Sleep in late pregnant women. Why you can’t sleep during pregnancy and what to do about it

Insomnia during pregnancy. It would seem that such a simple question, you don’t even need any medications... probably. I called my friend, obstetrician-gynecologist Irina. And she says: with such questions it is better not to contact a doctor, but to sleep experts. So I set myself the task of finding a sleep expert. But I didn’t give up on the idea of getting a comment from a doctor.

Armed with a notebook, I came to the specialists with the following questions:

Insomnia during pregnancy early stages or later may have Negative consequences for a baby?

How to deal with poor sleep early/late?

What to do with long-term insomnia?

They helped fight insomnia obstetrician-gynecologist at the Maternity Hospital on the street. Truth Merkulova Maria Dmitrievna, project manager for children's sleep consultations Sleep Expert Olga Dobrovolskaya and pregnancy and maternity coach, author and director of the “Mother of the World” project Katya Matveeva.

⁣Why does insomnia occur in different periods pregnancy and how to cope with it?

“Expectant mothers often complain of insomnia, especially at the beginning and end of pregnancy. And this is primarily due to powerful hormonal changes in a woman’s body. After all, he devotes the first trimester, figuratively speaking, to restructuring his own functions and learning to live in a new way. And in the third, the body is already systematically preparing for childbirth,” says Katya Matveeva. – Both of these complex processes in the life of the mother’s body are quite long and complex. And insomnia can be tiring and cause additional anxiety.

Here it must be said that sleep disorders are often provoked precisely by increased anxiety, which accompanies especially the 1st and 3rd trimesters of pregnancy. It’s no secret that when learning that she will become a mother, a woman is one way or another forced to think about a thousand moments related to the upcoming motherhood, from the baby’s health to “will I be able to cope?” In the middle of pregnancy, everything “settles down” a little, but in the third trimester, as labor approaches, anxiety and fears increase again.

However, you should not resort to pharmacological drugs, and also enjoy herbs. This rule applies to any health problems of a pregnant woman, which is well known.”

“Everyone knows that healthy and good sleep is of great importance in human life. Naturally, during pregnancy it is doubly necessary, because with insomnia the nervous system is depleted and wears out. And you future baby will experience absolutely the same emotions and experience the same discomfort! This condition will have a negative impact on health, so it is necessary to fight insomnia,” Maria Dmitrievna Merkulova shared with me.

“Try it,” she continues. – Change your daily routine and avoid overexertion and stress. Include walks in the fresh air into your schedule, especially in the evening before bed. A warm shower or bath will help you relax, after which you can drink a glass of warm milk or chamomile tea. Don’t forget that comfort should surround you everywhere: in the bedroom there should be Fresh air, pajamas should be comfortable and made from natural materials. If they bother you nagging pain in the legs, it will help light massage– it will relax tense muscles and help reduce and relieve swelling. By the way, you can add a drop essential oil, for example an orange.

If, despite your efforts, the problem with insomnia remains, contact a specialist. After all, the causes of insomnia and methods for correcting it can be different, and in your case everything also depends on the duration of your pregnancy. Therefore your personal doctor – best helper and an ally in solving such problems.”

So why is insomnia during pregnancy dangerous?

“A mother’s sleep pattern during pregnancy affects the baby’s sleep pattern when he is born. So the mother has quite a lot of time to teach the baby that night is night and you need to go to bed early, and not after midnight,” answers Katya Matveeva.
In addition, the baby in the tummy experiences the same emotions as the mother. Your stress is your baby's stress.

Insomnia in the first weeks of pregnancy

physiological (normal) loads. Insomnia - common complaint expectant mother from an early stage. Sleep disturbances in the first trimester are of an emotional nature. If we talk about physiology, it just implies increased drowsiness: the actively secreted one protects pregnancy, forcing the woman to rest more often,” says Olga Dobrovolskaya. – If already in the first weeks of pregnancy a woman complains of worsening sleep, she should evaluate her emotional background and level of sleep hygiene. If it is sometimes difficult to cope with emotions, then it is not difficult to follow the general rules of sleep:

1. Go to bed and (be sure to) get up at the same time.

2. Be sure to have a bedtime ritual: a shower, changing into pajamas, a paper book, meditation or writing in a diary - whatever brings pleasure and helps you relax.

3. Watch your caffeine intake. If you have not yet stopped using it after learning about your pregnancy (in small doses it is acceptable - 1-2 cups a day), then in case of problems with sleep you will have to do so.

4. Stop using gadgets and watching TV before bed - the bright light of modern screens stimulates our brain to stay awake.

5. Learn relaxing breathing techniques. Try the 3-6-9 technique (inhale for 3 counts, pause for 6 counts, exhale for 9 counts).

6. If frequent trips to the toilet, characteristic of your stage of pregnancy, become a factor in poor sleep, limit liquids before bed, try not to turn on bright lights when visiting the toilet, so as not to destroy the sleep hormone melatonin - this will make it easier to fall asleep again.”

Insomnia in the second trimester of pregnancy

“The second trimester is the most favorable time pregnancy, and for sleep this is no exception, says Olga Dobrovolskaya. – The difficulties here are caused by emotional background or some drugs. Tell your doctor about these side effects so that he can find you another medicine.”

Insomnia in the third trimester of pregnancy

“The third semester increases the load on the body,” says Olga Dobrovolskaya. – A growing baby puts pressure on all organs abdominal cavity, reduces lung capacity and in some situations impairs blood supply to the extremities. Recommendations for general hygiene dreams remain objective at this time, but now it is worth taking additional care of physiological comfort.

1. Sleep on your left side. This will help to fully supply nutrition and oxygen to both the baby and your organs, and will also reduce the release of acid from the stomach.

2. Try not to eat 2-3 hours before bedtime to full stomach did not release additional acid when lying down - this will alleviate possible heartburn.

3. If your legs hurt, be sure to place a pillow under them - a little elevation will help the outflow venous blood and will reduce swelling.

