Pregnancy insomnia creates discomfort for many pregnant women. If you also have insomnia, you probably wonder if it is normal or not.
The good news is that it is absolutely normal (affects about three quarters of pregnant women). It doesn't matter if you are in the first or last trimester, it can affect you at any time. However, there are enough effective and simple remedies to regain your sleep.
Signs and causes of pregnancy insomnia
There are several things that create or contribute to this problem. First of all, the fact that you will give birth to a child produces some very strong emotions.
You are likely to often lie in bed at night, thinking about what your life will be like after the baby is born.
The key to regaining sleep in this case is simple, you just have to relax and clear your mind.
However, the problem may not be related to stress or thoughts. When you are pregnant your body will go through many changes and this can affect your sleep. Some of these physical symptoms can be: frequent urination, back pain, stomach upset and muscle cramps in the legs.
Although there are a lot of physical symptoms, there are some mental ones that you can consider. One thing that can keep you awake is the fact that you have dreams that seem very real.
Your body goes through many hormonal changes that you cannot control in any way, so it is good to focus on eliminating the causes of insomnia that are not related to hormones.
Remedies of insomnia in pregnancy
Most of the reasons that pregnant women suffer from insomnia have been covered and we know that the two causes happen because of two things. The fact that you cannot relax or feel comfortable are two easy problems to solve.
There are several relaxation methods for pregnant women. Many women prefer meditation and yoga, two very effective ways to get rid of everyday stress. If you do not like these options, there are other methods available. The easiest thing is to take a warm bath before going to bed.
Another method is to transform the environment in which you live in an oasis of peace through the following methods:
• Lights up scented candles
• Adjust the room temperature to the level you are comfortable with
• Avoid solving service problems (reports, documents to fill etc.) in bed so that you do not have to think about them
• Listen to relaxing music
• Pull the blinds if you are disturbed by the sunlight
Now that you have transformed the environment around you into something pleasant and relaxing, you should also worry about the comfort level. If you think the bed mattress is not to your liking, you can order a special pillow for pregnant women. It is specially made to support your body and can in time eliminate insomnia.
Here are some ways you can fight insomnia:
• Avoid caffeine in the evening
• Try to drink chamomile tea before bedtime (however avoid chamomile tea in the first trimester of pregnancy)
• If dreams that seem very real wake you up, try writing them down in a journal before going to bed
• You can drink a cup of warm milk before going to bed
• Eat foods containing tryptophan, magnesium and / or melatonin (all known for their ability to induce sleep), examples include: potatoes, turkey, almonds, cereals, cheese, fish, eggs, honey and bananas
• Some women sleep better stand in the sitting position
• Try to use a sock full of hot rice or a bottle of hot water (or ice cubes) when your back or hip hurts