What to drink for insomnia during pregnancy. Why does insomnia occur during pregnancy and how to deal with it? General condition of insomnia

Sleep is a natural state of the body that allows it to recover after an active day. Only in sleep can our body get complete rest and gain strength. A person deprived of the opportunity to sleep becomes lethargic and irritable. Loss of performance, decreased memory and attention, lack of interest in life - these are just a small part of the problems that insomnia and severe lack of sleep lead to.

Pregnant women, like everyone else on the planet, are not protected from sleep disorders. Increased sensitivity, active movements of the baby at night, a growing tummy that makes it difficult to take a comfortable position in bed - all this leads to the development of insomnia in expectant mothers. What are the risks of lack of sleep during pregnancy and how can you cope with this condition?

Insomnia in the first trimester of pregnancy

Paradoxically, even in the early stages of gestation, insomnia plagues expectant mothers. It would seem that everything should be the other way around. In the first trimester, active production of progesterone begins, the main hormone responsible for the normal development of pregnancy. Progesterone affects all organs of a pregnant woman, including the central nervous system. It inhibits brain activity and leads to constant drowsiness in expectant mothers. Weakness, lethargy, apathy and the desire to hide from the whole world under a big blanket - these are typical signs of any pregnancy in the earliest stages of its development.

The inhibitory effect of progesterone is observed until 12-14 weeks of pregnancy. At this time, many women are really ready to sleep 12 hours a day, if only such an opportunity is given. And this is where expectant mothers face the danger of developing insomnia. After getting enough sleep during the day, some women are simply unable to fall asleep at the right time in the evening. They toss and turn in bed and cannot immerse themselves in the arms of Morpheus. Disturbed sleep and rest routines inevitably affect the condition of the expectant mother, provoking the development of insomnia in the early stages of pregnancy.

Good news: insomnia in the first trimester will disappear without a trace after 14 weeks. At this time, the hormonal background will change, and the inhibitory effect of progesterone on the nervous system will decrease. The expectant mother will feel a surge of energy and will stop sleeping during the daytime. Your sleep pattern will return to normal, and insomnia will go away on its own without any special treatment.

Insomnia in the second and third trimesters of pregnancy

After 14 weeks, not all expectant mothers get a good night's sleep. Insomnia may make itself felt again, but for completely different reasons. Sleep disturbances in the second and third trimesters no longer need to be attributed to the influence of progesterone. In the second half of pregnancy, completely different reasons for the development of insomnia, both physiological and psychological, come to the fore.

It has been noted that insomnia is extremely rare in the second trimester. It’s not for nothing that this period is called the “honeymoon” of pregnancy. From 12 to 14 weeks, most expectant mothers finally manage to come to an agreement with their body and get plenty of sleep. The negative influence of progesterone is already going away, and other factors (growing belly, heartburn, fetal movements) are not yet so significant. In most cases, insomnia subsides for three months and returns again in the second trimester of pregnancy.

Quite often, expectant mothers report sleep disturbances a month before the upcoming birth. Insomnia after 36 weeks is considered one of the signs of an imminent meeting with the baby and is recognized as a completely normal phenomenon during pregnancy. The closer the due date, the more restless the woman sleeps. Some expectant mothers note a noticeable deterioration in the quality of sleep just a few days before the first contractions.

Causes of insomnia in the second half of pregnancy

Frequent urination

Expectant mothers usually encounter a similar problem in the third trimester of pregnancy. The grown-up baby puts forceful pressure on the bladder, forcing the woman to visit the toilet almost every hour. At night, the urge to empty your bladder can cause you to wake up frequently. Having woken up, not all women are able to immediately fall asleep again. The closer to the due date, the more the uterus puts pressure on the bladder and the worse the expectant mother’s night’s sleep becomes.

Coping with such a problem during pregnancy is quite difficult. It should be understood that frequent urination is a physiological condition, and it is almost impossible to influence it. We can only advise a pregnant woman not to drink a lot of liquid at night, and also not to eat spicy and salty foods that provoke thirst.

Heartburn

The longer the pregnancy, the more the uterus puts pressure on all internal organs. It also affects the stomach, resulting in the reflux of acidic contents back into the esophagus. Heartburn rising in the throat, heaviness in the stomach and unpleasant cramps - all this does not allow a pregnant woman to sleep peacefully. Insomnia associated with heartburn is characterized by difficulty falling asleep. Having fallen asleep, a woman, as a rule, does not experience any discomfort from the stomach and can sleep peacefully until the morning.

What can you do to prevent heartburn from interfering with normal sleep? First of all, you should change your diet. Avoiding fried, spicy and spicy foods helps to cope with heartburn and eliminate all unpleasant sensations in the epigastric region. The last meal should be at least 2 hours before bedtime. You should also not drink strong tea, coffee or cocoa before going to bed.

Uncomfortable position

Women face a similar problem towards the end of pregnancy. A large tummy does not allow you to get comfortable and fall asleep in a comfortable position. A woman can lie in bed half the night without finding a place for herself. Lying on your side usually helps you fall asleep comfortably. Many expectant mothers are able to immerse themselves in the arms of Morpheus only if they are surrounded on all sides with pillows and soft cushions. For a comfortable sleep, you can purchase a special curved pillow for pregnant women and fall asleep with your legs wrapped around it.

Heavy legs

In the second half of pregnancy, most expectant mothers have to face such a problem as varicose veins. Stagnation of blood in the lower extremities leads to pain and heaviness in the legs. Painful sensations intensify in the evening and at night, becoming the cause of constant insomnia. Swelling appears due to insufficient functioning of the veins. All these reasons provoke problems with falling asleep and, as a result, lead to constant fatigue and overwork.

Varicose veins are also different in that a woman feels relief only in one position - with her legs raised up. Not every expectant mother manages to relax and fall asleep in this state. When you try to put your legs on the bed, the pain and heaviness in your legs return, again interfering with normal sleep. Towards the end of pregnancy, the symptoms of varicose veins increase, causing insomnia and chronic fatigue.