4. Don’t be shy about asking your spouse to vacate the bed for you alone. Habitual snoring that you haven't noticed before can cause you to stay awake for many hours at night.

5. Take care of the darkness in early morning- the first rays of the sun wake up human body, and if you've been lying awake half the night, you'll want to sleep in the morning.

6. Abdominal pain can be a reflection of lower back pain - try placing a pillow under your stomach or lower back. If additional support does not provide relief, consult a doctor!”

⁣And two more important rules that will save you from insomnia during pregnancy:

Katya Matveeva shares:

1. “The first and most important thing for every pregnant woman to understand is that physical rest is strictly contraindicated for pregnant women. Especially considering the fact that blood volume, body weight, and, accordingly, the load on muscles and ligaments increase, which most often leads to pain in the legs and lower abdomen. And this suggests that the best prevention and treatment of sleep disorders associated with pain in the legs and lower abdomen is physical education!”

2.As the uterus grows, you should try not to fall asleep on your back. The growing uterus compresses the inferior vena cava, which disrupts the circulation of venous blood in the legs and pelvic organs, and therefore in the uterus. This causes hypoxia of the uterus, placenta and baby, which is really bad for both mother and baby and, of course, can provoke insomnia, pain and ailments at night.”

Almost every representative of the fair sex in interesting position notices in himself periodic attacks insomnia. Sleep disturbances in pregnant women can occur at any stage of pregnancy and are a consequence of psychological, physiological or pathological reasons. How to recognize this state, get rid of it and sleep as comfortably as possible at night? You will read about this and much more below.

Causes of insomnia during pregnancy

As modern medical statistics, already in the first trimester of pregnancy, 4 out of 5 expectant mothers complain of sleep problems. Over time, their percentage even increases - by the third trimester, only 3 percent of pregnant women do not suffer from insomnia.

In the vast majority of cases, sleep disturbances are caused not by pathologies and diseases, but by psychological and physiological reasons.

Psychological factors:

Strong anxiety about the condition of the fetus during pregnancy;
Nervous tension and stress;
Fear of future births, especially if they are the first in a woman’s life;
Regular nightmares.

Physiological factors:

Poor sleeping position. Often, pregnant women cannot sleep due to the lack of the proper level of comfort, especially in the later stages, read more about comfortable ones;
Pain syndrome. Drawing unpleasant sensation in the back and sacrum caused by restructuring bone structure And increased loads, do not allow you to fall asleep quickly and easily;
Convulsions. Starting from the 2nd trimester, the fair sex often complains of cramps in the calf muscles and other types of smooth tissues, which intensify in the evening and at night;

Labored breathing. In case of high presentation of the fetus or large child, even in the middle stages of pregnancy there is shortness of breath and problems with comfortable breathing, which causes insomnia;
Frequent urge due to slight need. Pregnant women feel a frequent urge to empty the bladder, in some cases they can get up up to 7-8 times a night, which worsens falling asleep and the overall quality of sleep;
Nausea, heartburn, itching. Three unpleasant symptoms of toxicosis during pregnancy can lead to poor sleep.

Features of sleep during pregnancy

Pregnancy is a special time for global restructuring of a woman’s entire body and preparing it for future childbirth. Sleep during this period is especially necessary for the fair sex to restore strength and has its own characteristics.

Insomnia in early pregnancy

Insomnia often plagues the fair sex during this period of time. From the first weeks, it can be associated with the beginning of hormonal changes in the body, which is actively preparing for the process of bearing a child in all subsequent months.

Some doctors, along with other early manifestations, classify sleep disturbances as one of the signs of pregnancy.

Sooner or later, the expectant mother will find out what has arisen in her new life. She immediately begins a difficult psycho-emotional period associated with her first worries about the fate of the baby - this is especially evident in those representatives of the fair sex who feel the joy of motherhood for the first time.

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Starting from the 5th week, a woman may show the first signs of toxicosis – bad feeling, nausea and vomiting, periodic itching and other negative manifestations that prevent you from sleeping peacefully at night. The above manifestations are aggravated by the end of 1 trimmeter due to excess pressure on bladder– a woman often gets up for minor needs, natural continuous night rest is violated.

Trouble falling asleep and frequent waking up lead to fatigue, discomfort and irritability during the day, which in turn negatively affects health and causes stress.

Sleep disturbances in the second trimester

The second trimester is the most convenient period of time for a woman, during which many unpleasant symptoms pregnancy. The emotional stress of the first weeks subsides, the toxicosis that has tormented the fair sex all this time disappears. At the same time, the baby himself is not very large yet, which does not create additional inconvenience during sleep.

As medical statistics show, in the majority of pregnant women in the 2nd trimester, insomnia caused by physiological or psychological reasons partially or completely disappears, naturally, if the woman adheres to basic principles normal sleep hygiene, and also does not have serious chronic diseases or functional disorders.

Insomnia during pregnancy in the third trimester

After a relatively short period of rest from insomnia, toxicosis and other not very pleasant manifestations of pregnancy, negative symptoms begins to bother the woman again. It is in the 3rd trimester that almost every representative of the fair sex suffers from regular sleep disorders.

The main causative and provoking factors that worsen sleep in the above time period:

