case, you should at least temporarily give up daytime sleep.
3. Getting rid of nightmares. During pregnancy, a woman experiences nervous tension, which can cause nightmares. In this case, you should talk about unpleasant dreams with a loved one or a psychologist. This will help you calm down, which is a great way to combat poor sleep.
4. Normal physical activity. Many pregnant women become homebodies after going on maternity leave. This can cause insufficient physical activity, which leads to insomnia. An excellent way to get rid of insomnia during pregnancy is swimming, walking, simple exercises, and yoga. When choosing optimal physical activity, the duration and health status of pregnant women should be taken into account.
5. The bed is the place to sleep. With the advent of a lot of free time, pregnant women begin to read while lying down, watch a lot of TV, or simply relax while lying in bed. However, when insomnia occurs, it is necessary that the body perceives the bed only as a place to sleep.

Moderate physical activity has a beneficial effect on the quality of sleep.
Insomnia occurs very often and at different stages during pregnancy. In this case, you should not rush to take special teas or pharmaceutical drugs. An excellent method for normalizing sleep is to create your own nightly ritual. You need to start it two hours before bedtime. Before going to bed, you should adhere to the following recommendations:

1. Light dinner. You should not overeat before bed. Dinner should be light and low in calories. If you eat too much before bed, your working stomach will make you toss and turn all night. However, you shouldn't go to bed hungry either. If you feel hungry before going to bed, you can drink a glass of kefir or natural yogurt.
2. Bath or shower. Warm water helps the body relax. You can add a few drops of your favorite essential oil, salt or foam to the water. A hot bath is prohibited if there is a threat of miscarriage or premature birth. In this case, the optimal solution would be a warm shower.
3. Evening rest. In the evening you need to rest and relax. Therefore, there is no need to schedule any physical or mental activity in the evening.
4. Calm. Every woman knows that after she becomes pregnant, it is forbidden to be nervous. But he doesn't know how important it is. Nervous stress can affect not only the health of the unborn child, but also the condition of the woman. Including causing insomnia. Therefore, there is no need to watch horror or action films before going to bed, have unpleasant conversations or quarrel with family members.
5. Minimum water before bed. Very often, insomnia at the beginning of pregnancy and before childbirth is caused by frequent urination. Therefore, before going to bed, it is necessary to minimize the amount of fluid consumed so that you need to get up at night as rarely as possible.
6. Warm milk or herbal tea. Every day before going to bed, you should drink a glass of warm milk or herbal tea. Milk has a calming effect. If its taste seems unpleasant, you can add a little cinnamon or honey to it. For those who do not tolerate dairy products, herbal tea is recommended. The optimal solution would be chamomile tea, which has relaxing properties. But it is better to avoid drinking black or green tea in the afternoon.
7. Normalization of sugar levels. If you have difficulty falling asleep before bed due to weakness, tachycardia, or dizziness, low blood sugar may be the cause. Sweet herbal tea, a spoonful of honey or a banana can help solve the problem. However, this is only a temporary measure. You should definitely contact your doctor or therapist with these symptoms.
8. Moisturizing lotion for skin. If the cause of insomnia is itchy skin caused by stretch marks, before going to bed you need to lubricate the stomach, chest and other problem areas with a special lotion or any fatty body cream.
9. Massage. A massage is an excellent way to relax your body for normal sleep. Therefore, you should ask your husband to massage your feet or back before going to bed. It will help you relax and also reduce pain in your back and ankle joints.
10. Sex. If there are no medical contraindications, then sex will be a good addition to your daily ritual. Most people feel sleepy after sex, so this will help you fall asleep faster.

Features of sleep in late pregnancy

Insomnia is observed mainly at 32-39 weeks of pregnancy. The woman suffers from shortness of breath, gets tired quickly, and her growing belly makes it difficult to rest in bed. The enlarged uterus puts pressure on the bladder, which is why you have to get up frequently at night to go to the toilet. Also, in the last weeks of pregnancy, heartburn, caused by the pressure of the fetus on the organs of the digestive system, often prevents you from falling asleep.

Some women like to rest on their stomach. But in the last months of pregnancy, resting in this position is impossible. Pregnant women have to lie on their back or side.

Medical experts recommend that patients sleep on their back in the first months of pregnancy, and on their side in the last months. Before giving birth, it is undesirable to rest on your back, since the enlarged uterus can compress the inferior vena cava, which will negatively affect the condition of the embryo.