What Can We Do About Pregnancy Sleep Problems?

Because of hormonal changes during pregnancy, many mothers sleep worse at night. According to a study conducted in 2015, 60% of the women questioned experienced insomnia and nearly 80% found it difficult to find the right sleep position.

What Can We Do About Pregnancy Sleep Problems? (Photo: iStock)What methods can help us sleep better?

Why do we have sleep problems in general?

Every trimester, there are various bodily changes that can affect sleep. For example, during the first three months of pregnancy, progesterone levels rise, which may increase sleepiness. However, the first trimester may also make sleep difficult. In the second trimester, growing uterus exerts pressure on the bladder, which may require more frequent visits to the bathroom. In the third trimester, due to the rapidly growing uterus, more stomach acid can enter the esophagus, cause stomach ache, and the baby's weight can cause back pain and cramps. Of course, the night baths are still there, so the night's rest can be almost completely suppressed.

Let's sleep on our site

As pregnancy progresses, growing the belly will make it difficult to find the perfect sleeping position. In the first trimester and the beginning of the second trimester, you can sleep comfortably in most positions, but from week 20, experts would suggest that we try to sleep on our site. "Growing bees may be pushing the lower abdominal varicose vein that bleeds to the heart," explained Dr. Salena Zanotti of the Cleveland Clinic's Maternity Hospital. If you suffer from this uterus for too long, it can lead to a fall in blood pressure, which can block the flow of blood to both your mother and baby. To press this vein as lightly as possible, it is worth sleeping on our side.

We use our cushions well

Many people experience stomach ache, backache, nasal congestion, and breathing difficulties during pregnancy. A number of lying complaints can make them difficult, which can make it harder to relax. Often, it is a good solution to hang ourselves at 45 degrees with our cushions. If you are struggling with a backache, you have to put a cushion under your curved knee and under your back to prevent it from turning. If this method seems too macerating, you may want to invest in a full body pillow for your pregnancy.

There are things worth avoiding

It is worth not mixing it up, but sleeping and waking up at the same time every day, not eating caffeine and diminishing screen usage after lunch. Regular exercise also helps you sleep well, and at least 150 minutes a week is worth exercising. It is advisable to set up a daily training session at least 4 hours before bedtime.

Avoid dehydration

Increased progesterone levels and bladder weight are more common in bathroom visits. This day is absolutely annoying, but at night it can be downright frustrating - when we wake up around ten times in the morning. Many people try to solve this by drinking less, but not only us, but the baby also needs sufficient fluids. Dehydration can also predispose to cramps, or brains from Braxton Hicks. That's why it's worth drinking at least 10 glasses a day. Most fluids should be consumed in the morning and on the dune, not in the lounges before bedtime, and should not be drunk 2 hours before bedtime (VIA).Related links: