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| How should pregnant women sleep? |
Pregnancy is a state during which a woman's body undergoes many changes to support the normal development of
the fetus.
How important is sleep during pregnancy?
Sleep reflects the influence of not only external but also internal factors, and its deficiency negatively affects the
mental and physical health of both mom and baby. Sleep disorders affect 60-90% of pregnant women.
Researchers at the University of Pittsburgh analyzed the sleep of 170 women in their 20th week of pregnancy.
The results showed that those who suffered from insomnia were at risk for complications during labor.
There was a direct association of sleep disturbances with the following adverse pregnancy outcomes:
- Increased duration of labor;
- Increased pain and discomfort during labor;
- Increased incidence of preterm labor;
- Occurrence of pre-eclampsia;
- Increased risk of congenital fetal abnormalities.
If a pregnant woman suffers from insomnia and sleeps less than 6 hours a day, the probability of cesarean section
increases 4.5 times, and the risk of arterial hypertension increases 2.9-4 times.
Features of sleep of pregnant women depending on the trimester
Sleep of pregnant women is subject to hormonal, physical and psychological influences.
In the 1st trimester is characterized by an increase in the total amount of sleep, but significantly deteriorates its
quality.
In the early terms, there are dramatic hormonal changes that are necessary for a safe carrying. Such dramatic
changes affect the nervous system. As a result, a woman's anxiety increases. From the 5th week of pregnancy,
the onset of toxicosis is possible, which becomes the cause of regular night awakenings. As a result, daytime
sleepiness increases, and there are difficulties in falling asleep.
The second trimester is accompanied by insomnia in pregnant women much less often. This is the most
comfortable period for women. Nevertheless, the duration of sleep decreases, which means that in the morning
there will be no feeling of rest, and in the afternoon - lethargy and weakness prevail.
In the 3rd trimester, sleep becomes restless, its depth suffers.
Intensely growing uterus entails drastic changes in the work of organs and systems. Also in this period there are
training (false) contractions. Insomnia in pregnant women leads to a weakening of the body before childbirth.
Causes of insomnia in pregnant women
The most common forms of sleep disorders in pregnant women include: insomnia, sleep apnea, restless legs
syndrome.
It is important to realize that these conditions occur in both physiological (normal) and pathological (painful)
conditions. Therefore, if a woman does not manage to cope with sleep disorders on her own, do not delay a visit
to the attending physician.
What are the causes of insomnia in pregnant women? Changes in sleep are normal for pregnancy, as there is a
change in the rhythms of excitation and inhibition in the brain, there is a symptom of limb movement in sleep, the
parameters of the respiratory system change and the need for oxygen increases. The result is frequent and untimely
awakenings.
The child has its own biorhythms of sleep and wakefulness. They are more subject to hormonal daily fluctuations
in the mother's body, not the rhythm of "day-night". In the second half of the night, the level of biologically active
substances that make the uterus tonus increases, so by this time the baby often wakes up, followed by the mother
herself.
In general, the sleep of pregnant women is subject to hormonal, physical and psychological influences.
The reasons why pregnant women have insomnia are grouped into the following groups:
1. chronic fatigue
Before pregnancy, many women lead an active lifestyle without adequate sleep, thereby depleting vitamin reserves
and accumulating fatigue, lack of energy, immunity problems.
2. Low or high blood pressure
Studies show that in pregnant women with arterial hypertension, sleep breathing disorders occurred in 86% of
cases, while in normal blood pressure levels - in 45% of cases8.
3. Increased anxiety with possible development of depression
What normal woman does not feel fear about childbirth and the condition of the baby? A new stage of life,
changes in one's own appearance - all this worries the future mom. From the point of view of psychology, the
source of dreams is the unconscious, that is, mental processes and phenomena that are not controlled in any way.
During the day, the consciousness follows the emotions, and at night they "break through" in the form of colorful
dreams.
4. Difficulty in assuming a comfortable sleeping position
These problems bother women in late labor, mostly in the 3rd trimester:
- large abdomen;
- back pain;
- night cramps;
- active fetal movements;
- frequent urges to urinate at night;
- shortness of breath;
- heartburn.
5. Excessive weight gain due to:
- overnutrition;
- decreased motor activity;
- edema in kidney or thyroid disorders.
How can a pregnant woman get rid of insomnia?
Since the intake of medications during pregnancy is extremely limited, sometimes it is very difficult to return a
strong and healthy sleep.
It is important to take a comprehensive approach to solving the problem, and in this case simple but valuable
recommendations can help.