Night cramps

Leg cramps during pregnancy may be associated with venous disease. Lack of microelements (in particular, magnesium and calcium) can also lead to the development of night pain. In this case, the woman does not have problems falling asleep. The pain occurs in the middle of the night - strong, sharp, causing the expectant mother to jump in bed. After the pain subsides and the cramps are relieved, many women cannot sleep for another two to three hours.

What to do if your leg has a cramp? Without getting out of bed, you need to pull your foot towards you by the toe. If this does not help, you can massage the lower leg at the site of maximum spasm. Walking barefoot on any uneven surface helps improve blood flow. You can purchase a special orthopedic mat or make it yourself from scrap materials.

Fetal movements

Strong fetal movements may be one of the causes of insomnia. It has been noticed that babies in the womb are very active in the evening and at night. The movements of small legs prevent you from falling asleep and also cause awakening at night. If your baby's movements become too strong and even painful, you should consult a doctor. Excessive motor activity of the fetus may be one of the signs of hypoxia - lack of oxygen in organs and tissues.

Emotional excitement

Overstrain and emotional outburst are hardly the only cause of insomnia in the second trimester. During this period, the woman’s nervous system is in a state of excitement. It is in the second trimester that many expectant mothers go traveling and lead an active social life. Raging emotions accumulate during the day and become the main cause of insomnia at night.

How to cope with overwhelming emotions and ensure healthy sleep? A simple rule will help prevent insomnia: all important tasks should be completed 2 hours before bedtime. The time before falling asleep should be spent in silence. You should not turn on the TV or watch news on the Internet, talk on the phone or deal with any serious issues. You can play soft, relaxing music, read a book, or take a shower. Let a peaceful bedtime become a daily ritual, and insomnia will subside on its own without any additional action.

Nightmares

Insomnia can also be caused by nightmares that haunt a pregnant woman. Bad dreams are more common in the third trimester and at the very end of pregnancy. Many expectant mothers experience an understandable fear of childbirth. Often, fears for the baby are added to the worries, especially if the pregnancy is not going well. All a woman’s fears and concerns result in nightmares, which lead to significant sleep disturbances.

What are the risks of insomnia during pregnancy?

Chronic lack of sleep can lead to serious health problems. Constant weakness, apathy and fatigue will not bring joy to any pregnant woman. Against the background of insomnia, attention and memory suffer, immunity decreases, and chronic diseases worsen. Prolonged insomnia can lead to a nervous breakdown and will require medication.

The good news is that rare bouts of insomnia do not affect the course of pregnancy or the condition of the fetus. If the expectant mother gets enough sleep most of the time, such sleepless nights will not affect her health. Some experts even consider insomnia in pregnant women to be one of the stages of preparing for life with a baby. Everyone knows that small children do not contribute to good sleep for their mother, so is the body trying to adapt in advance to the new conditions of existence?

How to deal with insomnia?

There is practically no drug treatment for sleep disorders during pregnancy. Of all medicines, priority is given to herbal remedies (valerian and motherwort). Doctors recommend taking these medications if insomnia causes significant discomfort. The course of therapy must be at least 1 month.

The following recommendations will help you cope with insomnia without medication:

Follow your daily routine. Go to bed and wake up at approximately the same time.
Create a bedtime ritual and follow it every day.
Have dinner at least 2 hours before bedtime. Avoid eating heavy meals at night.
Drink less fluid in the evening.
Avoid tea and coffee at dinner. Replace your usual drinks with fruit drink or juice.
Buy a special pillow for pregnant women or simply cover yourself with a large number of soft cushions before going to bed.
Don't forget about walks in the fresh air before bed.
Ventilate the room before going to bed. Remember that the best sleep happens in a slightly cool room.
Sleep in comfortable clothes made from natural fabrics.
Use any available methods to relieve stress before bed (yoga, meditation).

Insomnia is a sleep disorder characterized by difficulty falling asleep or insufficient duration or quality of sleep over a long period of time. Many pregnant women experience sleep disturbances right from the first weeks of pregnancy, which is associated with hormonal shock in the body. Those women who have never encountered this problem before are especially sensitive to insomnia. The situation is complicated by the fact that in this situation the expectant mother needs to get enough sleep and it is undesirable to overwork, so during pregnancy it is necessary to fight insomnia. Knowing the causes of insomnia and studying the processes that take place in the body during all 9 months will help you get rid of sleep disorders.

Types of insomnia

Sleep disorders that have common symptoms, namely the inability to sleep for a long time, are called insomnia (or asomnia).

Asomnia (a + lat. somnus - sleep). Insomnia, sleep disturbance. It manifests itself as difficulty falling asleep, interrupted sleep with frequent awakenings at night, shallow sleep or premature awakening with the inability to fall back to sleep.

There are three types of asomnia: transient, short-term and chronic.

Transient. Transient or situational insomnia during pregnancy is mostly associated with episodes caused by a surge of experiences of a joyful or sad nature. The sleepless state continues until the emotions subside and life goes on as usual. In this case, the saying is good: the less you know, the better you sleep. The expectant mother needs to protect herself from sources of unpleasant information, and those around her need to take care of her social circle and the positive attitude that reigns in the family. Such insomnia lasts no more than a week and does not require special treatment.
Short-term. Short-term insomnia is associated with more significant causes - physiological processes occurring in the body during pregnancy, stress, taking medications, and heart disease. This type of insomnia can last about a month, and during this period the pregnant woman’s body can suffer significantly. If sleep disturbances have been bothering you for more than a week, you should immediately contact a specialist. You cannot get rid of the problem on your own, since only a doctor can recognize the true cause.
Chronic. Chronic asomnia is the most complex form of insomnia, which does not arise out of nowhere. People suffer from it for months, and both mental and physical illnesses can cause this condition. It occurs much less frequently than the previous ones, however, in any case, this is a reason to consult a doctor. If a chronic disease has bothered a pregnant woman before, then the methods of dealing with it will have to be adjusted, since previous medications can harm the baby.