Uncomfortable sleeping position. A pregnant woman's belly is already quite large and it is virtually impossible to sleep in the usual position on her stomach. In addition, doctors strongly do not recommend resting on your back at night, especially in the third trimester - this can cause a number of pathologies for the fetus, as well as cause great discomfort the very representative of the fair sex. The only option left is to sleep on your side - for many it is not very comfortable, and the position itself does not contribute to falling asleep quickly;
Heartburn. Almost all women in the 3rd trimester of pregnancy suffer from heartburn. Discomfort in the esophagus increases significantly in horizontal position, while classical antacids do not give desired effect getting rid of the problem. The process of falling asleep in this situation can drag on for hours;
Fetal kicks. The unborn child is actively growing, moving and pushing, while his circadian rhythms are in no way associated with normal routine mother's life. In some cases, the baby begins to push at night, which does not allow you to fall asleep quickly and wakes up the fair sex at the most inopportune moment;
Bone pain syndrome. In late pregnancy, the pelvic bones are not only rebuilt for future childbirth, but also experience excess pressure due to a shifted center of gravity. Serious loads throughout the day “response” night pain in the area of the back and sacrum, which clearly does not contribute to comfortable falling asleep and healthy sleep;
Urges due to “minor need”. In the pelvis of the fair sex in the later stages, due to the increase in the size of the fetus, there is practically no room left for the bladder. Even with little filling, the woman feels a strong urge to urinate, as a result of which she can rise 5, sometimes even 8 times at night. Such interrupted sleep does not provide true rest to the body and in the short term leads to insomnia;
False contractions. It is very soon before birth and the uterus prepares for this process through irregular contractions, especially in stationary positions during night rest. Such “training” sometimes leads to the onset of false contractions, which can last several tens of minutes. This physiological process definitely won’t let a pregnant woman sleep;
Psychological excitability. There are only a few days and weeks left before giving birth - a woman, especially if she is expecting her first child, is very worried about this, especially when all the day's affairs are done and preparations are underway for the night's rest. Anxiety, worries, worries are “food” for insomnia.

What to do for insomnia in pregnant women

You cannot simply ignore insomnia in late pregnancy and expect that sleep disturbances will disappear after childbirth. Poor sleep for even a few months can undermine the health of the expectant mother and negatively affect the baby.

However it is necessary to switch to the treatment of sleep disorders from with utmost care – the best option will be an appeal to a specialized specialist, a comprehensive examination to identify the cause of insomnia.

Ensuring sleep comfort and optimal nutrition

Correct temperature regime . In the room where a pregnant woman rests at night, there should be support optimal temperature in the range from 18 to 20 degrees above zero. As a rule, this indicator increases upward, especially in the autumn-winter period;
Optimal humidity. The air in the bedroom should not be dry - this provokes discomfort, insomnia, as well as nasal congestion and other unpleasant symptoms. Regularly ventilate the room, introducing fresh air into it, if necessary, use classic automatic humidifiers;
Carefully selected sleeping area . The bed for a pregnant woman should be wide and long, and stand securely in place. It is better to avoid couches that are too low or too high - representatives of the fair sex in an interesting position should find it comfortable and safe to get up from the bed. Additionally, pay attention to bedding accessories - an orthopedic mattress and pillow, a blanket with good hygroscopicity, air exchange and heat capacity, linen made from natural materials and other accessories must be of high quality and fit the size;
Sleep position. The only anatomically correct and safe position for the baby's health during night rest in pregnant women is on the left side. An alternative could be a semi-sitting position, as well as sleeping on your stomach until signs of abdominal enlargement appear;
Removing psycho-emotional arousal. You need to go to bed calm and collected - try to avoid stress and anxiety, get ready for a future long rest;
Balanced diet. Give preference to light protein foods over vegetables and fruits, eat small meals, and refrain from eating food a few hours before going to bed.

Medicines and folk remedies for insomnia during pregnancy

Appointments are only possible if prescribed by a doctor. sedatives on plant based – medicinal homeopathy(Persen, etc.) does not have a systemic effect on the body and can become an element complex therapy for sleep disorders.

Traditional medicine recipes can be an alternative to the drugs described above. It is advisable to use any of the options proposed below only after agreement with specialized specialist, making sure there is no allergy to the components of the recipe, and also taking into account individual characteristics a woman's body during pregnancy.

Herb tea. Take half a teaspoon of St. John's wort and lemon balm in equal proportions, brew them in a teapot, drink 1 glass before bed;
Milk with honey. An excellent remedy for relieving stress and fatigue, as well as fighting insomnia, is a glass of warm milk with 1 teaspoon of honey, which should be consumed 15-20 minutes before going to bed;
An effective sedative that is safe for pregnant women - pharmaceutical valerian. It can be used in the absence of cardiovascular pathologies in a pregnant woman, just not in shape alcohol tincture, and using the regular brewing method - 1 teaspoon of the product per glass of water. The resulting, strained and cooled decoction should be consumed before bed.

Relaxation

Before going to bed, you need to prepare your body for the night's rest, both physically and emotionally.

Sexual contact. Recommended by doctors in the absence of contraindications and pathologies in the expectant mother;
Walking in the fresh air. 1 hour before bedtime, go out into the fresh air and take a leisurely walk for at least 20 minutes;
Warm shower. An excellent means of relaxation is a comfortable warm shower or bath, taken 30-40 minutes before expected sleep;
Good against insomnia breathing exercises, combined with basic exercise therapy in a lying position. Doing yoga during pregnancy is strictly not recommended, as is using aromatherapy, especially with strong odors;
You can complete the list of relaxation activities with a comprehensive relaxing full body massage. Special attention should be given to the back and limbs.

What should pregnant women not do or eat if they have insomnia?

Bad habits- down with it. During pregnancy, it is necessary to completely avoid drinking alcohol in any form, as well as smoking. These bad habits not only lead to insomnia, but also negatively affect both expectant mother, and on the fruit;
Refusal sleeping pills . The easiest way for a woman to fall asleep if she suffers from insomnia is to take classic sleeping pills. Unfortunately, their use during pregnancy is strictly prohibited due to the large amount side effects on the woman and the fetus. Use homeopathic medicines with caution medicines on a plant basis, and only as prescribed by a doctor;

Coffee and tea before bed- this is bad. Coffee and strong black tea contain a large amount of tonic substances that can disrupt your health for several hours. normal sleep. Stop using them at least 3 hours before your night's rest;
Drinking fluids in moderation and avoiding diuretics. Try to reduce daily use fluids to the required physiological minimum (2 liters per day) - this will help fight swelling, leading to insomnia and disrupting normal physiological metabolic processes. In addition, it is forbidden to use diuretics - they not only dehydrate the body, but also severely irritate the bladder, which is why a pregnant woman may need to pee more often at night;
High activity - only during the day. Don't show increased physical activity before a night's rest, limit yourself to a light walk and not burdensome household chores;
Stress is the enemy of health. Avoid stress that leads to increased excitability. Try to fight depression, be in a favorable mood and quarrel less with your family - this will save your nerves and allow you to sleep more peacefully.

