Terrible dreams in women during the period of expectation of a child: pathology or the norm. Sleep and pregnancy: how to establish a good rest? Constant sleep during pregnancy
Every person needs proper sleep, pregnancy greatly increases the need for rest, so it is especially important for expectant mothers. But the physiological changes that occur after conception, accompanied by breast tenderness, abdominal growth, pain in the back and limbs, do not always allow you to get enough sleep.
In a new position, a woman often encounters insomnia, and the choice of a suitable sleeping position turns into a real problem. Consider the features of a pregnant woman's rest in each of the trimesters, as well as the problems associated with it and ways to solve them.
Pregnancy and sleep are inextricably linked, because without proper rest, the normal intrauterine development of the baby and the well-being of the mother are impossible. French scientists came to the conclusion that women who suffered from insomnia during childbearing are more likely to experience complications during childbirth (protracted straining period, slow opening of the cervix). In addition, the lack of normal sleep increases the risk of diseases of the cardiovascular system.
A healthy long sleep allows the expectant mother to get rid of the accumulated experiences associated with the expectation of a child and the upcoming birth. Therefore, in order not to experience constant stress and nervousness, you need to rest whenever such a desire appears.
Sleep during pregnancy is especially important, because the female body begins to expend more energy than in the normal state. Also, the decline in strength is explained by a natural decrease in immunity and blood pressure in the expectant mother. This causes apathy and weakness. The best and only way to get rid of them is to give the body time to rest.
How much sleep do you need during pregnancy?
To meet the new needs of the body, sleep should become longer. In a normal period, the optimal duration of a night's rest is 8-9 hours. But a woman "in position" needs more time to recover - an average of 9 to 11 hours.
In the first trimester, the expectant mother experiences severe drowsiness associated with increased production of progesterone, the onset of toxicosis, and other physiological changes. In this regard, sleep during early pregnancy also includes additional time for daytime rest. If you wish, it is recommended to devote at least 1.5 hours to it.
In the second trimester, the woman's condition stabilizes and weakness recedes. The need for daytime sleep may disappear, but nighttime rest should remain sufficiently long - 9 hours or more. It is also important to observe the daily routine - go to bed and get up at about the same time. The best time to go to bed is 11 pm, and to get up - 8-9 am.
What are the best positions to sleep in during pregnancy?
In thinking about how to combine sleep and pregnancy, the stomach, which is increasing day by day, makes its own adjustments. Due to the rapid growth of the child and, accordingly, the uterus, the problem is the choice of a comfortable position for the woman and a safe position for the baby to rest.
Many expectant mothers have a question: is sleeping on the stomach during pregnancy allowed or not? Let's try to figure out how long this is acceptable and what sleeping positions are more suitable for pregnant women.
In the early stages
Properly chosen position guarantees sound sleep and good health. In the first trimester, the choice of positions is practically unlimited. The uterus has not yet had time to increase greatly and is reliably protected by the pubic bones, so sleeping on the stomach during pregnancy is allowed during this period.
But often women have to choose a different position for sleeping in the very early stages. The reason for this is the increase and soreness of the mammary glands. In such a situation, you can sleep on your back or on your side, the main thing is that the position is comfortable.
At a later date
Starting from the second trimester, the choice of acceptable positions is reduced. In order not to cause discomfort to the baby and save the pregnancy, sleeping on the stomach will have to be canceled. It is better to rest during this period lying on your side, as if curled up around the baby.
Since the weight of the baby and the size of the uterus are still small, sleeping on your back during pregnancy is allowed at this time. But after the 27th week, this pose should also be abandoned. If the pregnancy is multiple, the fetus is large, or oligohydramnios is diagnosed, then this will have to be done earlier.
In the third trimester, the most suitable sleeping position is lying on your left side. If the baby is inside the uterus in a transverse presentation, then it is better to lie down on the side on which its head is located. This encourages the child to take the correct position.
To make sleep more comfortable, lying on your left side, you need to bend your right leg at the knee and put a pillow under it. You can use a regular pillow of a suitable size or specially designed for pregnant women.
