Insomnia in pregnancy: how to cure it and sleep better

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Catherine Le Nevez
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Insomnia in pregnancy: how to cure it and sleep better

It happens to many women that, already from the first weeks of gestation, sleeping becomes more complicated due to various factors, not just physical. Let's see together how to deal insomnia in pregnancy and how to solve the problem of sleepless nights.





In this article

  • What is insomnia
  • Causes of insomnia in pregnancy
  • Symptoms of insomnia
  • How long should a pregnant woman sleep
  • How to cure insomnia in pregnancy 

What is insomnia

If you consider insomnia any sleep disturbance, whether it is the inability to fall asleep or continuous ones awakenings: in both cases, the lack of restful sleep it can have consequences on the organism, both physically and psychologically. It is not a severe disorder, but it can still compromise the normal course of the days. Waking up in the morning after having slept little and / or harm can have consequences and for this reason it is better to deal with the problem, perhaps by talking to your doctor.



Causes of insomnia in pregnancy

As we mentioned, insomnia in pregnancy it can be caused by various factors. First of all, i hormonal changes they can cause imbalances that affect the sleep rhythm, and for this to prevent the pregnant woman di rest adequately. Of course there are also physical causes: the need to Pee more often that leads to waking up, the belly that grows and becomes uncomfortable or prevents you from sleeping in the position you prefer, possible sciatica… Finally, the causes of psychological origin should not be underestimated, such as anxiety and stress due to pregnancy, the fear that something is not right or what will be later, when the baby is born.



Whatever the cause insomnia, it is important not to underestimate its effects and seek a solution.

Read also: Lack of sleep and depression

Symptoms of insomnia

To find out if you suffer from insomnia you can evaluate the quality of your sleep through simple parameters: 

  • difficulty ad falling asleep
  • inability to get back to sleep if you wake up in the night
  • a few hours sleep, perhaps due to a too early awakening
  • disturbed sleep, with constant awakenings

Many people think they suffer from insomnia means sleep very little or not being able to fall asleep, but it is not so: even those who do wakes up often, perhaps managing to fall asleep again immediately, does not rest well, and therefore it can be said that he suffers from insomnia. 

How long should a pregnant woman sleep

If it is true that the amount of sleep necessary varies from person to person, it is common practice to argue that a restful sleep expect at least 7-8 hours of sleep per night, without awakenings. Waking up every now and then to pee, for a nightmare, for a noise or other does not compromise the qualità del sonno, but if we fall asleep with difficulty very late, wake up very early or any noise, even a mosquito, wakes us up, our sleep will not be really restful.

It is estimated that 90% of pregnant women suffer from insomnia, with difficulty in falling asleep or continuous awakenings due to the most disparate reasons. But what they say is true: we will have to arrive rest at birth (which in itself is a huge strain for the body) and in the baby's first months, when it will be really difficult to sleep regularly. For this reason, if you suffer from insomnia, even mild, run for cover.

Read also: The tricks to catch up on sleep when you don't sleep at night

How to cure insomnia in pregnancy

Many times insomnia is treated with recourse to sleeping pills o anti-depressants, which in pregnancy, in most cases, they cannot be used. It happens that, in the most serious situations, doctors prescribe Medicines of this type, but it is not frequent.

At the same time, too herbal remedies or other supplements such as those based on melatoninused in children may not be the best solution. The herbal teas they might be useful in this case, but not all medicinal herbs are indicated for pregnant women, therefore it is always better to ask your doctor or pharmacist for advice. 

If you suffer from insomnia however, you can follow the practices of daily hygiene that can help you sleep better: do movement, especially in the open air (the light regulates the rhythms of the body), avoid "exciting" foods such as spicy, chocolate, tea and coffee, and all those that weigh down the digestion, try meditation or the autogenic training, or take long, warm baths before bed. Even one evening routine it can help you cope better at night and if you think your insomnia depends from anxiety, you can contact a psychologist.

Insomnia in pregnancy it should not be underestimated, because it not only ruins the quality of the days but could also have consequences on labor and delivery and on how you will live your child's first months.

SOURCES

Insomnia During Pregnancy: Causes and Treatment 

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