Why is insomnia dangerous for pregnant women?

According to statistics, approximately 80% of pregnant women face the problem of lack of sleep. Many experts consider this condition as one of the signs of pregnancy in its early stages, as well as a state of drowsiness.

Why is insomnia so dangerous during pregnancy? Of course, a woman gets tired quickly during the day, because everyday things are no longer done as easily as before. The position of the expectant mother obliges her to protect not only herself, but also the baby from sudden movements, frequent bending and heavy lifting.

Any action requires concentration, and insomnia reduces it and causes additional stress. In her position, a pregnant woman can very easily get injured, even performing the simplest movements, be it taking a shower or a leisurely walk. Against the backdrop of an unstable hormonal balance, irritability appears, which arises even because of trifles.

Main causes of sleep disturbances during pregnancy

As the duration of pregnancy increases, the physiological causes of insomnia also increase. It has been noticed that at later stages it appears many times more often and is much more powerful. The most common causes of insomnia are:

problems in choosing a comfortable position, because the stomach has grown and the weight has increased ();
nagging pain in the lumbar and back areas;
active fetal movement;
leg cramps;
increased urge to urinate;
pronounced due to skin stretch marks;
dyspnea.

Psychological reasons also become prerequisites for sleepless nights during pregnancy. Among them note:

chronic fatigue;
nervous tension;
stressful situations;
concern for the child's health;
fear of childbirth;
nightmares.

The nature of insomnia is varied, but it is absolutely necessary to combat it. Poor physical condition and psychological problems should be prevented, and if insomnia has already appeared, learn to resist it.

Hormones and insomnia

First trimester. As pregnancy progresses, there are more and more reasons for insomnia. Most often, this situation is associated with a restructuring of the body’s hormonal system. At the beginning of pregnancy, estrogens (hormones of the first phase of the menstrual cycle) give way to progesterone, the hormone of the second phase. Otherwise, he is called the guardian of pregnancy. An increase in progesterone levels brings the body into a state of full readiness, aiming it exclusively at bearing the fetus. Accordingly, even at night, this hormone does not allow the expectant mother’s body to relax and rest, so proper sleep is impossible.

Second trimester. When the second trimester of pregnancy begins, the overall picture partially changes, and night sleep improves. By this time, the woman’s body is already adapting to the hormonal surge: relative stability of the nervous system sets in, the pelvic organs, including the bladder, intestines and liver, have learned to adapt to the growing uterus. The functioning of all organs is normalized, and the stomach has not yet increased so much as to interfere with restful sleep.

Third trimester. The third trimester in pregnant women is again accompanied by insomnia, and it becomes increasingly difficult to find a comfortable position for rest. Women who have the habit of sleeping on their stomach or back have a very difficult time adapting to a different position. During this period, physiological discomfort is observed: the expectant mother develops heartburn, which gets worse when lying down, back and lower back pain occurs, and even at rest, shortness of breath appears. By this time, the stomach reaches such a size that it is difficult to find a comfortable position for sleeping.

The situation becomes more alarming closer to childbirth due to regular lack of sleep and emotional unrest, often turning into nightmares. Because of this, sleep becomes more anxious and shorter. The woman restlessly listens to her well-being, expecting contractions, feels every movement of the fetus, which does not allow her to relax and fall asleep. The third trimester of pregnancy is accompanied by another hormonal surge: progesterone levels drop sharply before childbirth. Poor sleep and difficulty falling asleep can be caused by training contractions of the uterus that occur a few days before childbirth.

How to overcome insomnia

You can fight insomnia in situational ways. There are factors that will help you get a good and stable night's sleep:

We avoid tension - accumulated fatigue does not always lead to long-awaited sleep, sometimes a woman simply cannot relax.
We give up the habit of sleeping during the day - perhaps night sleep can be restored.
We share nightmares with a close and understanding person - psychologists believe that a dream spoken out loud helps to understand that there is no danger nearby.
We avoid emotional stress in the evening - we refuse to sort things out, unpleasant conversations and do not watch action movies at night.
We do not drink large quantities of liquid at night - the need to frequently empty the bladder will disappear, and as a result, the need to get out of bed at night.
We use homeopathic remedies if recommended by a specialist.
We have sex - if there are no contraindications, but there is a desire, then why not try this method?
We choose comfortable clothes for sleeping - preferably, pajamas made from natural materials that do not restrict movement.
We don’t get nervous and think only about good things.

And most importantly, if nothing helps and you want to resort to drug treatment, you must immediately inform your doctor. No amount of advice from friends and close relatives can replace the experience of a specialist. Only he can choose the right and safe medicine for a pregnant woman without harming her unborn child.

How to help yourself

The causes of insomnia during pregnancy differ at different stages, therefore, the ways to combat it are also different. Manipulations that help maintain a certain daily routine and nutrition are suitable for the first trimester:

Note to moms!

Hello girls) I didn’t think that the problem of stretch marks would affect me too, and I’ll also write about it))) But there’s nowhere to go, so I’m writing here: How did I get rid of stretch marks after childbirth? I will be very glad if my method helps you too...

Create a habit of going to bed at the same time, preferably before 11 p.m.;
The last meal should be postponed three hours before going to bed so that the stomach has time to empty itself of food during this time;
You will have to give up your usual coffee and tea, replacing them with a glass of warm milk, which has a slight calming and sedative effect;
You can use herbal infusions of chamomile and mint without fear, but with the rest you need to be careful - you should consult your doctor about their compatibility with pregnancy;
The nature of water procedures should be reconsidered - abandon relaxing hot baths and contrast showers, which increase vascular tone and increase blood circulation, in favor of dousing with warm water;
Walking for an hour before bed will relax you and help you fall asleep, and airing the room has a similar effect.