Why is insomnia dangerous and harmful for pregnant women?

Insomnia is not just a bad dream, it leads to mass unpleasant consequences, especially in pregnant women.

Hormonal disorders. Lack of healthy quality sleep leads to hormonal imbalance, which, together with the restructuring of the body during pregnancy, provokes increased tone uterus and increases the risk of miscarriage;
Circadian rhythm disorders. Woman after sleepless night will feel overwhelmed all day, unable to cope with home and work matters;
Provoking depression and psychosis. Even pregnant women who feel normally are prone to stress and frequent shifts moods. Insomnia only aggravates this process, often provoking the development of depression and psychoses of a wide etiology. In some cases, a representative of the fair sex may even need qualified medical assistance from specialized specialists;
Cardiovascular pathologies. Chronic lack of sleep leads to increased heart rate, surges in blood pressure and, in the medium term, a wide range of cardiovascular pathologies.

Pregnancy progresses in different ways; during this period, women face difficulties. Many people complain that they experience unreasonable insomnia during pregnancy, which causes weakness, drowsiness, lethargy, and overall poor health.

Carrying a fetus causes hormonal changes; proper sleep at such moments is simply necessary. If you periodically do not get enough sleep and do not rest during the night, over time, irritability, nervousness, and exhaustion of the body will appear, which negatively affects the development of the baby. Similar condition It’s dangerous and can provoke psychological and physical problems, so you need to fight insomnia.

Types of insomnia during pregnancy

Depending on what specific time of night there is poor sleep, or its complete absence, insomnia is conventionally divided into three types:

Evening (starting). Sleep does not come, the woman tosses and turns in the evening, turning from back to side. He lies for hours without closing his eyes, going over in his head what happened during the day, what will happen tomorrow. Usually, at such moments, a woman immediately feels that she will not be able to fall asleep, sleep will not come.
Loss of sleep state. In the evening, as if nothing had happened, the pregnant woman falls asleep. She sleeps peacefully, nothing seems to bother her, doesn’t bother her, but after certain time, wakes up. She just opens her eyes and it’s as if she hadn’t slept at all before. It is impossible to sleep until the morning; some people manage to sleep for two hours, others a little more - 5, 6 hours throughout the night.
The final phase of morning insomnia. It’s almost dawn, the night is ending, I still haven’t been able to fall asleep, and in the morning I don’t feel drowsy. You feel weak, lethargic, and overwhelmed. Sometimes, on the contrary, severe drowsiness sets in in the morning, which is very difficult to fight.

When carrying a fetus, expectant mothers most often complain of evening insomnia. They complain that the very state of pregnancy, discomfort, prevents them from falling asleep, big belly. Sensation of fetal movements. Regardless of what type of insomnia progresses, with unpleasant phenomenon you need to cope, get proper and enough rest. It is believed that you need to sleep at least 10 hours during the day, so “lack of sleep” must be compensated at other times, for example, in the morning or afternoon.

Causes of insomnia during pregnancy

Anxiety caused at night, first of all, has the nature of a woman’s internal state. No matter how it looks from the outside, future mommy, somewhere inside himself, he worries deeply in his soul, constantly thinking about what’s to come. Many cannot get used to their situation at all, hence the nightly torment. Analyzing general state women at one or another stage of development of the gestating fetus, there are several reasons that cause sleep disturbance during pregnancy:

hormonal imbalance caused by ongoing slow changes in the body;
emotional stress, nervousness;
developmental physical discomfort certain diseases(heart, digestion);
mental disorder;
difficult pregnancy;
development of chronic pathologies;
discomfort caused by an uncomfortable bed, sounds, noise, or lights on;
the room is stuffy, hot, cold, too humid air, damp, dust;
at night a lot was eaten, tonic drinks were drunk;
the woman has been taking some for a long time medications, affecting sleep;
frequent urge to go to the toilet;
sleeps a lot during the day;
My sides hurt from constantly lying in front of the TV and reading while lying down.

Along with this, we can note other isolated factors that can excite the nervous system and cause insomnia, for example, frequent viewing of horror films. Restless work activity, unsettled family life.

Poor sleep during pregnancy in the first trimester

Most women do not sleep well during pregnancy due to hormonal changes in the body. Usually this is noted in the early stages and is considered the first sign of an “interesting” situation.

This phenomenon provokes anxiety and discomfort at night. Heartburn and shortness of breath occur. The frequency of changes in body position causes lumbar pain and limb cramps. All this leads to chronic fatigue and lethargy. Terrible thoughts come to mind, fear of the upcoming birth. At such moments, women are irritable, prone to nervousness, and prone to stress. Some people are not at all happy about what is happening.

In the second trimester

Closer to the second trimester, the main cause of insomnia remains a woman’s emotional imbalance. Anxiety increases, and along with it irritation. Women, pondering the upcoming events of motherhood, still remain restless. It’s impossible to rest properly at night; everyday issues take over the excitement.

The majority of women complain of shallow sleep, an overly sensitive state during sleep, and a clear perception of what is happening around them. The stomach, as a rule, does not yet interfere with sleep, but the tension is increasing. Given the characteristics of pregnancy, sleep disorders may be associated with them.

In the third trimester

Poor sleep in the third semester provokes nightmares. Some are tormented by dreams about the upcoming birth, obstetricians. Be restful sleep provokes profuse sweating, a woman in a dream seems to be experiencing a parallel reality, waking up in a sweat, complaining of chills and discomfort. This happens as a result mental state pregnant at this stage, apprehensions, fear of the upcoming birth. Constantly thinking about the future, many people cannot sleep under such emotional influence, especially during pregnancy, because there are others unpleasant factors family life.

are starting to appear physiological reasons bad sleep. In the third trimester, the uterus is already significantly enlarged, the stomach becomes quite large. Difficulties arise with how to lie down comfortably, especially in the 8th and 9th month. Lying on your back is uncomfortable, and in some cases even undesirable. The fetus puts more and more pressure on the bladder, causing frequent urge to go to the toilet. It becomes difficult to breathe as the fetus puts pressure on the respiratory organs. Increased sweating and fever occur.

