Why does insomnia appear in late pregnancy?
This is what sleep disorder is called, which is characterized by poor sleep, short duration and quality of sleep. At first glance, a small problem, but in fact it significantly affects the quality of life of a person, and what to say about future mothers!
Their sleep disorder is more common in the last months of pregnancy. But in the early days, many complain that, that they do not get enough sleep during 7-8 hours of night sleep and are constantly drowsy.
There are several reasons for insomnia in the third trimester. And, above all, it is a growing womb, which creates a weight and discomfort for all internal organs. Night trips to the toilet are getting worse, because the bladder is constantly under pressure, and the night cramps of the calf muscles, heartburn.
The weight of the baby also increases the load on the skeleton, which leads to pain and a feeling of heaviness that do not pass even at night. And stretchy skin causes itching, and this prevents a woman from sleeping normally. Fear of childbirth is another important factor, especially if pregnancy is the first. Therefore, many future mothers have nightmares. Fearing their repetition, they can not fall asleep.
By and large, the insomnia does not affect the baby at this time. But if you consider that the fetus and mum are one whole, then her sleep disorder and the baby in the womb make it restless.
How to deal with insomnia with pregnant women
The best way is to prevent it. Already in the early stages of bearing a toddler, a woman must make a certain order in her life, adhere to the regime, so that the organism more easily adapts to the load and a new role. Go to bed at the same time. This helps the female body to form a habit more easily and quickly to go to sleep. The most important cases should be planned for the first half of the day.
If a woman decides to sleep for an hour or two in the daytime, then perhaps this is what prevents her from falling asleep in the evening. In this case, it is worth trying to give up daytime sleep. It can be replaced by reading, walking at a slow pace in the park or other activities that allow the body to rest and bring pleasure.
Of great importance is the quality of food, especially dinner. No tea, coffee, chocolate, cocoa, fatty meat, fried can not be used! Three hours before bedtime, only mild food should enter the stomach of the expectant mother. For dinner, it is recommended to eat vegetables, fish, cereals, and dairy products.
The room in which the future mother sleeps should not contain objects distracting her. It's a ticking clock, television, radio. Yes, and attributes for sleep should be appropriate: orthopedic mattress, bed of natural cloth, comfortable pillow.
And therapists, and gynecologists recommend women in the evening to walk on foot in any weather. Let them be at least half an hour after supper. This will allow a woman to enrich the oxygen supply, remove tension. If a pregnant woman accompanies a pregnant woman on her walk, the benefit from her will be even higher.
Immediately before bedtime, it is recommended to take a relaxing bath with broths of lemon balm, lavender, mint. It is possible to light an hour before a dream aroma lamp with oils of the same grasses. Soothing incense let you fall asleep soon.
You can ask your husband to do a relaxing massage of the back, legs.
If the pregnant woman can not fall asleep within 30 minutes, then it is better to get up, go out of the bedroom, listen to quiet music, read, and go to bed again only with drowsiness. Stroke your tummy, Sing a lullaby to the baby, remember the pleasant moments of childhood.
No sedatives alone woman should not take without consulting a doctor. The only thing you can try to drink is a glass of warm milk with honey, mint infusion, lemon balm. They are recommended to be consumed 30-40 minutes before going to bed.
If a woman knows that the cause of her insomnia lies in fear of childbirth, then it's worth visiting a psychotherapist, consult a psychologist.