Observe the regime
Make an effort to establish a consistent sleep schedule by aiming to retire and arise at consistent times. It is worth
remembering that the optimal time for sleep is from 22:00 to 8:00, when there is an active recovery of the nervous
system and the production of hormones needed by our body. Do not sleep during the day without need, instead
find relaxing activities for yourself. But what to do if you can't sleep at night? Do not torture yourself, it is better
to do something calm and pleasant: draw, start a diary, listen to music. Gadgets are forbidden.
Eat right
Limit the consumption of tea, coffee, carbonated drinks. Try not to load the bladder before going to bed. Exclude
fatty, spicy and salty foods and refuse snacks 2 hours before bedtime - thus you minimize the occurrence of
heartburn.
Avoid stress
A common misconception is that the more stressed your body gets, the faster it will fall asleep. Fatigue is not at
all the answer to the question of how to fight insomnia. On the contrary, it leads to difficulties in falling asleep.
Serious and active work should be scheduled for the first half of the day. Delegate household duties, abstract from
stress, think about the fact that the baby absorbs every emotion. Don't forget to take a walk in the fresh air before
bedtime.
Work on "sleep" rituals
A couple hours before bedtime, the body and brain need to relax. A book, quiet music or meditation, and a warm
bath can help. Limit the flow of information coming through the computer, TV, phone. Ask your spouse to do a
relaxing massage of the legs and cervical-collar zone. An effective relaxation tool is an aroma lamp. Lavender,
sandalwood, rosemary essential oils are allowed during pregnancy.
Equip your sleeping "nest"
How to properly sleep pregnant women? Buy an orthopedic mattress and a pillow for pregnant women - it is an
integral part of a healthy and sound sleep. Wear light underwear made of natural materials, which will not
constrict movements. Maintain ideal air parameters in the bedroom: the temperature should not exceed 21°C
and humidity - 50-60%.
Set yourself up for pleasant dreams
In the 3rd trimester, the likelihood of intrusive nightmares increases. If you have the same dream for a long time,
pay attention not to the plot, but to the feelings that arise in the dream and upon waking up. This can be fear, anger,
resentment, etc. Then remember when during the day you experience similar emotions.
So it will be possible to identify the situation that "does not let go", and it will be easier to eliminate the cause of
anxiety.
In what cases do sleep disorders during pregnancy require medical attention?
Unfortunately, general recommendations do not always help to establish a regimen. Therefore, some conditions
that accompany insomnia in pregnant women become good reasons to visit a doctor and even prescribe drug
therapy.
Such symptoms include:
- painful sensations in the back and lower abdomen;
- frequent cramping in the calf muscles;
- nausea and vomiting;
- heartburn (if dietary intervention is ineffective);
- uncharacteristic activity of your baby, both excessive and insufficient;
- blood pressure spikes;
- breathing disorders;
- inability to cope independently with anxiety and increasing stress.
How to sleep properly during pregnancy?
To prepare yourself in advance for possible difficulties, the future mother should learn how to sleep properly
during pregnancy, so as to sleep properly and not harm the baby.
Obviously, this will help with a properly selected sleep position.
Many people wonder whether it is possible to sleep on the stomach in the 1st trimester. In the early terms of the
uterus is in the pelvic cavity, and the position during sleep does not affect the blood supply to the fetus. At 11-12
weeks, the belly is already protruding, so from this period it is not recommended to sleep on it.
In the 2nd trimester comes the most favorable period, which is characterized by the absence of nausea and small
size of the abdomen, which contributes to a full sleep and cheerful well-being of the future mother. How should
pregnant women sleep at this term? Exclude only the position on the stomach, since the uterus has already reached
a sufficiently large size and occupies part of the abdominal cavity. Because of this, there will be pressure on the
fetus and on the large vessels that are responsible for adequate blood supply.
The most common unsubstantiated recommendation is not to sleep on your back and right side in the 2nd and 3rd
trimester.
According to a study of 10,000 women9, sleeping on the right side or back during 30 weeks of pregnancy is not
associated with an increased incidence of adverse outcomes such as stillbirth, low birth weight, and hypertensive
disorders.
It is worth noting that most late term pregnant women experience real discomfort when lying on their backs.
This is due to the fact that the growing uterus squeezes the vessels, resulting in a feeling of lack of oxygen.
However, if sleeping on your back during pregnancy is comfortable, there are no contraindications to it!
Most women consider the optimal sleeping position to be the position on the side. For convenience, use a regular
or special pillow for pregnant women. Put it under your stomach or between your legs, and it will help prevent
swelling.
If heartburn, the half-sitting position can help.
Timely identified sleep disorders and following the recommendations will significantly improve the condition and
quality of life of the future mother and baby.