The child begins to move more and more often, the movement is increasingly reflected by discomfort, even pain in some organs. In addition, if the fetus becomes very active during sleep, you need to change the position of the body, since, most likely, the woman is lying down uncomfortably and the child is uncomfortable, something is squeezing him.

What to do

Realizing that it is no longer possible to sleep properly for a long time, the state of sleep deprivation is chronic, you need to learn to control your sleep. It is important to understand that the phenomenon cannot be treated in this situation, nor can you take any medications (sleeping pills), even if you were constantly taking them before pregnancy.

First, you need to visit your doctor, get a consultation, tell him how the phenomenon manifests itself, and what worries you about it. Together with a specialist, try to find out the cause of the phenomenon, and then he will tell you what to do. Sometimes, in extreme cases It is permissible to prescribe a certain number of drugs to improve the condition of the body and regain lost sleep.

In such cases, it is recommended to drink soothing decoctions prepared on the basis of medicinal herbs: valerian, mint, chamomile, thyme, motherwort, licorice. Dry ingredients must be steamed and brewed strictly following the manufacturer’s recommendations. If you have a bad reaction to the decoctions, stop taking it.
It is necessary to eat little in the evening, trying not to overload the stomach, which provokes poor sleep during pregnancy. Include in menu fresh salads, radish, black currant, asparagus, beets, melon, these products are believed to promote sound sleep. In general, reconsider your daily ration nutrition.
Avoid drinking tonic drinks, especially at night. In general, drink less fluid so as not to increase the urge to go to the toilet at night.
During the day, and especially in the evening, do not worry, do not be irritated, avoid stressful situations. In general, a person who is “ruffled” by the evening will rarely be able to sleep peacefully, and even more so in this state.
If your heart rate begins to increase in the evening and shortness of breath appears, it is enough to drink a mug of sweet tea, but warn your doctor about such symptoms, especially if they are constant. Most likely there is a lack of sugar in the body, hence the reasons.
It is useful to eat a spoon shortly before bedtime natural juice turnips It is prepared simply by squeezing the turnips into pulp and adding an equal amount of honey. Leave for a couple of days before taking and store in the refrigerator.
Take shortly before rest cold and hot shower. Warm your feet in warm water.
In the morning you need to get up earlier, walk more in the fresh air, move, and not lead a passive lifestyle.

Faced with restless sleep, insomnia, you need to think about whether the pregnant woman’s overall lifestyle is correct. Perhaps the woman sleeps a lot during the day and gets up late in the morning. Perhaps, in general, throughout the day, a woman is inactive, passive, practically does not expend energy during the day, so sleep does not occur.

Creating a favorable atmosphere

Only in the most favorable conditions will a night's rest become useful and comfortable. Therefore, before going to bed, you need to:

ventilate the room;
wear appropriate pajamas to stay warm or, conversely, not to freeze;
it is convenient to put pastel accessories, purchase a special orthopedic pillow for pregnant women;
It is better to turn off the light, the room should be calm and quiet.

When going to bed, you need to emotionally tune in that today you will have a good dream, try to fall asleep.

In general, when a woman decides to give birth to a child, she is emotionally in the right mood, does not worry too much about anything, does not have problems with sleep, but what if future mom If you are increasingly complaining about poor sleep, you need to tell the supervising specialist about this. No one will immediately say why a pregnant woman can’t sleep at night; sometimes it may even take a series of tests to understand.

A specialist who often observes pregnancy advises seeking help from a psychologist, neurologist, somnologist and other doctors, who, after identifying the cause of concern, can establish a normal, full-fledged night sleep. However, the problem becomes more serious when other symptoms slowly appear along with nighttime insomnia. developing pathology. That is why we cannot delay dealing with such a phenomenon. You shouldn’t deal with it on your own; in any case, you should first consult a doctor.

ABOUT vital importance, healthy, full-fledged sleep in the life of any person is perhaps unnecessary to say. And of course, during pregnancy, sleep is doubly necessary: without enough sleep and rest during the night, a woman feels tired, exhausted and irritable during the day, and this is harmful, even in her normal state. In addition to the fact that with insomnia, the mother’s body works hard and is exhausted, the fetus inside her experiences the same emotions and experiences the same sensations. Insomnia during pregnancy is dangerous for both, at any stage, and must be dealt with.

Why can't pregnant women sleep?

According to statistics, 78% of pregnant women experience difficulty sleeping and 97% of women experience at least insomnia during pregnancy in the 3rd trimester. There can be many reasons for sleep disturbance: both psychological and physiological.

Many people experience insomnia during early pregnancy. Some experts believe that insomnia in early pregnancy is one of the most early signs onset of pregnancy. Its appearance is explained by hormonal changes in the body, which is more than logical. As a rule, insomnia in the early stages of pregnancy is the result of your worries - you are constantly thinking about the future, weighing your options, assessing the strengths and desires of your loved ones...

However, insomnia in early pregnancy is a rare event, in most cases, its appearance is associated with the final, third stage, and insomnia during late pregnancy is a completely natural phenomenon. It is becoming increasingly difficult for a woman to sit comfortably in a bed, some begin to suffer from heartburn, others have shortness of breath, many suffer from pain in the side or lower back, leg cramps, the skin is terribly itchy due to stretching, the baby is overly active or prefers to have fun at night, and besides, I constantly want to go to the toilet.