In this position, blood circulation in the placenta improves, optimal conditions are created for the work of the mother's cardiovascular system. In addition, the excessive load on the spine, kidneys and other internal organs goes away.
Sleeping on one side all night is difficult, so if discomfort appears, doctors recommend changing your position by lying on the opposite side. It is advisable to do this 3-5 times a night.
Sleeping on your back during pregnancy in the third trimester is undesirable. At this time, this creates an excessive load on the spine, intestines, and, most importantly, leads to clamping of the vena cava.
As a result, the health of the expectant mother worsens, the following symptoms may appear:
- labored breathing;
- tachycardia;
- drop in blood pressure;
- dizziness, sometimes fainting.
At the same time, the child experiences intrauterine oxygen starvation, which negatively affects its development. Often, if a woman rolls over on her back in a dream, the baby begins to push hard, giving signals that he is uncomfortable. But as soon as the expectant mother turns on her side, the situation returns to normal.
Sleeping on your stomach in the later stages is also strictly prohibited. Although the baby is protected by amniotic fluid, there is still a risk of injuring him.
What to do with a sleep disorder?
Drowsiness is a natural state for a pregnant woman, but there are exceptions to any rule. Some women experience insomnia during pregnancy. There are many reasons for this - difficulties with choosing a comfortable position for relaxation, back pain, spasms and cramps in the legs, anxiety for the unborn baby or fear of the upcoming birth.
Poor sleep during pregnancy is not normal. Lack of proper rest depletes the body of the expectant mother, leading to a breakdown, headaches and exacerbation of chronic diseases. You can cope with sleep disorders by following a few simple rules.
First of all, you need to pay attention to the state of your body and daily routine. Falling asleep will be easier if:
- Go to bed at the same time every day. It is advisable to do this no later than 23:00. The rise should also not be too late; 9-10 hours are enough for a pregnant woman to have a good rest.
- When practicing daytime sleep, do not make it too long. If you rest during the day for more than 2 hours, the regime will be disturbed and it will be problematic to fall asleep at night.
- Do not drink a lot of liquid at night, otherwise the urge to urinate, already more frequent due to the pressure of the uterus on the bladder, will not allow you to rest properly.
- During the day, provide yourself with a reasonable physical activity. If there are no contraindications, it is necessary to walk in the fresh air for at least 2 hours daily, attend yoga or water aerobics for pregnant women. It is better if physical activity occurs in the first half of the day.
- Do not overeat at night. If the dinner is too dense, everything eaten will cause an unpleasant heaviness in the stomach and make it difficult to breathe, which does not contribute to a healthy and sound sleep.
- Ventilate the room before going to bed. The air in the bedroom should be fresh, but not too cold and dry.
- Wear comfortable underwear made from natural fabrics. Sleepwear should not be tight or hot. If the house is cool, it is better to cover yourself with a warm blanket, but be lightly dressed.
- Take a warm shower before bed. This will relax your muscles and help you fall asleep faster.
- Use aromatherapy. Essential oils (ylang-ylang, sandalwood, lavender, neroli) help to calm down, relieve nervous tension and tune in to sleep. They can be applied to fabric, placed in a special pendant or evaporated using an aroma lamp. But you need to remember that oils can provoke allergies.
- Convert a place to sleep by purchasing body-friendly bed linen, a comfortable pillow for pregnant women, and, if necessary, an orthopedic mattress.
If these tips do not help get rid of insomnia, you should consult your doctor. With persistent sleep disturbances, pregnant women may be recommended herbal teas or light sedative preparations made from natural ingredients - valerian, motherwort, etc. Any sleeping pills for expectant mothers are contraindicated, since they adversely affect the development of the baby, cause malfunctions in the woman's liver and kidneys.
Electrosleep during pregnancy
Electrosleep during pregnancy is one of the few approved medical treatments for insomnia. This procedure is carried out in a physiotherapy room and consists in applying low-frequency pulsed currents to the brain using a special apparatus.
Such an effect restores cerebral circulation, normalizes nervous activity, and facilitates falling asleep. In addition, electrosleep improves metabolism and the functioning of the gastrointestinal tract, reduces pressure, relieves spasms and reduces pain. The procedure is indicated for pregnant women not only with nervousness and sleep disorders, but also with severe toxicosis in the second trimester.