The third trimester of pregnancy is characterized by several types of insomnia: initial, with sleep disturbance when falling asleep; inability to maintain a sleep state, with constant awakenings and insufficient immersion in sleep; insomnia of the final phase with early awakening and inability to fall asleep again before getting up.

For initial insomnia, it is recommended to take a position lying on the left side (), which improves the blood supply to the baby, the functioning of the kidneys and intestines of the expectant mother;
You can put pillows between your legs and under your stomach, and raise your head with the help of;
To prevent cramps, you can massage the calf muscles, back and lower back, feet and ankle joints;
An orthopedic mattress will help prevent frequent awakenings during sleep, helping to ensure the correct position of the spine, relaxing muscles, and relieving vascular spasms;
For itching in the abdominal area, you can use moisturizing creams, and to prevent it you should try not to gain weight suddenly;
Wearing a bandage during the day partially reduces nighttime discomfort.

Video: how to sleep properly during pregnancy

Pregnant women who pay attention to fitness for expectant mothers are much less likely to complain of insomnia and pain in the limbs. Of course, marathon distances are not suitable in this situation, but yoga, Pilates, swimming and stretching are within the capabilities of any healthy woman. Good results are also shown by mastering relaxation techniques, which are taught in courses for pregnant women in preparation for childbirth. Of course, not every woman has the opportunity to attend such courses, but if desired, relaxation techniques can be found on the Internet.

It happens that all methods have been tried, but sleep does not come. You should not fall into despair, nor should you lose your temper. After waiting half an hour, you need to get up and do some monotonous things that do not cause a surge of emotions. Calm music, knitting, doing crossword puzzles, reading a book, talking to yourself, playing solitaire will help you get into a calm and peaceful mood. For some, peeling potatoes finally helps. Creative activities that captivate and excite are best postponed until the morning.

In borderline cases, when the rhythm of sleep and wakefulness is disrupted to such an extent that the time of night rest is no more than 4-6 hours, and this condition lasts longer than a week, you should immediately contact a specialist. The gynecologist will determine whether there are physiological reasons for insomnia, the therapist will examine the general state of health, and the psychologist will advise how to get rid of the psychological disorder. Preparing for the birth of a child is work that requires considerable strength, which should be regularly restored.

Can't sleep? Is the baby pushing? Can't find a suitable sleeping position? The cause of insomnia is not always a growing belly. How to deal with hormonal changes and what can a pregnant woman afford to combat lack of sleep, besides milk and honey? Ekatrina Ishchenko, in an attempt to fall asleep, looked for the correct position for sleeping under the supervision of the head of Women's Consultation No. 25, Elena Farafonova:

Pregnant women write on forums

I feel like I'm going to end up in a mental hospital soon! Dear girls, please give me some advice! I'm already desperate! I’m 7 months pregnant, but for several months now I’ve been falling asleep at 3 am, despite the fact that I go to bed at 23, I’m lying there, thinking, all sorts of stupid things are popping into my head, while I can scratch my face (pick at pimples that have just appeared) and bite my nails (there are only stumps left) I understand that this is all disgusting, but I can’t cope with it, then I fall asleep at 3-4 o’clock, and in the morning I get up and hate myself for what I’ve done (((I went to the doctor, I recommended valerian, doesn’t help (I drink mint, milk with honey at night, it doesn’t help either (What should I do??? I’ve just turned into such a mess with anomalies on my face and bitten nails ((my husband also doesn’t sleep because of me, but he has to work I get up at 6 and give a massage to help me relax, but it doesn’t help (Has anyone had anything similar?

>>glitsyn, at night, I took 1-2 tablets, it has no contraindications, you can drink it for a week, then take a break...or every other day, if you’re afraid, 1 tablet. And keep yourself busy, I was reading in the kitchen, since you can’t sleep, watch TV, don’t force yourself. Sleep during the day if you can’t fall asleep at night. This happens to many people, but it will pass later.

I tried calming teas and Persenchik, but strictly at 3.00 my eyes opened and I was awake until 5. And the little one in his tummy was also fuming at such times. I saved myself by reading, listening to soothing music - dolphin songs, the sound of the sea, etc. This was during the first pregnancy...
And now... The eldest is so exhausting that I fall asleep before him and can barely get up in the morning. Maybe I’ll go on maternity leave, rest more, and then insomnia will overtake me. In general, this is normal - you’re worried about the future, the baby is pushing and doesn’t let you sleep, the body is preparing to wake up at any time of the night

I take a shower before bed and take a couple of valerian tablets... I also don’t sleep at night... and after valerian after a while I start to feel sleepy)))

I had such a period, I didn’t sleep at all at night, then during the day I walked around like a zombie... the doctor said that this happens, it’s connected with hormones

There is a very good way to overcome insomnia)) Choose the task that you most dislike doing around the house (I really don’t like it, absolutely for nothing) and when you can’t sleep, do that specific thing, after a while sleep will come)))

don’t suffer))) read books, do something around the house, just relax))) I also sat at night with insomnia

I suffered and cried (even when I had to go to work), then I realized that this time should be used usefully: reading, cleaning, washing:gy:
I tried (sometimes it worked) like this: sit on the bed in the dark, stare at one point, covered with a blanket and sip hot tea with milk, with a bite of honey (it was +25 outside)))). And sometimes, on the contrary, she went to another room and lay on the sofa without covering herself, so as to freeze))), supposedly they fall asleep from the cold (although, again, in the summer, in this wild heat, it was difficult to freeze)))). It happened like this a couple of times.

walk more. At night you can have warm milk with honey. As soon as I remember, I’ll tremble, as they say. In the summer it’s so hot, the belly is huge, and... insomnia all night. Beauty!

Note to moms!

Hello girls! Today I will tell you how I managed to get in shape, lose 20 kilograms, and finally get rid of the terrible complexes of fat people. I hope you find the information useful!

Insomnia and pregnancy are a fairly common combination. According to statistics, more than 70% of all expectant mothers have sleep disorders of varying degrees. And as labor approaches, insomnia occurs in almost 95% of pregnant women.