Making the situation worse chronic fatigue, fear of the upcoming birth, excessive impressionability and emotionality of this period. Insomnia during pregnancy in the 3rd trimester can be caused by dreams about the maternity hospital, the midwife, and the birth process. Often on latest dates I dream of waves, a whirlpool, a raging ocean, symbolizing pregnancy, childbirth, etc. Many women wake up from a horror dream that they have lost their baby. However, experts convince us not to give special significance such nightmares, because their appearance is completely justified - psychological condition in the third trimester of pregnancy it is very difficult, because not only the body changes, but also the consciousness, preparing for childbirth and parental responsibility. Remember: you shouldn’t worry, especially over trifles! If the dream still won’t leave your head, discuss what’s tormenting you with a loved one, and you’ll understand that nothing bad happened.

What happens to insomnia during pregnancy?

Insomnia during pregnancy, and in principle, comes in three types. When in the evening you cannot fall asleep for a long time, tossing and turning for hours from side to side, this is the so-called starting insomnia. At this time, a person, as a rule, analyzes the events experienced during the day and reflects on the affairs that lie ahead. The second type of insomnia is the inability to maintain a state of sleep during the night. You fall asleep, but constantly wake up, interrupting your sleep, and the next morning you do not feel rested at all. The third type is insomnia of the final phase - having woken up in the morning, it’s impossible to fall asleep again.

Insomnia during pregnancy in the 3rd trimester is most often the starting point - it becomes increasingly difficult to fall asleep, having a large, heavy belly, in which life tirelessly “seems”. Various “ side effects» pregnancy. But regardless of when a pregnant woman cannot sleep, she needs to learn to cope with these problems and provide the body with proper rest. After all, during sleep, it replenishes energy reserves spent during the day, normalizes the psyche, and ensures normal development of the fetus. Experts say that a pregnant woman’s need for sleep is 10 hours a day, and in order to avoid any problems it is necessary to compensate regular lack of sleep. This, of course, is the average statistical norm, and each person has his own individual needs, acquired as an inheritance and developed throughout his life.

What is sleep and how does it happen?

To learn to control own dream, it is necessary to understand its nature. Sleep is cyclical in nature, with sleep stages repeating at intervals of approximately 90-120 minutes. During the night, slow and fast sleep alternate each other 4-6 times. Phase REM sleep lasts 10-20 minutes (the closer to morning, the longer it is, and the slow phase is shorter). It is in these 10 minutes that the most important and amazing thing happens - the body is completely immobilized, and the brain becomes active, as in a waking state, it is then that we see dreams. If you wake up a person in the REM phase, then he will feel sleep-deprived and tired all day. And if you do this constantly, you can develop mental illness.

What’s especially interesting is that sleep phases alternate at the same intervals every night, even if you’re awake at that moment. The strongest desire to sleep overcomes you just during the REM sleep phase. Hence, a hint for those suffering from the second and third types of insomnia: if you wake up in the middle of the night or early in the morning and cannot fall asleep, know that in about 120 minutes at most, sleep will return to you. Therefore, you don’t have to torture yourself, but, for example, read some kind of “sleeping pills” book, tie booties or listen to soothing music. One hundred percent way to wake up completely - try to force yourself to fall asleep, at all costs, warming up with thoughts that you need to get up early in the morning and need to get enough sleep. Therefore, we recommend that you react calmly to insomnia during pregnancy and learn to deal with it.

Insomnia during pregnancy: how to fight it, remedies for insomnia

Medicines for insomnia during pregnancy. The most important thing you must learn is that you cannot treat insomnia during pregnancy, especially on your own! Do not take any sleeping pills without a doctor's prescription. And the doctor will prescribe you medicine only in case of urgent need, if sleep problems are so great that they threaten life and health. But if you really suffer from insomnia, what should you do? After consulting with your doctor (required!), you can try to calm the nervous system with herbal remedies: chamomile, motherwort, valerian. But these natural remedies Insomnia also has side effects and restrictions on timing and quantity.

Insomnia, what can be done. Pay attention to the timing and diet of your meals. You should not overload your stomach at night, especially during pregnancy; dinner should certainly be light and, of course, not very late. Otherwise, your body will be busy with work, and you will definitely not be able to sleep. Some nutritionists claim that evening time protein food helps improve sleep due to its L-tryptophan content, which reduces the time it takes to fall asleep. According to others, carbohydrates are better for falling asleep, due to rapid digestion and minimal intestinal motility, as well as stimulation of the nervous system. Opinions are different, and both have the right to exist - everyone must find out the effectiveness for themselves individually. Eating asparagus, garden salad, and melon for dinner definitely reduces nervous excitability and improves sleep. Feeling lightheaded, weak and with a rapid heartbeat before going to bed may indicate a lack of blood sugar. You should definitely tell your doctor about this, but in the meantime you can treat yourself to sweet tea.

Folk remedies for insomnia:

1. It’s good to drink a glass of slightly warmed milk with honey before going to bed.
2. Also suitable Herb tea, made from bitter orange, lemon balm, lavender, chamomile, licorice or savory, mint and thyme. It is not advisable to use hops in decoctions during pregnancy.
3. For insomnia, it is recommended to take beet, radish or turnip juice with honey: make a depression in the root vegetable and put 1 teaspoon of honey in it, after a couple of hours, drink the resulting juice.
4. An infusion of celery herb is also effective for normalizing sleep: pour 20 grams. chopped herbs 1 cup boiling water. Let it sit for 30 minutes. Then strain and take the infusion three times a day, 1/3 cup.
5. Black currant fruits folk medicine used as a sedative either in natural form or in the form of a decoction of dried berries (2 teaspoons per glass of water).

Do not drink tonic drinks at night, regular tea or coffee. You should not drink a lot of liquid at night and in the evening, otherwise due to frequent urination, which already haunt you, you will turn the night into endless trips to the toilet.

Insomnia during pregnancy: how to fight without medication?

The most important thing is to try to get rid of overexertion, stress, quarrels, and any emotional stress, especially in the evening. Will have a good effect on nervous system daily exercise improves blood circulation, which is important. If you are used to napping during the day, give it up until nighttime sleep returns to normal, or simply reduce its duration. Try to go to bed only to sleep, and not to talk on the phone or watch TV.