The treatment has contraindications (epilepsy, dermatitis of the skin of the face, eye diseases, oncological processes) and is carried out only as directed by a doctor.
A good rest while waiting for a child is possible. A stable daily routine and the creation of favorable conditions for falling asleep will allow you to forget about bad sleep during pregnancy forever. But, if, despite this, you continue to experience difficulties and discomfort, do not hesitate. Timely seeking medical help will help get rid of insomnia and begin to receive only pleasure from your situation.
Useful video about sleep during pregnancy
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Insomnia is a sleep disorder. With insomnia, there is a decrease in the duration of night sleep (normally 6-8 hours) or a person suffers from poor sleep quality (frequent night awakenings), a combination of these two symptoms is possible.
Insomnia during pregnancy is quite common. According to statistics, about 70-80% of women suffer from this disorder. Insomnia in pregnant women is usually observed in the first and third trimester.
Sleep disturbance in the first half
Violation of the physiology of sleep in the early period is often, some gynecologists consider this one of the signs of pregnancy. Why does insomnia occur in the first half of pregnancy?
The main cause of insomnia in the early stages are hormonal changes in the body of a woman (increased levels of a number of hormones) and psychological causes. The latter in the early stages of pregnancy depend on many factors: a married woman or not, a desired pregnancy or not, the state of general somatic health and the nervous system before and during pregnancy.
Pregnancy is a psychologically and physiologically difficult period for a woman's life. Even if the child is very desired and long-awaited, a woman has a fear of her future, whether she will be able to endure pregnancy, what kind of child will be born, whether the baby will be healthy, whether she will be able to be a good mother for her unborn child and whether she will be able to provide him financially. All these disturbing thoughts do not give the expectant mother peace during the day, they also cause insomnia at night in early pregnancy.
Insomnia can begin in a woman from the first weeks of pregnancy and continue until the very birth.
A woman understands that she is pregnant if she does not have her period, but sometimes the pregnancy test strips do not yet show a positive result. This period for a woman is associated with a certain excitement (especially if the pregnancy is desired and long-awaited). In early pregnancy, many girls may experience nausea, vomiting, sleepiness during the day, and insomnia at night.
Insomnia during pregnancy is due to some physiological reasons. In the early stages, due to hormonal changes, the nasal mucosa swells in many women, nasal breathing is disturbed, and snoring occurs, which prevents her from sleeping.
Pregnancy is a great time in anticipation of a child, but for some pregnant women this important period of life turns into a real nightmare: with early toxicosis, with severe preeclampsia and insomnia for all 9 months.
Sleep disturbance in the second half
In the second trimester of pregnancy, night sleep usually normalizes, but sleep disturbance in the last three months before childbirth can cause premature birth and pregnancy complications, nervous and mental exhaustion of the expectant mother. Insomnia is stressful for the body, and during sleep, the body needs to rest and recover. A pregnant woman has a close relationship with her child, if the physiology of sleep is disturbed, not only the expectant mother suffers, but also the baby.
In the third trimester of pregnancy, there are several physiological reasons that can disrupt a woman's normal night's sleep:
Psychological reasons:
- Insomnia during pregnancy may be due to a woman's chronic fatigue. At 38-39 weeks, it is already difficult for a woman to walk, dress, put on shoes, she gets tired quickly, it is difficult for her to do household chores;
- Constant nervous tension, stress at work and in the family. The expectant mother experiences fear of the future, fear of financial problems, anxiety for the health of the child, fear of the upcoming birth or caesarean section;
- A pregnant woman can be upset by the results of ultrasound, CTG, a visit to a gynecologist, the rude attitude of doctors in a antenatal clinic;
- Nightmares. From 33 weeks, a woman can have very vivid and exciting dreams;
- A pregnant woman may be upset because of the weight gained, because of the loss of her external attractiveness;
- A pregnant woman is often worried due to the fact that during the day she did not feel the movement of the fetus.