Facts about sleep and insomnia:

Sleep is a biological state during which many physiological processes occur. Therefore, a healthy and full night's sleep is very important for the health of both the expectant mother and the baby.
The normal duration of night sleep for an adult is 8–10 hours. However, for some, seven is enough, while others feel “broken” even after nine hours of continuous sleep. Therefore, it can be argued that the duration of night sleep is individual for each person.
There are two phases of sleep: slow and fast, which constantly replace each other throughout the entire sleep period.
The slow phase lasts approximately one and a half to two hours. The duration of the fast is about ten minutes.
It is during the fast phase that brain activity increases and a person dreams.
Interestingly, these phases replace each other every night at the same time, even if the person is not sleeping. Therefore, if there is a night awakening, sleep will usually return within a maximum of two hours.
Waking up during the fast phase usually causes subsequent daytime fatigue and a feeling of lack of sleep.
Falling asleep normally lasts from ten minutes to a maximum of half an hour.
A synonym for insomnia is the term “insomnia” (from the Latin insomnis - “not sleeping, sleepless”).
Insomnia is not a completely correct definition, since this condition does not involve a complete loss of sleep.
Sleep disturbances can occur from the very beginning of pregnancy and are often one of its early “signs”.
Insomnia most often occurs in the first and last trimesters of pregnancy. It usually disappears mid-pregnancy.
During pregnancy, insomnia can and should be dealt with, since the mother’s chronic lack of sleep does not have the best effect on her condition and the unborn child.

CAUSES

There are many reasons why insomnia occurs during pregnancy. However, the main one is hormonal changes in the body, aimed at preserving and normal development of the unborn child. As a result, a temporary disruption of the flow of many physiological processes occurs, including sleep.

Causes of insomnia in pregnant women:

The need to empty the bladder frequently due to the pressure of the growing uterus on its walls.
Heartburn.
Toxicosis – nausea, increased salivation, vomiting.
Pushes and active movements of the child in the stomach.
A feeling of heaviness and pain in the spine caused by pressure from the uterus.
Cramps in the lower extremities, which often appear at night. They are caused by a lack of certain minerals, as well as increased load on the blood vessels of the legs.
Shortness of breath, a feeling of lack of air due to pressure of the uterus on the diaphragm.
Itching of the skin of the abdomen, caused by its rapid stretching during pregnancy.
Inability to choose the desired position in bed and the associated discomfort.
Emotional experiences, worries about the course of pregnancy, upcoming birth, etc.
Anxious or even nightmare dreams caused by such experiences.
Nervous overload during the day.
Change of place of residence, time zones.
Unfavorable external conditions for sleep (heat or cold, noise, high humidity, uncomfortable bed, etc.).
The influence of social, environmental and other reasons.

Quite often, several reasons contribute to the occurrence of insomnia in pregnant women.

CLASSIFICATION

According to modern concepts, insomnia is classified according to several criteria. First of all, insomnia in pregnant women can be physiological (transient) or permanent.

By duration:

Situational (up to one week).
Acute (one to three weeks).
Chronic (three or more weeks).

By etiology:

Primary, most often idiopathic (for an unknown reason).
Secondary – against the background of obvious psychological or somatic factors.

During pregnancy, insomnia is transient. Therefore, as a rule, in the near future after childbirth, sleep returns to normal.

Insomnia in pregnant women is also classified according to the clinical characteristics of sleep disorders.

Types of insomnia:

Presomnicheskaya. In this case, difficulties arise in starting sleep, the process of falling asleep sometimes stretches to several hours (normally - up to ten minutes).
Intrasomnic. Frequent night awakenings occur, which are associated with external (for example, noise) and internal factors - the urge to urinate, disturbing or nightmare dreams, etc. After an episode of awakening, difficulties with falling asleep are noted.
Post-somnia. There is a feeling of dissatisfaction with night sleep, severe daytime sleepiness, and a feeling of “being overwhelmed.”

SYMPTOMS

Manifestations of insomnia in pregnant women are quite typical: the expectant mother cannot fall asleep, she tosses and turns from side to side, trying to take the optimal position for herself.

Night awakenings are also possible, usually associated with the need to go to the toilet or, for example, as a result of disturbing dreams. After such an awakening, difficulty falling asleep often occurs again.

Sometimes awakening occurs two to three hours before the usual end of sleep, in the morning. And, despite all efforts, it is still impossible to fall asleep, which is why the pregnant woman is accompanied by a feeling of “overwhelm” and drowsiness for the rest of the day.

DIAGNOSTICS

Diagnosis of insomnia is based on studying the complaints of a pregnant woman. It is also very important to find out why insomnia occurred during pregnancy, since in addition to clearly physiological reasons (inconvenience due to an enlarged abdomen, active movements of the fetus, etc.), this condition can also be caused by some pathogenic factors.

The diagnosis is made based on the presence of three or more criteria for insomnia.

Insomnia criteria:

The period of falling asleep lasts more than half an hour.
Frequent awakenings at night.
Frequent awakenings early in the morning (several hours before the usual end of sleep).
A state of night anxiety, “thoughts constantly creep into my head,” etc.
Daytime sleepiness.
Emotional lability.
Depressed mood.

In practical medicine, there is also a polysomnography method that allows you to record readings of the electroencephalogram, ECG, eye movements and some other factors during sleep. It is usually used for serious sleep disorders to determine the exact cause (usually somatic) of its disturbance.

TREATMENT

It is important to know that insomnia during pregnancy in expectant mothers in most cases is not a disease, but a symptom. It acts as a manifestation of some processes occurring in her body. Therefore, before you begin to fight insomnia, it is necessary to find out the cause that contributes to the sleep disorder and, if possible, eliminate it.

In order to facilitate the process of falling asleep and normalize night sleep, pregnant women need to adhere to several simple recommendations that should be followed during the day and immediately before bed.