To ensure sound and restful sleep, create favorable conditions for it. Keep the room where you sleep slightly cool. Ventilate the room before going to bed. Avoid hypothermia and overheating. Pajamas should be comfortable for you, not restrictive, not tight, and made of natural fabric. Cover yourself with pillows to take comfortable position it was easier: place one extra one between your knees, one under your back to take the load off your spine.

It is not recommended to sleep on your back during late pregnancy - the uterus puts pressure on the inferior vena cava, reducing blood flow to the brain and heart, which can cause dizziness and fainting in the mother, and hypoxia in the fetus. If the baby suddenly shows increased activity or begins to beat violently, change the position of your body, maybe you have cut off the child’s access to oxygen. Experts recommend sleeping on your left side. Well, if the baby just decided to play, then mommy will have to be patient and wait; this, as a rule, does not take much time.

Evening walks in the fresh air have a beneficial effect on falling asleep. A relaxing light massage of the back, lower back and legs helps greatly. If a cramp appears in the calf muscle, pull it towards you thumb feet and massage your legs. And remember: the prevention of seizures is a sufficient intake of vitamins and microelements, in particular magnesium and calcium.

A warm bath or just a shower will help relieve fatigue and relax. If you have insomnia, aromatherapy knows what to do - incense and herbs will put your nerves in order. You can simply put a pillow at the head of the bed, stuffed with relaxing herbs: thyme or buckwheat husks, immortelle flowers, hazel (hazel) or laurel leaves, hop cones, pine needles, rose petals, geranium herb.

Sex helps many people speed up the onset of Morpheus - it’s an excellent “sleeping pill”, unless, of course, you have any contraindications to it.

Insomnia – painful condition. The lack of proper sleep exhausts any person, but a pregnant woman suffers doubly. To bear a child, she needs a lot of physical and mental strength. But if you suffer from insomnia, how can you restore them?

After a sleepless night, a pregnant woman will feel overwhelmed, tired, irritated, which will certainly affect the well-being of the child.

Normal, full sleep for a pregnant woman is of enormous importance, because it is in sleep that her body, working for two, restores energy. This is why it is so important to understand why insomnia occurs during pregnancy and how to deal with it.

Types of insomnia during pregnancy

In the first days after conception, a complete hormonal change in a woman’s body occurs. Although insomnia often occurs already during this period, most women, on the contrary, experience increased drowsiness. In the first trimester of pregnancy, you may constantly feel sleepy, and this is normal: this is how the body reacts to a hormonal storm. The increased production of progesterone is designed to put the body into a state of rest, so as not to disrupt the process of the birth of a new life.

However, very soon the situation changes. Drowsiness is replaced by insomnia.

There are several types of it:

Starting;

Middle;

Final.

At starting insomnia the woman cannot fall asleep for a very long time; she falls asleep difficultly, painfully, for two to three hours. The middle, or intermittent, can be no less exhausting: a person falls asleep, wakes up, falls asleep again - and so on several times a night. As a result, it is impossible to fully relax. Morning-type insomnia, or final insomnia, is characterized by early awakening, after which it is no longer possible to fall asleep.

Experts say that every second woman suffers from insomnia during pregnancy. More typical for the first trimester intermediate or final insomnia. The situation is aggravated by toxicosis.

The second trimester of pregnancy is characterized by a temporary normalization of sleep. During this period, disturbances associated with the phase of falling asleep and waking up are rarely recorded. But from the third semester, from the 26th week until the end of pregnancy, insomnia may return again. The child is growing, the tummy is enlarging, so sleeping becomes more and more uncomfortable. The woman gets more tired, but less and less gets the opportunity to fully rest at night. Find comfortable position it becomes difficult to sleep.

Most often you can sleep on your side. Sleeping on the left side promotes easier blood flow from the lower legs, while sleeping on the right side relieves the load on the kidneys. It is better to sleep on the left side of the body, this does not interfere with normal blood flow. To make the position more comfortable, you can place a cushion of a towel or thin blanket under your knees and buy a supportive pillow for your growing belly.

In late pregnancy, many people begin to dream of sleeping on their back. However, until the baby is born, this position remains unacceptable. The fact is that the heaviness of the uterus puts pressure on the bladder, spine, and diaphragm. As a result, you won’t be able to get enough sleep: you will be awakened by frequent urges to go to the toilet, back pain, and difficulty breathing.

From the 39th week, anticipation of the imminent birth of the baby can worsen insomnia during pregnancy. The woman is very tired, and overwork often prevents anyone from falling asleep. We need to actively engage in stabilization emotional state, relieving anxiety. Be in the fresh air, read your favorite books, watch calming films with a happy ending, communicate with positive, pleasant people.

At the fortieth week, many women generally lose sleep. Anticipation of childbirth, fear, excitement, frequent pain in the back, heaviness and swelling in the legs, unpleasant physiological manifestations- all this seriously disrupts normal night's rest. But it is imperative to learn to relax, fall asleep, and fully rest. Not only for yourself, but also for the sake of the baby, because he feels everything that his mother feels.

Causes of insomnia during pregnancy

At different stages of pregnancy, the causes of insomnia may be different.

The first trimester is characterized by following reasons:

Powerful emotions, an attempt to comprehend a new stage of life, excitement, fear - all this causes emotional insomnia;

Vomiting, nausea, intolerance to smells can haunt a woman not only in the morning, but also during the day and even at night. In this case, the cause of insomnia is toxicosis;

Frequent urge to go to the toilet, caused by active growth of the uterus, becomes another cause of sleep disturbances.

In the second semester Insomnia during pregnancy is not as disturbing as before, or it stops completely. This is due to the stabilization of the emotional state and hormonal levels. Physiology does not yet interfere with enjoying sleep: there is no pain in the chest, back, lower abdomen, and the tummy itself is not yet too noticeable. Therefore, if insomnia occurs, it is caused by some external irritants: stuffy room, snoring, cold.

