Sleep during pregnancy
Towards the end of pregnancy, many women experience insomnia. These states are usually divided into three main types. Use a good pregnancy pillow for sleep.
The first type is the so-called starting insomnia, when a person cannot sleep for a long time, recalling the events of the day, thinking about what he should do or say, or worry about the future. The second type is the inability to maintain a sleep state. In this case, a person wakes up several times a night for different periods of time. This condition leads to dividing sleep and does not allow rest. The third type, in which a person wakes up in the early morning and is not able to fall asleep again, is called “final phase insomnia.”
Starting insomnia is more common during pregnancy. The woman does not manage to comfortably arrange the grown belly, she is worried about back and lower back pain, active movements of the child, cramps in the calf muscles and frequent nighttime urges to urinate (the enlarged uterus presses on the bladder). Heartburn, shortness of breath and itching in the abdomen may occur due to the stretching of the skin.
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 are becoming calmer, but many are prevented from falling asleep by nervous tension due to fear of childbirth, chronic fatigue. In the third trimester, the psychological state of the pregnant woman changes. The day of birth is approaching, and thoughts about it do not give a pregnant woman peace of mind.
Childbirth and labor are dreamed in different ways: both figuratively and as real events. Contractions, attempts, childbirth, the arrival of milk – very often in dreams about these phenomena, sea waves, a raging ocean, a whirlpool appear. At the same time, it is not uncommon for a woman to dream of a real childbirth during the demolition – with doctors, in a maternity hospital. Special studies by perinatologists have shown that women who have such “rehearsal” dreams, especially in the last three months of pregnancy, relatively easily and quickly pass the period of contractions in real childbirth.
Another variant of dreams that are dreamed closer to childbirth are stories that you have forgotten or lost a baby somewhere. You don’t need to be nervous about such dreams either. They are absolutely normal and reflect your fears: will you cope, will you be a good mother.
How to get rid of insomnia
During this period, you can take GLYCINE. Sleeping pills are contraindicated for pregnant women: they can have a negative effect on the fetus and have side effects. In addition, accumulating in the body, they cause impaired liver and kidney function.
Chemical hypnotics, sedatives and tranquilizers to one degree or another disrupt the structure of sleep, depriving it of its natural depth and thereby reducing its restorative effect. These negative effects are largely devoid of plants, of which motherwort and valerian can be used in the form of tinctures during pregnancy. In order to find the optimal dosage for you, you need to consult a doctor. A good tea consisting of orange, lavender, lemon balm, licorice or savory, thyme and mint. It is undesirable to use hops in decoctions. From food plants to reduce nervous excitability and improve sleep use vegetable salad, asparagus, melon.
It is also recommended to take turnip, radish or beet juice with honey. To prepare it, you need to make a depression in the root vegetable, into which you put 1 teaspoon of honey. After a few hours, juice forms; it is used before bedtime. An infusion of celery herb is also effective: 20 g of chopped herbs are poured with 1 glass of boiling water and insisted for 30 minutes. Then the infusion should be filtered and taken 1/3 cup 3 times a day. Natural black currant fruits or a decoction of dried berries (2 teaspoons per glass of water) are also used in folk medicine as a sedative. Let’s make a reservation that regular use of honey during pregnancy can lead to allergic reactions in mom and baby, so the products that contain this product cannot be used every day.
To avoid insomnia, it is advisable not to overeat before bed. At the same time, there are two opinions about the quality composition of the evening meal. Some scientists believe that protein foods (cheese, milk, eggs, turkey meat) promote sleep because they contain L-tryptophan. This substance shortens the time you fall asleep, so a light, protein-rich snack will help you fall asleep despite not having enough time to digest it. Others recommend carbohydrate food (confectionery) at night, which is quickly digested without causing strong intestinal motility and excitation of the nervous system. You can drink a glass of warm milk or chamomile tea with 1 teaspoon of honey before bed.
Airing out the bedroom, comfortable pajamas, and a thirty-minute walk before bed will also help normalize sleep. To relieve low back pain, you can use a back massage – stroking movements along the spinal column from bottom to top.
When cramps appear in the calf muscles, you need to pull the big toe towards yourself and massage the leg – also with stroking movements, from the periphery to the center. For the prevention of seizures, it is necessary to get enough vitamins and minerals, in particular calcium and magnesium.
Dyspnea usually appears when supine; to prevent this phenomenon, it is necessary to lie on your side, placing an additional pillow under your head so that the upper part of the body affects the elevated position.
If the baby’s movements prevent you from falling asleep, try changing the position, as active fetal movements may be associated with insufficient oxygen supply to the fetus, caused by the woman’s uncomfortable posture (on the back or on the left side). If the baby continues to actively move and after that, you will have to wait for the moment when he calms down …
It is best to sleep on your side, with one pillow under your stomach, one under your head, and one between your knees. You can put a roller under the lower back: in this position, the load is removed from the spine. In the supine position, many women feel dizzy because the pregnant uterus compresses the inferior vena cava, which reduces blood flow to the heart and brain.
Aromatherapy can be used to improve sleep. Make a “sleeping pill” stuffing it with buckwheat husks or thyme, laurel leaves or hazel (hazel), immortelle flowers, pine needles, hop cones, geranium grass, rose petals. Put it at the head of the bed and you will sleep better.
If you woke up at night, there is no more reliable way to drive sleep away than the annoying thought that you must fall asleep at all costs. Therefore, you should not toss and turn in bed from side to side, it is better to get up and do some calm and pleasant activity, for example, insert photos into a photo album or knit. Sometimes it is useful to walk around the apartment, listening to calm music (preferably through headphones, so as not to disturb anyone). Remember that your calmness and good mood is the key to good sleep, and therefore health.
It has been experimentally established that the daily sleep requirement of the human body is 10 hours. It is important to remember that different people require different amounts of sleep, depending on their physical condition and personality type. A modern person sleeps an average of 7.5 hours, while lack of sleep is 2.5 hours. Only two or three full (10-hour) sleep can compensate for the “sleepy debt”. 7-8 hours of lack of sleep per week can cause feelings of anxiety, depression, itching or burning in the eyes, chills, fatigue, increased appetite, unwillingness to communicate, irritability. As a result of a constant lack of sleep, immunity is reduced, as antibodies that fight infection are produced in large quantities during sleep.