What to do for pregnant women with insomnia:

You should not overexert yourself physically and mentally during the day, especially in the second half. Fatigue is not conducive to good sleep.
Daytime sleep should be measured, no more than one to two hours. Long daytime sleep can lead to problems with nighttime sleep.
You should rest during the day, for example, in a chair or on the sofa. You should only spend the night in bed.
Simple physical exercises, yoga for pregnant women, or just walks in the fresh air have a beneficial effect on the pregnant woman’s body and help make the process of falling asleep easier.
You shouldn’t “hush up” your fears and experiences. Moral support from your husband, family and friends greatly helps reduce nervousness and, consequently, calm and restful sleep.
You need to go to bed and get up at the same time, regardless of the day of the week.
If possible, limit fluid intake immediately before bed.
Avoid tea and coffee.
The last meal should be approximately one and a half to two hours before bedtime. It is important not to overeat during the evening meal.
If you feel hungry, a light snack is allowed (one apple, cookies, etc.).
It's helpful to take a warm (but not hot or cold) shower before you go to bed.
A cup of warm milk with a spoon of honey before bed also helps normalize it.
To prevent itching, the skin on the abdomen should be lubricated with a special cream or oil.
Before going to bed, it is necessary to ventilate the bedroom to avoid insomnia during pregnancy.
Sleepwear should be made from natural fabrics and not cause restriction of movement.
The choice of mattress and pillows for sleeping plays a very significant role. If possible, you should purchase a special orthopedic mattress and the same pillow.
It is often necessary to have another high pillow as a therapeutic and prophylactic remedy for heartburn or shortness of breath.
You can choose any sleeping position. The best position, according to experts, is considered to be the “embryo” position – on its side (preferably left) with bent legs.
For comfort, you can place a couple of pillows under your back. You should also place a pillow between your legs (or just under the top one - depending on your sleeping position).
Sleeping on your back or stomach should be avoided, especially during the second and third trimesters. Sleeping or prolonged lying on the back or right side during this period can lead to inferior vena cava syndrome, which is characterized by dizziness and discomfort in the expectant mother. In this case, the fetus often experiences heartbeat disturbances.
If sleep has not come within half an hour, there is no need to “force” yourself. Walk around the room, listen to music, read a book (preferably a “boring” one).
If there are no contraindications, have sex. This method works flawlessly for some women.

The use of “classical” medications (sleeping pills) for the treatment of sleep disorders in pregnant women is usually not carried out, since almost all of them are strictly contraindicated for expectant mothers.

In some cases, it is possible to use plant-based sedatives (sedatives). Their choice and dosage should be determined only by a doctor.

COMPLICATIONS

Prolonged insomnia during pregnancy can lead to various negative consequences. These include decreased mental performance, drowsiness, apathy, fatigue, and the occurrence of various neurosis-like and depressive conditions. We should not forget that the fetus also suffers.

That is why, to treat insomnia during pregnancy, a woman must use all non-drug methods of sleep correction available to her. And if they are ineffective, seek help from a doctor.

PREVENTION

To prevent the development of insomnia from the very beginning of pregnancy, it is necessary to lead a healthy lifestyle: eat well and properly, give up all bad habits, and regularly perform a simple set of physical exercises recommended by the gynecologist.

Much attention should be paid to the place to sleep. The bed should be spacious enough, with a comfortable mattress and pillow. The bedroom must be ventilated before going to bed. The optimal air temperature in such a room is 18–20 degrees.

Sleeping pills for pregnant women are necessary for almost every woman who is expecting the birth of her baby. What medication should be taken during this period must be decided together with your doctor, so as not to harm the child. In most cases, a woman can be tormented not only by situational insomnia, but also by chronic insomnia, which directly depends on the natural processes of restructuring the body.

Important! especially necessary in the first trimester. In most cases, starting from the 4th month of pregnancy, a woman begins to have normal sleep, which was typical for her in everyday life. And the most difficult period is the last three months of pregnancy, when sleep can disappear completely. The 3rd trimester is characterized by strong hormonal surges, stress and anticipation of the upcoming birth.

In pregnant women and nursing mothers, insomnia occurs due to various psychological and physiological reasons. Many expectant mothers are prevented from sleeping by problems such as frequent and painful movements of the baby in the stomach, frequent urination, and a large belly, which does not allow choosing the most comfortable sleeping position. Some of the main causes of sleep disturbance include physiological characteristics, including:

in the last trimester, the size of the abdomen sharply increases, which makes it difficult to choose a sleeping position and forces a woman to almost always sleep on her back;
painful and cramping sensations often become frequent guests of a pregnant woman; most often she suffers from severe pain in the back, lower back and abdomen. Cramps may occur when lying down, especially in the legs;
the movement of the fetus certainly leads to frequent awakenings at night, after which the woman finds it difficult to fall asleep;
insomnia can also be caused by urinary disorders, since the fetus puts a lot of pressure on the bladder, the girl is forced to get up to go to the toilet several times a night;
breastfeeding women are often bothered by heartburn, which can begin during pregnancy and continue long after childbirth;
pregnant and nursing mothers equally feel itching in the abdominal area, stretching of the skin leads to a constant allergic reaction in this area;
sedatives will help reduce shortness of breath in a woman, which occurs as a result of increased body weight, as well as strong fetal pressure on the uterus and lungs

Any of these reasons will be quite enough to provoke a sleep disorder. If psychological problems are added to them, then pregnancy and sleep can be much more difficult. Psychological reasons include chronic fatigue, frequent nightmares, nervous tension, fear of childbirth or for an already born baby, as well as fear of upcoming changes in life. In this case, sedatives will help relieve the mother’s main symptoms and fears.

Opinion of a somnologist: “According to statistics, 80-95% of pregnant women suffer from insomnia, most often this occurs in the third trimester.
For obvious reasons, the use of sleeping pills during pregnancy is strictly limited. And there is no need to treat such insomnia.

Here it is necessary to calm the nervous system. It is possible to use herbal preparations based on chamomile, motherwort, and valerian. I advise you to give up coffee and regular tea in favor of herbal teas with the addition of lavender, lemon balm, mint, thyme, chamomile, and black currant.