Third semester– the time of return of unrest and significant changes in the physiology of a pregnant woman. How will the birth go? How will the baby be born? Is he okay? Such questions worry the expectant mother. All this is the basis for a new stage emotional insomnia. Debuts and physiological type insomnia associated with big belly, frequent urges to urination, swelling of the nipples. Finding a comfortable position is extremely difficult.

The most common causes of physiological insomnia are:

Constant pressure uterus to bladder;

Pressing pain in the spine area;

Exacerbation of osteochondrosis of the thoracic and cervical spine spine;

The child's movements are sometimes very sensitive;

Leg cramps, recurring at night. To relieve convulsive syndrome, you need to stretch your thumb and massage your calf. To prevent cramps from recurring, you need to take vitamin complexes or products with high content magnesium and calcium;

Itching of the skin of the abdomen.

Constant lack of sleep can exhaust a woman so much that she becomes nervous and irritable. If sleep does come, then in such an exhausted state it is unlikely to be easy and pleasant. That is why it is important to study all the methods and methods of treating insomnia during pregnancy.

Methods for treating insomnia during pregnancy

From medicinal methods the fight against sleep disorders should be abandoned immediately. The effect of drugs on the development of a child can be unpredictably dangerous. In any case, before starting to take any drug, you should definitely consult your doctor.

Daytime nap contraindicated. Even a half-hour nap can disrupt natural evening sleep: a rested body simply does not have time to get tired enough. In general, during the day you need to lie less in bed and on the sofa; it is better to rest in a chair.

Don't eat too much before bed, and in the afternoon (after six o’clock in the evening) you need to limit the amount of liquid you drink. Before going to bed, it is better to limit yourself to a glass of kefir

You need to find yours way for complete relaxation . The most popular:

Massage of the lower back, neck-collar area, head, feet, hands;

Aromatherapy (mint and lavender oils are very relaxing);

Pleasant calm music;

Favorite book or magazine;

Warm milk with honey or chamomile infusion;

Body care after warm shower. You should regularly apply a softening cream to the skin of your abdomen, from the first days of active growth of the uterus. This will help prevent stretch marks and relieve skin itching.

Honey is an excellent medicine for sleep disorders. If you mix a spoonful of honey with the same amount of natural apple cider vinegar, dissolve them in water, you get a wonderful soothing drink. A sip of such a sweet medicine can calm you down and help you sleep well. But if you suffer from heartburn, you should not take vinegar! In this case, you can dissolve honey in milk, chamomile tea, mix with crushed walnuts.

Can replace medications for insomnia during pregnancy? a drop of lavender oil, applied to whiskey. Alcohol infusion Valerian should not be taken. But a calming effect can be achieved if you breathe in the vapors of valerian from an open bottle. Doctors are not against the tablet form of valerian, but they should be taken only after consultation with a supervising doctor! Valerian has a cumulative effect, so the result will become noticeable only after two to three days.

Helps you sleep special exercise . It is performed while lying in bed. It's simple: raise your legs a little and perform movements that imitate walking. Your arms should lie along your body. They say that such a “walk” allows you to go completely unnoticed to the kingdom of Morpheus.

You can learn special breathing exercises . But this should only be done under the guidance of a coach.

Prevention of insomnia during pregnancy

An excellent prevention of sleep disorders is physical activity correctly distributed throughout the day. There is no need to think that heavy physical activity will help you fall asleep. This is a very common misconception. On the contrary, extreme fatigue will certainly prevent you from falling asleep normally.

You definitely need to be in the fresh air, move, give your body physical activity. Yoga, water aerbics or home exercises are ideal. Best time for classes - before lunch. In the evening, any stress, physical or psychological, is contraindicated.

An evening walk is a must: fresh air and easy motor activity is a very effective prevention of insomnia during pregnancy at all stages of child development.

It is easier to fall asleep in a well-ventilated area. If possible, you can buy a special orthopedic mattress and pillow. Psychologists also recommend trying to fall asleep to relaxing sounds: recordings of the sea surf, the rustle of rain, the sound of the wind.

An overall positive attitude is important. All anxious thoughts- away! There should be no scandals, quarrels, unpleasant conversations or meetings, especially before bedtime. Anxiety, which is one of the causes of insomnia, can be helped by training for pregnant women, seminars for expectant parents, and individual consultations with a psychologist.

You can’t dwell on fear: it harms both mother and baby. You can take a course of study that you never had enough time for. For example, learn how to sew tilde dolls, take professional photographs, learn Spanish - anything you like, as long as you like it!

It is very important to eat right. Pregnancy is a great opportunity to switch to... healthy eating. Steam and fresh vegetables, fruits and berries should be on a pregnant woman’s menu every day. A large number of fiber – prevention of constipation, which means the key to a good night’s sleep and prevention of insomnia during pregnancy.

Insomnia during pregnancy: folk recipes

Herbs are traditionally used to treat insomnia during pregnancy folk remedies. In addition to valerian, you can brew herbal teas with lemon balm, St. John's wort, thyme, lavender, licorice, bitter orange, savory. If decoctions have a bad effect on blood pressure, it is better to avoid them. Hop decoctions are prohibited.

Great sedative effect gives freshly squeezed radish, beet or turnip juice, mixed with a spoon of honey. You need to make a hole in the fruit with a sharp knife and place a spoon there natural honey and wait for the juice to release. After two to four hours, you need to drink the liquid that has accumulated in the hole of the root vegetable.

An herbal infusion helps normalize sleep and prevent insomnia during pregnancy. celery. Pour a spoonful of chopped celery into a glass of boiling water and leave for half an hour. Strain the infusion, drink one third of a glass three times a day.

Berries have calming properties black currant. They can be used fresh or dried. Berries (one tablespoon) should be poured with a glass of boiling water and left for half an hour.

You can put it under your pillow linen pillow with herbs and buckwheat husks. Hazel leaves (hazel) have a relaxing effect, pine needles, immortelle flowers, hop cones, thyme, rose petals, dried geranium.

Insomnia during pregnancy can significantly ruin your mood and damage your normal development fetus Therefore, we need to fight it, fortunately there are effective, proven, effective methods.