During pregnancy, the level of the hormone progesterone rises, the hormonal and nervous systems begin to actively protect themselves from irritating factors, which contributes to a favorable pregnancy and gestation. The expectant mother slows down reactions to external stimuli, she becomes more calm and passive. On the other hand, her emotional manifestations come to the fore - she is more vulnerable, tearful.
In the last stages of pregnancy, a woman needs to get enough sleep, since no one knows when labor will begin.
Some scientists believe that sleep disturbance at 38-39 weeks of pregnancy prepares a woman for the role of a future nursing mother, who, immediately after childbirth, will be forced to adapt to the sleep and wakefulness of her child.
How will you cope?
When insomnia occurs in many pregnant women, a natural question arises: “What to do?” It is important to remember that pregnant women should not use sleeping pills.
You can try to overcome sleep disorders using the following methods:
Sleep is an essential part of the functioning of the human body. The world is not a joy for a sleepy person - the body does not receive proper relaxation and does not digest the information received during the day. For a pregnant woman, sleep is a necessary cure for fatigue, which will surely overtake her in the struggle for her own health and the normal development of the baby. And sleep disorders in pregnant women are quite common, which, however, can be easily overcome if you follow some simple and safe rules.
The first months of pregnancy and sleep
In the first trimester of pregnancy, the hormone progesterone rules in the body of a woman. Sleep during pregnancy prepares the uterus for implantation of the embryo, affects the nervous system and thereby suppresses the psyche. This happens to some extent for protective purposes for the mother's body. But after all, a modern woman will not sleep at work, and indeed - an excess of sleep is contraindicated in the same way as a lack of it.
How can you deal with sleepiness during pregnancy?
Firstly, a contrast shower helps a lot. It invigorates, and it is better to use it in the morning, charging yourself with energy for the whole next day. If the doctor does not mind and there is no danger to the fetus, you can drink tonic green tea or tincture of eleteurococcus. Just do not overdo it - the last drug related to oriental medicine sometimes acts on the psyche too exciting, and this can also bring discomfort.
third trimester insomnia
When the hormone progesterone finishes doing its job, it gives way to the female hormones estrogens, and they begin to act on the body stimulating. That's when the trouble of many people on this planet begins to appear, including pregnant women. Insomnia is considered by specialists in several forms, but pregnant women are mainly concerned about starting, that is, such insomnia, in which it is difficult to fall asleep from the very beginning.
In addition to active estrogens, banal physiology prevents a pregnant woman from sleeping. It is difficult to lie on one side because of the grown belly, the enlarged uterus puts pressure on the bladder, causing a frequent desire to go to the toilet, pain in the back and lower back does not allow you to calmly relax and lie down.
The psychological motive also plays an important role. Subconsciously, a woman is preparing for childbirth, she feels that this important day is approaching, and disturbing thoughts are already preventing her from falling asleep.
How to get rid of insomnia during pregnancy?
What can be done here? It is immediately clear that chemical sleeping pills to combat insomnia during pregnancy will be dangerous, and herbal sedatives should be used. For example, various combinations of valerian tincture with motherwort, Glycine sublingual tablets, based on substances actually contained in the human brain, and therefore cannot be harmful. Good tea with the addition of lemon balm, lavender and mint.
In general, all the means used by ordinary patients to combat insomnia are good, for example, aromatherapy, using various oils, airing the room, and even such an interesting method as changing the bed, which acts psychologically and does not allow the psyche to form fear of the bedroom.
Self-massage helps with cramps in the calf muscles and back pain. Feel free to wake someone in the household and ask for help.
You can do breathing relaxation, which is taught in courses for pregnant women, buy special cone-shaped pillows for pregnant women under the stomach. At least three pillows will help bring the body into an optimal state for sleep, when it can relax. In addition, a comfortable posture will provide a free flow of oxygen to the fetus, and the child will not toss and turn restlessly.
What dreams do pregnant women have?
There are people in the world who believe in dreams, there are those who are indifferent to them. In fact, dreams are the participation of the brain in processing the information received during the day, and this happens for a reason. Pregnant women have their own dreams, and this is also caused by a different state of their body, psyche and event content of the day.
