Pregnancy insomnia is often a symptom of another illness, such as depression, chronic pain, medication, or stress that might explain why it is common. Most often, insomnia results from a combination of factors, including medical and psychological problems, scheduling problems, relationship conflicts, and behavioral factors.
Meanwhile, pregnant women are also prone to experience insomnia during the third trimester of pregnancy.
Which have you done? If there is no effect, try another solution below
What causes insomnia in pregnancy?
Insomnia in pregnant women can be caused by
- Bad sleep routine,
- physical hyperactivity,
- frequent urination,
- nausea or vomiting,
- back pain,
- breast discomfort,
- stomach discomfort,
- leg cramps,
- hard to breathe,
- a dream that makes you wake up suddenly,
What Helps With Insomnia During Pregnancy?
Here we provide 15 ways to overcome insomnia that can be done to make pregnancy feel more comfortable:
Use the snooze tracking application
Record how much and when you slept, the level of suffering during the day, and other symptoms. This is to support two purposes:
Identify activities that make or break your chances of a good night’s rest.
Record health history related to your sleep patterns.
Digital programs like Zeo, YawnLog, and various applications can all make snooze-tracking easier.
Behavioral Cognitive Therapy for insomnia is a fairly common technique. This therapy involves self-emotional, mental strategies such as developing positive thoughts about sleep, and creating an environment that encourages you to sleep comfortably. This method is proven to improve sleep quality.
Learn these strategies with the help of a therapist or with guides or online books, inspiration is equally influential.
Create a regular sleep pattern regularly
Find activities that help you fall asleep on time, and stick to the same sleep and wake schedule, even on weekends. A consistent pattern can help you deal with sleeping difficulties.
Use the bed in an appropriate way
A bed should be provided for sleeping and having sex. There are no other activities carried out in bed other than the two activities above. Bringing work into the bedroom is a great way to spoil sleep quality. Avoid this, especially when you are pregnant.
Choose the right mattress
An uncomfortable bed has been linked to poorer sleep quality, while a comfortable mattress can increase the chances of getting a satisfying sleep.
Another addition is pillows and bolsters. Choose the one according to the needs of pregnant women, such as a pillow or pregnancy bolster that can support your stomach and back.
Just 10 to 20 minutes of naps during the day can help us feel rested and this can improve our creativity and memory. But try to avoid naps after 3:00 or 4:00 PM, as this can make it harder to fall asleep at the actual bedtime at night.
Need another reason to quit smoking? Look at your growing belly, that’s the biggest reason you should quit smoking immediately. People who smoke usually show symptoms of insomnia, perhaps because the nicotine enters the bloodstream.
Talk to your gynecologist
If you’ve tried everything you can to get over your trouble sleeping at night and nothing works, it may be time to consult a professional.
A doctor can help to treat sleep disorders and identify lifestyle factors or medications that may be preventing a good night’s rest. The doctor will definitely suggest one that is safe for your health as a pregnant woman.
Remember, don’t buy sleeping pills carelessly, it can be dangerous for the fetus.
Exercise in the morning
Studies have found moderate aerobic activity can improve sleep quality and prevent insomnia. For best results, exercise at least three hours before bedtime so that your body has ample time to lower your mood and tension.
Spend quiet time during the day
Spend 15 minutes dealing with problems and anxiety that you experience so that they do not continue when it is bedtime. You can sit in a quiet place, write down your anxiety in a book or blog. Do something that makes you feel good. If a particular event or stressor keeps you up at night and has a clear deadline then the problem can resolve itself.
Limit caffeine for pregnancy insomnia
Caffeine isn’t just in coffee, you know. Tea and hot chocolate also contain caffeine, so always keep in mind the limits
Go out and meet the sunshine.
Increasing sun exposure during the day promotes a healthy balance of melatonin, which can help us sleep at night.
Eat to sleep
Eat foods high in magnesium, such as halibut, almonds, cashews, and spinach, and foods high in B-complex vitamins, such as leafy greens, beans, and peas. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium, to treat insomnia.
Try relaxation techniques
In one study, people who practiced meditation experienced increased total sleep time and sleep quality. Other relaxation strategies such as yoga, deep breathing, and progressive relaxation are also effective tools for inducing deep sleep.
Dim the lights two hours before bed
According to one study, exposure to electric lights between dusk and bedtime can negatively affect the quality of our sleep. If you sleep in the dark for hours on end, find a pleasant medium by dimming the lights as bedtime approaches.
That’s why there is a light sleeper with dim light. Also consider replacing all light bulbs with the “soft or warm” varieties, all of which can reduce the light’s effect on our nervous system.
Turn off the screen
Blue screens emitted by screens can interfere with our body’s preparation for sleep by stimulating hormones that appear during the day.
Reduce exposure by turning off the TV, laptop, smartphone, and computer at least one hour before bed. Those are 15 ways to deal with insomnia during pregnancy that you can do. Which one have you never tried? Let’s try it, maybe it could be a solution so you don’t have trouble sleeping anymore.
Can Pregnancy Insomnia Hurt Baby By Sleeping On Right Side?
Adequate and quality sleep is one of the keys to a healthy life. One of the things that affect sleep quality is the asleep position. The best sleeping position depends on the condition of each person. In people who are pregnant, the best sleeping position is on the side, especially on the left side because it can increase blood flow to the placenta and baby.
However, whether it is better to tilt left or tilt right is still a matter of debate, so the most important thing is the comfort of the mother. If you feel more comfortable tilting to the right, it’s okay to tilt to the right as long as you can sleep comfortably. In people with sleep apnea and acid reflux disease, a side sleeping position (either right or left side) is a good position. However, the side sleeping position is not recommended for those who have neck pain and back pain.
So that the conclusion, you can continue the sleeping position on your right side as long as it is comfortable for the mother. As much as possible avoid the supine or prone position during pregnancy insomnia. However, the cause of your discomfort when tilted to the left you can consult or consult a doctor if it still bothers you.