A common affliction of expectant mothers – insomnia during pregnancy. How to deal with it?

In the third trimester of pregnancy, many women complain of sleep problems. No wonder – a big belly bothers you, your spine hurts, and the matter is aggravated by calf cramps and frequent visits to the toilet. How to sleep in such conditions?

This paradox, which is the fact that in a period when rest is extremely important, promotes insomnia, is a problem for as many as 70-90% of pregnant women. You are not alone with your problem! If you wake up in the night, get up to go to the toilet, then run around the house unable to find your place, don’t worry – it’s completely normal. On top of all this, there are thoughts about the impending birth. It is the mental sphere that is the most significant factor here that you have trouble falling asleep.

The closer you get to giving birth, the more stress you get

The birth of a child is a big change, associated with many fears and doubts. You are afraid of whether you will manage, whether everything will go as it should, you think about how it will actually be. This happens mainly in the case of women for whom this is only the first pregnancy, so they do not fully know what to expect.

These types of thoughts effectively make it difficult to fall into a restful sleep. But there are other reasons why it is not so easy:

• Advanced pregnancy is a difficult matter, because the uterus is already so enlarged that it is already uncomfortable in bed. Not only is it hard to go to sleep because the belly weighs a lot and is large, but every change of position requires effort.
• The spine starts to hurt because it carries more weight.
• Problems with urination are also characteristic, because the uterus puts pressure on the bladder, so you visit the toilet more often. To effectively empty your bladder, while sitting on the bowl, tilt your pelvis back to relieve pressure on the uterus, and gently lift your belly with your hands.
• Another difficulty is the frequent nocturnal calf cramps, the cause of which has not been fully determined. It is assumed that they are caused by poor circulation or magnesium or calcium deficiencies.

How to sleep peacefully at night?

The problem of insomnia has to be dealt with somehow, because you need as much as 8 to 10 hours of sleep right now. Several factors affect the speed of falling asleep, if you master them, you have a good chance that you will finally rest properly:

1. Diet – eat the last meal 2-3 hours before bedtime, preferably an easily digestible dinner in the form of products rich in protein and calcium – ice cream, fish, milk, cheese and poultry. They will increase the level of serotonin, which will allow you to relax and fall asleep peacefully. Do not drink cola or tea in the evening, because they have stimulating caffeine, instead choose lemon balm, chamomile or lavender infusion. Warm milk is also a traditional remedy for insomnia. To avoid cramps, make up for magnesium deficiency by eating nuts and dark chocolate.
2. Sleeping position – it will be best on the side, especially the left one, because lying on the right one has a bad effect on circulation (just like lying on your back from the 6th month of pregnancy!).
3. Proper preparation of the bedroom – be sure to ventilate the room where you sleep, it cannot be too warm (maximum 20 degrees) or too dry. Your pillow should not be too thick. Lying in bed, place your arms along your body and breathe steadily, counting to 10 – this breathing exercise will help you fall asleep. Before going to bed, take a relaxing bath with essential oils, light candles, close your eyes and listen to relaxing music.