Dreams can say a lot about the condition of a pregnant woman, so they should be given some attention.
Many pregnant women at the very beginning of pregnancy note their dreams as light and beautiful. They dream of something amazing and indescribable. This is due to the state that they feel, with the expectation of a new life.
In the second trimester, a woman has emotionally satiated dreams. Sometimes this can also cause bad rashes. Many women complain that they do not rest in a dream, but as if they are watching some kind of movie. Are these dreams-experiences born of talking about pregnancy, visiting a doctor, worrying about whether everything is in order there, inside?
Dreams expose unresolved tasks and problems, so you can focus on their content and discuss them with your loved one, then dreams will no longer leave an unpleasant aftertaste.
Why do pregnant women have nightmares?
Pregnant women dream of nightmares already in the last months of pregnancy and are primarily associated with the fear of childbirth and responsibility. There may be dreams-rehearsals - with "real" doctors in the "maternity hospital", and in a dream everything may not go so smoothly. There is no need to worry: before important events, the human brain automatically rehearses this event, and one can hope that as a result of such a rehearsal, the real event will be more successful.
There is a nightmare, tormenting pregnant women on the eve of the birth itself, as if they had lost their baby somewhere and cannot find it. This dream signals that a woman is well aware of her responsibility to a new life, and is mentally prepared for this.
A wonderful 9 months followed by not-so-beautiful episodes, one such moment during pregnancy was poor sleep. Expectant mothers often complain of insomnia and the longer the pregnancy, the more sleep is missing. The reasons are natural - a growing tummy does not allow you to get comfortable in bed, your back hurts, and the growing fetus plays pranks and starts moving just when mom decided to sleep.
What to do to look rested and well-rested in the morning?
Cosmetic procedures
All ladies love to take care of themselves - we use all masks, creams, balms with pleasure, whether they are home remedies or purchased ones.
First of all, you need to relax. Relaxation is the basis of modern cosmetology, which came from antiquity.
- You can take a relaxing warm bath before going to bed, gynecologists now do not prohibit this. It is advisable to add aromatic oils to the water - chamomile, lavender, valerian. But the number of drops should not exceed 5!
- You can add bath foam, which has a relaxing effect.
- If baths are not recommended for you, you can take a shower with a relaxing cream-gel.
- Use an appropriate night cream. Such a cream will not only soothe the expectant mother, but also help regenerate and strengthen the skin.
- Mist your pillow with a relaxing lavender oil relaxing spray, or purchase dry herb sachets.
- If you have problems with sleep, you need to adjust the daily routine. Try not to sleep in the morning for a long time, and not sleep in the afternoon.
- Go to bed at the same time. Preferably at 10 pm, in no case do not sit after midnight.
- In the evening, refuse meat food and sweets, do not drink coffee and strong tea at night.
- It is very helpful to take a walk before bed. Just walking in the yard with your loved one will calm you down and set you up for sleep.
- If possible, exercise in the morning. You can find groups for pregnant women in the city. Many fitness centers organize such groups in their gyms. Or at home, with calm music, master simple exercises.
- Before going to bed, listen to your favorite music, or soothing classics, jazz.
Sleeping place
The room in which you are going to relax should be comfortable, conducive to sleep and rest. Calm walls, pastel-colored curtains and a cozy blanket - all this will help you calm down before going to bed.
And most importantly the bed. It is desirable to have an orthopedic mattress. It is this bed that meets the standards of good sleep. This is very important for a mother-to-be. In a long time, your back hurts and you will be comfortable on such a mattress - the mattress will accept all your changes in laying.
The pillow can also be purchased orthopedic. Choose a comfortable size and softness - during sleep, the neck and head should be relaxed.
Well, cozy pajamas or a nightgown. This part of the wardrobe must be made of cotton jersey.
When we found out that we would have a baby, I decided that it would be just a shame if I had any problems - after all, the doctor himself should implement his recommendations. I worked, walked, did gymnastics, but there was one “but”: increased drowsiness appeared.
