Waking up at 3am every night during pregnancy is a common complaint among pregnant women. According to the American Pregnancy Association, about 78 percent of pregnant women experience sleep disorders. Actually, pregnancy insomnia is a normal thing that can happen at any time during pregnancy.
Most pregnant women experience insomnia in the second to the third trimester. The increasing size of the stomach makes it more difficult for mothers to sleep comfortably. Unfortunately, lack of sleep will certainly make the mother tired and do not have enough energy for activities.
How to deal with waking up at 3am every night during pregnancy
Insomnia during pregnancy should be treated immediately. Here are some ways you can try
- Set a Regular Sleep Schedule
One of the best ways you can do to deal with waking up at 3am every night is to set up good sleep habits. Start by trying to go to bed at the same time every night. Before going to bed, do a relaxing activity to help you unwind.
Avoid interacting with gadgets at least an hour before bedtime. The reason is that blue light from a TV, cellphone, or tablet can affect the circadian rhythm of the mother’s body. Try to read a book instead.
A warm bath can also make you sleepy. However, make sure that the water temperature is not too hot as it is harmful to the developing fetus, especially during early pregnancy.
Exercising regularly during the day can also help pregnant women to sleep more easily at night. There is no need for strenuous exercise because the mother has to reduce strenuous activities so as not to threaten the safety of the fetus.
- Drink Enough Water
Meet fluid needs by drinking plenty of water throughout the day. However, reduce his intake after seven in the evening. In addition, avoid consuming caffeine starting in the afternoon.
- Don’t Let Your Stomach Starve At Night
Another way to deal with waking up at 3am every night during pregnancy is to eat food for pregnant women at night. Don’t forget to eat slowly so you don’t experience heartburn. Early dinner also helps prevent heartburn, but make sure you don’t go to bed hungry.
Eat light snacks if you feel hungry at night, such as high-protein foods that can keep your blood sugar levels stable throughout the night. A glass of warm milk can also make pregnant women sleepy.
- Make the atmosphere of the room as comfortable as possible
The key to getting pregnant women to sleep well at night is to make yourself and your bedroom as comfortable as possible. Lie down in a comfortable position, such as lying on your side, tucking a pillow between your stomach, or placing a pillow under your growing belly.
In addition, make the room atmosphere cool and quiet for more optimal sleep quality. Use a night light if necessary. The dim light from the bedside lamp won’t be too distracting.
- Divert Yourself by Doing Something
If you still can’t fall asleep after lying down for 20-30 minutes, get up and distract yourself by doing activities that can make your body tired enough to fall asleep. This method is more effective at helping mom sleep than just lying in bed and staring at the clock.
- Do Relaxation Techniques
Practicing meditation or relaxation can also help mothers cope with waking up at 3am every night during pregnancy. This method is often taught in childbirth classes. You can also learn other things like fun things to do when pregnant and bored
Those were some of the things you can try to deal with waking up at 3am every night during pregnancy. If pregnancy insomnia does not improve, it never hurts to talk to your doctor.