Insomnia in pregnancy: what to do when you are not sleeping? There are several causes, but also simple remedies.
I’m pregnant and can’t sleep: why? The factors of difficulty in sleeping during pregnancy are of various kinds and do not involve all women, nor for all the nine months. There may be a psychological element: a bit of anxiety, some worries, simply the excitement due to the good news can affect sleep. Hormonal changes also have a role to play (not surprisingly, many people have little sleep in the premenstrual week).
Add to this, especially in the second half of pregnancy, possible physical “discomforts”: the need to pee more often, a little back pain, heartburn at night, some difficulty in breathing well or finding a comfortable position to cause of the belly a little bulky, and finally the possibility that the baby has the habit (it often happens) of moving a lot just while the mother rests.
Insomnia in pregnancy, remedies
Remedies for insomnia in pregnancy can be simple, but it is always important to consider that whatever you are having to do must be compatible with the situation: always ask your doctor or pharmacist for advice and do not do it yourself. Do not take sleeping pills or psychiatric drugs unless under strict medical supervision. Also because in many cases it can be solved with grandmother’s remedies against insomnia.
Here’s what to do:
- Power supply. It may seem trivial, but a light dinner, with foods that are not too acidic or rich in fat, helps to rest better if you have a sensitive stomach that is a little “compressed” by the weight of the child. A relaxing herbal tea, for example of chamomile, mallow, lemon balm, drunk a little at a time during the afternoon and evening can undoubtedly help against insomnia during pregnancy. Better to avoid coffee, coke, and exciting drinks in general.
- Comfortable sleeping. The belly, the weight gain, a little water retention, the feeling of not breathing well are common situations that can be alleviated with trivial tricks: changing the pillow, sleeping with a pillow between the knees, sleeping resting on the very practical pillow breastfeeding (a “sausage” specially designed not only to breastfeed comfortably, but also to rest better supporting the body), lift your feet slightly by placing them on a small pillow at the bottom of the bed … Remember that sleeping on the left side makes it easier circulation during pregnancy, and therefore can alleviate some unpleasant sensations like tingling or shortness of breath.
- Make movement. Keeping yourself moderately active, unless otherwise advised by your doctor, helps the body adapt to changes, especially when it comes to muscles and skeletons. But avoid intense activities in the evening, you would get an inverse effect to the one you want!
- Change night habits. How to learn to eat a little differently, to adapt to the needs of pregnancy, so you can do for sleep: if we really can’t sleep through the night, we don’t give in to anxiety, let us resign ourselves to stay up a little , perhaps helping us with a relaxing reading, a little meditation, a “walk” around the house, and we try to recover with strategic naps when possible, during the day.
- Share. To feel good and be able to relax is always very important to fight the feeling of being “the only one in the world”. Talking with your partner and friends about thoughts, disorders or simply sharing moments of relaxation and pampering in which you can forget about some worries and smile at the temporary “limits” imposed by the baby bump is the simplest therapy to reduce the emotional burden of pregnancy!
Does insomnia in pregnancy hurt the child?
Absolutely not, fear not. Having some difficulty sleeping is normal and does not affect either your sleep or your baby’s health, which will follow their own pace and grow without problems. Being able to rest when you feel the need and avoid “pulling too much” of stress certainly helps you face a peaceful pregnancy, but a few hours less sleep than you would wish will not harm the unborn child per se.
Insomnia and twin pregnancy
In the case of a twin pregnancy the conditions that regulate sleep are not very different, but the sensations due to the weight and bulk of the belly could be accentuated or occur a little earlier than expected. Some more thoughts, perhaps on childbirth or on the future management of two newborns, is completely understandable. Nothing to worry about, the advice given above is also valid for twin moms!