It was clear that with the development of pregnancy, hormonal changes occur in the body, the level of progesterone rises. This hormone is produced in the corpus luteum of the ovary. It prepares the uterus for implantation of the embryo, stimulates the development of the mammary glands, supports the dominant pregnancy in the central nervous system and suppresses the immune system. Progesterone also contributes to the retention of salts and fluids in the body and depresses the psyche, and this is manifested by depression, irritability and drowsiness.
True, this condition is usually not so long: starting from, the active hormone-producing function of the placenta begins.
"In accordance with the increase in the duration of pregnancy and the growth of the fetus, in addition to progesterone, the level of estrogen, which has a stimulating effect on the psyche, rises, and drowsiness disappears. But I could not wait!
After I fell asleep like a sleeping beauty at work, I had to take action. My favorite strong coffee had to be rejected. He was replaced green tea which has a wonderful tonic effect , and cold and hot shower ending with cold water. Regular morning exercises, walks, and also Manchurian Aralia (Eleutherococcus) tablets, 1 tab. 2 times a day - all this returned my vitality.
The pregnancy developed safely, the baby began to move, and I began to have amazing, beautiful dreams.
From institute lectures, I remembered that in a dream there are processes of accumulation of energy reserves, regeneration, plastic exchange, resources depleted during the day are restored. During sleep, temperature, pulse, pressure, the nature of nervous activity change, and sleep has several phases, which change cyclically with a frequency of 90-120 minutes.
"When recording the biocurrents of the brain of a sleeping person, alternating phases of slow, or orthodox, and fast, or paradoxical, sleep were found. Such cycles are repeated 4-6 times a night.
In turn, the phase slow sleep consists of four stages. The first stage corresponds to drowsiness. The muscles relax, but the mind is still working. The biorhythms of the brain are irregular and fast. The second stage represents the beginning of sleep itself. The third and fourth are deep or delta sleep. During it, the rhythms of the brain gradually slow down, the reaction of the eyes to external stimuli stops, the body plunges into a state of deep rest. The sense organs do not react to the environment.
Then all changes occur in the reverse order, but not until full awakening, but until the phase REM sleep. The pupils of the eyes begin to move rapidly, body temperature and blood pressure rise, breathing becomes more frequent and less regular, gastric juice and adrenaline are released faster. If an encephalogram is recorded at this moment, then the electrical impulses of the brain will be similar to the biorhythms that reflect daily life. But this is a special state of the body, as if turned inward. That is why REM sleep is called REM sleep. Dreams are at this stage. It lasts about 10 minutes, again giving way to a deep sleep.
When we sleep, our body releases various hormones.
Some of them are stored for waking time, others are consumed during sleep. The supply of biologically active substances of the amine family increases, they accumulate in various cells and cell groups of the brain tissue. That is why when you are sick, you need to get plenty of sleep so that the body can focus on recovery processes.
As time went. I easily carried my treasure, which periodically pushed me sensitively under the liver, but I began to sleep badly.
In total, doctors distinguish three main types of insomnia.
The first is the so-called starting insomnia, when a person cannot fall asleep for a long time, remembering the events of the day, experiencing thoughts about what he should have done or said, or worrying about the future.
The second type is the inability to maintain the state of sleep. Such a person wakes up many times during the night and for various periods of time. This condition leads to the division of sleep and does not allow you to get deep rest.
And the third type, in which a person wakes up early in the morning and is not able to fall asleep again, is the insomnia of the final phase.
During pregnancy, problems with falling asleep, or starting insomnia, are more common.
I could not manage to comfortably arrange a grown belly. Disturbed by pain in the back and lower back, cramps in the calf muscles and frequent nighttime urge to urinate (since the enlarged uterus began to put pressure on the bladder). It is good that I did not have heartburn, shortness of breath and itching in the abdomen due to stretching of the skin, which bother pregnant women. However, these problems can be eliminated: with a diet, an additional pillow under the upper body, lubricating the skin of the abdomen with cosmetic oil or cream.
