Getting rid of insomnia for pregnant women

 

Insomnia affects many, but it is a bigger problem for pregnant women.. Learn about the causes of insomnia and how to get rid of insomnia for pregnant women

Many pregnant women suffer from the problem of insomnia, especially with the many changes that happen to their body during pregnancy. Below we learn how to get rid of insomnia for pregnant women, and the most important causes of insomnia.

Causes of insomnia during pregnancy

1- Hormonal change

Changes in the hormone progesterone are the most common causes of insomnia for pregnant women, and this may occur in the first and last trimesters of pregnancy, and these changes affect the usual sleep pattern of women, and take them to nap more than once, which negatively affects sleep at night.

2- Frequent urination

Frequent urination is a common pregnancy symptom in the first trimester due to the expansion of the uterus during that period and pressure on the bladder, and this causes insomnia, due to the urge to urinate at night repeatedly.

3- Back pain

The increase in the size of the abdomen with the progression in the months of pregnancy, successively, leads to back pain, especially when sleeping in an inappropriate position, and the pain affects daily life negatively, and leads to insomnia at night, and the inability to sleep.

4- Heartburn

The placenta secretes a hormone that causes the valve separating the stomach and esophagus to relax during pregnancy, and thus stomach acids rise into the esophagus, heartburn, and insomnia at night.

5- Anxiety and stress

Anxiety, tension and psychological stress cause sleep disturbances and insomnia, especially during pregnancy.

How to get rid of insomnia for a pregnant woman

It is very necessary to keep the bedroom calm, and the room temperature is appropriate, but in the case of night sweats, you can cool the mattress pad before bed, and if the toes are cold, you can use warm covers.

Make sure to turn off the lights and electronic devices about an hour before bed, to prepare the mind to sleep and secrete the hormones that stimulate sleep, while turning off the mobile phone, placing it away from the bed, staying away from annoying sounds as much as possible, and freeing the room from any noise.

Make sure to choose comfortable means, which take the position of the body for more comfort and relaxation, with washing the sheets at least twice a week, making the bed every morning, and spraying a light perfume in the room. It is preferable to use essential oils such as lavender oil, and you can add drops of essential oil on a piece From the cloth and put it under the pillow or add it to the water and spray the room with it, or use lavender oil in particular to massage the body before bedtime.

Bathing with warm water for 20 minutes before bed is one of the quick ways to sleep. Hot water at a temperature of 100 degrees prepares the mind to sleep quickly, as it helps it calm down and reduce anxiety and tension. Hot water raises the body temperature and thus produces sleep hormones, and you can also Add drops of essential oil in hot water such as lavender oil, chamomile oil.

Drinking warm drinks before bed, such as chamomile or anise tea, or warm skim milk has a great role in stimulating sleep hormones.

Be sure to wear comfortable, loose-fitting, soft cotton clothes that help facilitate sleep and get rid of insomnia.