Try to reduce your fluid intake in the evening and at night. Also, spend more time outdoors and do physical exercises. All this together should improve your sleep! »

Somnologist.

Even if a woman has been accustomed to falling asleep from sleeping pills for a long time, then during pregnancy and lactation a recommendation from a doctor about the safety of taking such drugs is required. Even one hundred percent natural medicines can cause the risk of milk loss or undesirable consequences for the fetus. Various herbal preparations, for example, those containing mint or lemon balm, can have a negative effect on lactation and the condition of breast milk.

It is not recommended for pregnant women to use sedatives and sleeping pills, which belong to the class of histamine receptor blockers, drugs of different chemical structures, sedative antidepressants and hypnotic drugs. This also includes natural tinctures that are made on the basis of alcohol. A nursing mother should also avoid or minimize the use of such drugs in order to take care of the quality of milk for the baby. Feeding is allowed no earlier than 8-10 hours after taking the pill.

A number of sedatives and sleep medications from the above classes of drugs carry certain risks for the unborn fetus, and also negatively affect the quality of a woman’s breast milk. Often, side effects occur from taking such medications, the main ones of which are the following:

When pregnant, women may experience frequent bouts of dizziness;
dry mouth;
increased daytime sleepiness;
headaches and nausea;
pain in the abdomen and chest;
allergic reactions;
blurred vision and blurred consciousness

Which ones can be used for pregnant women and which ones for breastfeeding women?

Pregnant women and nursing mothers are recommended to take the following sleeping pills, which are made entirely from natural ingredients. Their compositions have a sedative and calming effect. Each of these drugs has its own advantages and disadvantages; you need to clarify in advance the contraindications to taking these drugs:

during pregnancy, in addition, it is allowed to breastfeed a small child. The cost of the tincture is slightly less than the tablets; on average, the price does not exceed 70 rubles. Reviews from women speak of its good sedative effect, which makes sleep longer and easier. It has no side effects; high blood pressure can be identified as a contraindication. Its pharmacological action is similar to valerian.

Valerian copes well with insomnia during pregnancy and lactation. The average price of a package with 50 tablets is 70 rubles. Contraindications include the first trimester of pregnancy, fructose intolerance and childhood. Possible side effects may include bowel dysfunction, decreased desire to work, weakening of muscle tissue and lethargy. In general, reviews of the drug claim its positive effect on sleep.

Glycine costs around 50 rubles per 100 tablets and belongs to the group of metabolic drugs. Among the advantages are improved mood, easier falling asleep, normalization of sleep and increased mental performance. Reviews assure that you can rely on Glycine only in case of rare manifestations of sleep disturbances that are caused by fatigue and overexertion. The drug is quite light and has no contraindications or side effects.

Persen is considered an ideal sedative during pregnancy and lactation. It contains only plant extracts, for example, valerian. Numerous laudatory reviews from expectant and newly-made mothers assure that the drug allows you to quickly fall asleep. In addition, Persen helps to cope with nervous tension and improve mood. Contraindications include low blood pressure; it is better to consult a physician. The average price of a package is 400 rubles.

Magne B-6, the cost of 50 tablets ranges from 700 to 900 rubles. This drug is on the list of necessary ones for all people at any age, since magnesium and vitamin B6 are responsible for a number of important processes in the body, especially during the period of fetal formation and breastfeeding. Among the side effects, pregnant women may experience skin problems, such as rashes, as well as allergic reactions on the body. Reviews from women show its effectiveness after a long course of treatment, after which sleep normalizes and falls asleep naturally.

Nervohel is sold in the form of tablets, the average price is 400 rubles for 50 pieces. The homeopathic remedy has a sedative effect and also belongs to a number of weak antidepressants. The advantages include the non-addictive nature of the drug components. In addition, it does not reduce concentration and does not suppress a person’s reaction speed. Generally, there are good reviews about the drug, since it has practically no contraindications, and side effects include only rare manifestations of allergic reactions in the form of skin rashes.

Valerianohel is available in the form of drops; the cost of a 30 ml bottle averages 500 rubles. Homeopathic drops have a mild hypnotic effect, a sedative effect and provide mild pain relief. Positive reviews develop after a course of treatment, after which a stable sedative effect on the body of a pregnant or nursing mother is recorded. The drops have no contraindications, and side effects include only rare allergic reactions on the body - this may be mild itching or burning.

Attention! Under no circumstances should you choose and take sleeping pills on your own, even if it seems completely safe to you. Only a doctor can decide which drug will be tolerated most optimally, with benefits for sleep and without harm to the unborn baby.

It is strictly not recommended to take sleeping pills in the first 3 months of pregnancy, since it is during this period that the future fetus is formed. In addition, nursing mothers should also avoid pharmaceutical products, since baby milk is very sensitive to various components.

Before you start treatment with any remedy, you need to reconsider your sleep hygiene and find a good alternative that will help you. For nursing mothers and pregnant women, doctors have created a whole list of recommendations that must be followed during the day, in the evening and just before bedtime. If the question arises: is it possible to do without sleeping pills, then the answer will undoubtedly be yes. The main thing is for each woman to choose her own list of specific rules for normalizing sleep.

Basic rules of behavior during pregnancy, which also help you get pregnant successfully:

Fatigue, which accumulates with each new day, leads to chronic lack of sleep and sleep disturbances. During this period, it is important to avoid any stress, tension and anxiety.
It is worth giving up daytime naps for a while to increase your need for sleep in the late evening.
If you constantly have nightmares, then there is no need to keep them to yourself; it is better to share them with your loved ones. This will allow you to quickly forget about them and not be alone with them.
During the day, be sure to find at least a small period of time for simple physical exercise, walking in the fresh air or doing yoga. Doctors recommend swimming; many pools have special water aerobics programs for pregnant women and new mothers.