After three sleepless nights, thoughts about the studies that were carried out in order to clarify the daily need of the human body for sleep began to stubbornly climb into my head. People who were not allowed to sleep ate more than usual, and although they initially gained weight, then they began to lose weight. After 2-3 days of insomnia, the subjects' body temperature began to decrease by about 0.5 degrees per day, concentration was lost, visual and speech abilities changed, and hallucinations and hand tremors appeared on the 4th day.
It has been experimentally established that The daily need of the human body for sleep is 10 hours(that's how much great apes sleep).
" It is important to remember that different people need different amounts of sleep, depending on their physical condition and personality type. In our conditions, a person sleeps an average of 7.5 hours. At the same time, lack of sleep is 2.5 hours.
Only two or three full (10 hour) sleeps can compensate for "sleepy debt". Lack of sleep for a week at 7-8 hours can cause anxiety, depression, itching or burning in the eyes, blurred vision, chills, fatigue, increased appetite, unwillingness to communicate, irritability. As a result of a constant lack of sleep, immunity decreases, since antibodies that fight infection are produced in large quantities during sleep. Neuropsychologist Stanley Coren believes that chronic sleep deprivation can lead to premature death.
All this information was not very life-affirming. The only consolation was that I was not alone in my problem. With the course of pregnancy, the subcortical structures of the brain are gradually activated, inhibition of the cortex occurs, and the dominant of childbirth is formed. Women become calmer, but many are kept awake by nervous tension due to fear of childbirth, chronic fatigue.
The psychological causes of insomnia are eliminated by the regime of the day, physical activity (gymnastics for pregnant women, swimming, walking), refusal of daytime sleep .
"Sometimes pregnant women have nightmares, which are a reflection of hidden fear and anxiety about the course of pregnancy. Anxiety is also relieved by understanding and knowing what is happening to you, how the child is developing. Courses for expectant mothers can help with this.
You can discuss a "bad" dream with a loved one. By talking about the problem, it is easier to deal with it. Psychotherapy can also help relieve stress. As for the interpretation of dreams, as L. Shepperd writes in the book “Look into your dreams”: “Dreams about birth come to us at turning points when we start a new round of life or discover new aspects in ourselves.”
From medicines the attending physician recommended glycine 2 tablets under the tongue at bedtime. Sleeping pills were rejected due to side effects, the ability to accumulate in the body, disrupt liver and kidney function. Chemical sleeping pills, sedatives and tranquilizers to some extent disrupt the structure of sleep, depriving it of its natural depth. This reduces the restorative effect of sleep. These negative effects are largely devoid of plants, of which motherwort, valerian can be used during pregnancy.
- Good tea, consisting of orange, lavender, lemon balm, licorice or savory, thyme and mint. It is undesirable to use hops in decoctions, as they are poisonous.
- From food plants, garden salad, asparagus, and melon are used to reduce nervous excitability and improve sleep.
- Turnip juice with honey, radish juice with honey 1 tablespoon 3 times a day.
- Beetroot juice with honey ½ cup 3-4 times a day.
- Celery herb infusion: 20 grams of chopped raw materials per 1 cup of boiling water, leave for 30 minutes, strain and take ½ cup 3 times a day.
- Blackcurrant fruits and pumpkin juice with honey 1/3 cup at night are also used in folk medicine as a sedative.
It is advisable not to overeat before bed. At the same time, there are two opinions about the qualitative composition of the evening meal. Some scientists believe that protein foods (meat, cheese, milk, eggs, turkey) promote sleep because they contain L-tryptophan. This substance reduces the time it takes to fall asleep, so a light, protein-rich snack will help you fall asleep, despite the lack of time to digest it. Others recommend carbohydrate food at night, which is quickly digested without causing strong intestinal motility and excitation of the nervous system.
"I tried not to eat at night, but to drink a glass of warm milk or chamomile (mint) tea with 1 teaspoon of honey before going to bed.
Airing the bedroom, comfortable pajamas, a thirty-minute walk before bed, three pillows: under the side, under the neck and between the legs (unfortunately, I did not have a special wedge-shaped pillow for pregnant women) made it easier. To relieve pain in the lower back and cramps in the calf muscles, my husband gave me a massage of the back, feet and ankle joints. It also helped to rest on the floor on a carpet with a roller placed under the lower back and a set of exercises for alternating muscle tension and relaxation.
