When women find out they’re expecting a baby, they might think they’ll have a sleep problem after the baby’s birth. But in some cases, this is a mistake. Because depending on how many months pregnant you are, everything from morning sickness to nightmares and involuntary movements of the legs in sleep can cause sleep problems before the baby is born.
Sleep problems of expectant mothers vary depending on the stages of pregnancy. Add to this sleepless nights after the birth of the baby, at least until then, it is very important to sleep as much as possible. It will provide great comfort to the expectant mother, to know how to eliminate or at least reduce these conditions and the conditions that cause sleep problems.
The first quarter of pregnancy:
In this first period of pregnancy, the expectant mother will constantly feel sleepy. This will cause increased progesterone hormone sluggishness due to instant pregnancy and the expectant mother to feel tired constantly. Of course, the uterus will start to grow and it will take all your mother’s energy.
The need to go to the toilet frequently during this period is one of the important causes of insomnia. As the increased amount of progesterone hormone and the growth of the cervix will begin to put pressure on the bladder, the expectant mother will need a toilet much more frequently. In addition, swelling swells will occur in the body in the first period of pregnancy, causing sleep disturbance. Perhaps the biggest cause of insomnia is nausea usually seen in the evening and late at night.
Solutions for insomnia during the first period of pregnancy:
First, the expectant mother should plan her bedtime. This should be planned just like your lunch hours. Besides, the mother-to-be should take a nap every time she gets a chance. Experts note that it will be of great benefit for expectant mothers to sleep between 2 pm and 4 pm.
Another suggestion is that instead of sleeping for 2 hours without interruption, two or three sleeps for 30 minutes. You should also reduce fluid consumption after 6 pm as you will need frequent toilets in the evening hours. Experts recommend that if caffeinated beverages are consumed, it should only be done in the morning. Pregnancy exercises are recommended in the early hours. Exercises in the morning, noon or early in the evening make it easier for the expectant to sleep, while late events will trigger insomnia.
The second quarter of pregnancy:
The expectant mother tends to sleep more comfortably as she enters the second trimede of her pregnancy. But you can’t sleep like a baby anyway. Because changes in your body are still ongoing.
During this period, you will get into trouble with reflux this time. The growing of the mother’s uterus will increase the pressure on the stomach, which will cause stomach acid to go into the esophagus. Resting in bed will reduce the feeling of burning. Another problem that the expectant mother will have during this period will be cramps in the legs. Cramps, especially in night sleep, can wake up the mother and wake up her expectant mother and leave her sleepless for hours. Meanwhile, as pregnancy progresses, some mothers become more anxious. This can cause disturbing dreams to occur during sleep.
Solutions for insomnia during the second period of pregnancy:
Try to stay as upright as possible for 4 hours after meals to get rid of the reflux that causes sleep problems or at least reduce that burning sensation. Because the digestive process works much slower during pregnancy. Therefore, sitting upright helps keep the stomach acids where they belong. Experts point out that it is not a good idea to lie down after dinner and watch TV. If the mother-to-be is too uncomfortable with reflux, she can choose to make breakfast strong in the morning and to gentrify dinners lighter. You should also apply a diet that reduces reflux. So stay as far away from spicy, fried and acidic food as far away as possible. These include tomatoes, citrus fruits and juices and coffee.
During this period, it is necessary to avoid fizzy drinks, including soda, to prevent cramps, another problem that takes the mother from sleep. Besides, it is important to make sure that enough calcium is taken. To ensure this, delicatessen products, dark green leafy vegetables, turkey, milk, bananas and salmon should be consumed profusely. Relaxing in the second period of pregnancy should be the top priority. A warm shower and seratonin hormone secretion in the brain will increase, you will sleep better as you calm your mind.
The third quarter of pregnancy:
As the final period of pregnancy enters, many of the expectant mothers start waking up at least 3 times a night. Two-thirds of mothers wake up more than 5 times each night. However, it is really vital to put sleep at the top of the list of priorities during this period. Research shows that mothers who sleep less than 6 hours a night take longer to give birth, and these mothers are more likely to give birth in caesarean sections than others.
During this period, the back pain of expectant mothers will become the worst enemy of night sleep. 60% of expectant mothers say that back pain during this period prevents them from sleeping at night. In the meantime, just like the first trimede of pregnancy, during this period, the need for toilets at night will increase. Because now the uterus has grown even bigger and your baby has begun to descend into the groin area. This will again increase the pressure on the bladder. In this last period of pregnancy, increased weight begins snoring as it can block the airways. This snoring causes sleep apnea and breathing to stop for about 10 seconds. Possible iron deficiency can again cause tingling in the legs during sleep. That’ll interrupt sleep.
Solutions for insomnia during the third period of pregnancy:
During this period, the expectant mother should sleep as much as possible lying on her left side. This position will reduce the pressure on your back and the circulation in your body will accelerate. That prevents snoring. Put pillows between your knees, behind your back and under your belly, or buy a pregnancy pillow. Regular abdominal exercises will also work. Release fluid consumption two hours before bedtime. Otherwise, you’ll have to get up for the need for toilets over and over at night. Evening walks and a warm shower will allow you to calm down and relax. To eliminate the tingling sensation on your leg, consume iron and folic acid storage foods. Finally, avoid caffeine as it increases the absorption of iron and folic acid.