Two hours before bedtime, it is necessary to prepare for the night and establish sleep hygiene. It consists of a number of measures that must be fully observed:

Like all people, pregnant women should not overeat at night; the last heavy meal should be 3 hours before expected sleep;
in the evening you should not engage in activities that require physical or mental stress;
at night you should not sort things out, swear, or watch unpleasant films such as horror and action films;
When taking a bath, you can include the use of aromatherapy, for example, with a drop of lavender oil. It can also be used in bed while sleeping;
You can sign up for relaxing massage sessions in the evening, and also ask your loved ones to do a gentle massage of the whole body. This will especially help you fall asleep after a warm bath and aromatherapy;
folk remedies recommend drinking a cup of warm milk before going to bed, to which you can add a little cinnamon or honey for taste. In addition, a decoction of chamomile with its sedative, calming effect will help.

Adequate sleep is an integral part of a healthy lifestyle for any person. For women who are in an interesting position, this moment is especially important. The state of fatigue and weakness of a mother who has not gotten enough sleep will negatively affect the baby’s well-being. That is why it is especially important to combat insomnia during pregnancy.

Causes of insomnia during pregnancy

Before selecting methods to get rid of the disease, you should understand the reasons that could cause it. They vary at different stages of pregnancy.

In the first months, hormonal changes in the body occur. The level of progesterone in the blood increases significantly. And this component is responsible for the safety of pregnancy. However, its processed products have an unusual effect on mommy’s condition. They can simultaneously be excellent antidepressants and become the root cause of insomnia.
Psychological aspects are associated with the ladies’ concerns about their new status and upcoming changes in the family. Overwhelming thoughts about the upcoming birth and the expected baby do not allow you to sleep peacefully. Often, depression and sleep disturbances can be observed in women who are faced with financial difficulties or a pregnancy that they did not plan.
Insomnia in the first trimester may occur due to somatic disorders. The appearance of toxicosis, frequent awakenings at night due to the need to visit the toilet interfere with proper rest.

After some time, after the body gets used to the new status, the condition of the expectant mother returns to normal.

In the later stages of pregnancy, insomnia makes itself felt again. Only now the reasons lie in physiological discomfort. Sometimes a woman cannot fall asleep simply because she cannot choose a position that is comfortable for herself. Painful sensations in the lower back, worsening in a horizontal position, and shortness of breath interfere with proper rest.

When faced with such problems, you should not fall into despair. There are many effective and safe ways to cope with insomnia.

For those who have problems with night rest, it is better to refuse daytime sleep altogether. It’s enough to just lie down for 1-1.5 hours at lunch, disconnecting from any thoughts.
In order to sleep well at night, you need to give your body the opportunity to get tired during the day, but not too much. Any physical activity is suitable (walking, sets of simple exercises), the main thing is that it occurs in the first part of the day. The body, excited before bed, will take a long time to calm down and will not be able to fall asleep quickly.
In the evening, you should exclude the manifestation of any emotions. Try to solve pressing problems during the day or put them off until tomorrow. Under no circumstances should you arrange a showdown with your loved ones before a night's rest, because adrenaline is the enemy of a restful sleep.
You should not engage in intense mental activity before bed. Avoid reading serious literature and solving complex problems. It is better to enjoy quiet, calm music.
Often the cause of insomnia or restless sleep can be overeating at night. The last meal should be taken three hours before rest. If you cannot cope with the feeling of hunger, then you can snack on food that is easily digestible (eat a fruit, drink a glass of kefir or milk).
Frequent visits to the toilet at night are often the cause of poor sleep. To avoid this, it is recommended to drink less after 16-17 hours.
Taking a walk in the fresh air is a great way to relax. In addition, a warm shower has an excellent calming effect on the body; it should be taken 20 minutes before bedtime.
Perhaps the reason for the violations lies in the characteristics of the bed. Therefore, you should carefully consider whether it meets the necessary requirements, whether the pillow is too soft or hard, or whether the blanket is warm enough.
Aromatherapy is an excellent way to improve your night's sleep. It is enough to place at the head of a small cloth bag with hops, lemon balm, thyme, pine needles, geranium grass, etc. sewn into it.
Before going to bed, you can do breathing exercises. Thanks to her, there is a chance to get rid of shortness of breath, which interferes with sleep.

For a pregnant woman to have a good night's rest, the bedroom environment is especially important. There should be no equipment in the room. It is necessary to ensure that the air temperature is comfortable, not too low and not too high. It is recommended to ventilate the room before going to bed. It is better to go to bed in pajamas made of natural fabric. This also applies to bed linen. To find a comfortable position, pregnant women need at least three pillows.

Many people have the habit of sleeping on their stomachs. During pregnancy, this method will have to be abandoned. The expectant mother should rest on her back, but the best option is on her side.

Traditional methods of getting rid of insomnia

While carrying a child, a remedy made from radish, turnip or beet juice with honey will help correct sleep disturbances. A small recess is made in the vegetable, into which a small spoon of honey is placed. After a few hours, the juice that forms there should be drunk.
Herbal tea made from mint, lemon balm, chamomile, licorice, and thyme will help solve the problem of insomnia. But you will have to stop taking hop-based products, since this plant is harmful to pregnant women.
If you drink warm milk with honey before going to bed, you may not have to toss and turn for a long time, trying to fall asleep to no avail.

It is important to remember that all substances that enter the body of a pregnant woman will definitely end up in the baby through the umbilical cord.

Sleeping pills for insomnia in pregnant women

Important! No sleeping pills should be taken without the consent of the doctor, especially in the first trimester, when the formation of tissues and organs of the embryo occurs. And in the later stages, without good reason, you shouldn’t do this.

The fact is that such drugs can have a negative impact on the developing baby. In addition, accumulating in the body, they can provoke kidney and liver dysfunction.

Insomnia that accompanies pregnancy in the early and late stages is a kind of training for future childbirth. As soon as the long-awaited baby is born, you will have to forget about problems with sleep disorders for a long time.