I used aromatherapy to improve my sleep. Avicenna recommended: “Chamomile is a sleeping pill. If you smell it fresh, it puts you to sleep." You can make a sleeping pill by stuffing it with buckwheat husks or thyme, noble bay leaves or hazel (hazel), immortelle flowers, pine needles, hop cones, geranium grass, rose petals. I had with mint and oregano grass. A warm bath with the addition of essential oils: lavender, mint, chamomile, orange, or decoctions of marigold flowers, string herb, mint, oregano, and relaxation breathing exercises also helped restore sleep.
Now I am a happy mom, and problems with insomnia seem so far away. At night, when I lull my son to sleep, and my eyes close on their own, my husband gently touches my hand and asks in a whisper: “Mom, cat ...” And half asleep, I again begin to sing a lullaby: “Cat, cat, come, put my baby to sleep.” Then I realize that my child still does not know how to speak, I open my eyes and meet my husband's guilty gaze. “Your lullaby is so good for insomnia,” he whispers to me.
Obstetrician-gynecologist Elena Shamova,
School "Modern parents"
Sleep is often disturbed during pregnancy. Why is this happening and how to deal with it?
Why is sleep needed?
All living beings on the planet sleep. Until now, none of the scientists has been able to accurately answer the question: “Why do we sleep?”, But the fact remains that it is impossible to live even a few days normally without sleep. Insomnia negatively affects the general condition of a person. Healthy sleep restores all body systems, relaxes as much as possible, energizes for a new day. Quality sleep is very important for pregnant women, but just during this period, getting a good night's sleep is not easy enough.What sleep problems can occur in different trimesters of pregnancy?
While waiting for a baby, there are often problems with falling asleep and the quality of sleep.At an early stage, the woman's body is rebuilt to a new state, the hormonal background changes. During this period, the expectant mother often experiences irritation, increased anxiety, a feeling of severe hunger or nausea, and frequent urge to urinate. At the same time, it is difficult to fall asleep at night and wants to sleep during the day all the time. By the way, daytime sleepiness is one of the signs of pregnancy.
The second trimester is more stable. Some women live it unnoticed. Gradually, the body gets used to its position, insomnia, toxicosis and other inherent troubles of pregnancy pass.
The third trimester is no longer the same as the first, but again brings a little discomfort. After the 30th week of pregnancy, sleep is disturbed, fatigue occurs more often, and sometimes shortness of breath appears. The stomach increases significantly in size and it becomes difficult to sleep on the back, not to mention the fact that the position on the stomach is not available at all. Again, the urea makes itself felt, because the pressure of the enlarged uterus is exerted on it, you have to get up several times a night. In addition, the baby moves quite noticeably.
Rules for healthy sleep during pregnancy
To sleep well while carrying a child, follow these rules:- The closer to childbirth, the less load yourself, more rest.
- Try not to sleep during the day.
- Solve problems as they arise, don't tackle everything at once.
- As soon as trouble arises, discuss it with your family, do not keep it to yourself.
- Before going to bed, do not watch a lot of TV, it is better to read a book, and sitting, not lying down.
- Engage in feasible physical education, yoga for pregnant women. Relieves stress and improves overall health.
- If there are no special contraindications, sex at night will help you fall asleep faster.
How to improve sleep during pregnancy?
Pregnant women can improve the quality of sleep in this way:- Transfer urgent matters to the morning, rest in the evening.
- Take a warm shower shortly before bed.
- At night, do not eat a lot of food, especially "heavy".
- Drink less liquids in the evening, at night it is generally better to refuse, especially strong tea and drinks containing caffeine. It is advisable to exclude them altogether during pregnancy.
- Limit time spent at the computer and TV.
- Listen to calm and pleasant music.
- Purchase lavender essential oil and apply a little on your pillow. You can light an aroma candle for a short time or turn on the lamp.
- Prepare loose, light clothing for sleep, preferably from natural materials.
- Make the bed as comfortable as possible - an orthopedic mattress, extra pillows.