Do pregnant women find it difficult to sleep or not sleeping well? If the answer is yes, there are several ways to overcome insomnia in pregnant women that can be tried according to the cause. These methods are easy to do and pregnant women can apply at home.
Sleep is not just resting the body. Sleep also has a myriad of health benefits, from reducing stress to keeping the body's organs functioning properly. Therefore, everyone must get enough sleep every day.
However, not everyone can sleep easily and comfortably, including pregnant women. Various changes that occur during pregnancy often make sleeping not as easy as usual.
Common Causes of Pregnant Women Having Difficulty Sleeping and How to Overcome It
There are many things that can cause difficulty sleeping or discomfort at night in pregnant women. The following are some of the problems that often interfere with the sleep of pregnant women and how to overcome them:
1. Leg cramps
Leg cramps are a common problem for pregnant women. The causes are varied, but one of the most common is low levels of calcium and magnesium in the body.
To overcome this, meet the needs of calcium and magnesium by eating foods rich in these two nutrients or using supplements.
However, make sure the pregnant woman consults a doctor to find out the types of food and supplements according to the condition of the pregnancy and the health of the pregnant woman.
If pregnant women experience leg cramps, try to stretch your legs occasionally by straightening your legs and moving your toes. Next, massage the calves gently and slowly. Pregnant women are also advised to regularly stretch their muscles before going to bed.
2. Backache
In the third trimester of pregnancy, back pain is a common complaint of pregnant women, which often makes sleeping uncomfortable. To relieve it, pregnant women can try a side sleeping position to the left with their legs embracing the bolster.
This method can help reduce pressure on the pregnant woman's back, so that back pain can be reduced. In addition, sleeping on your left side can also increase the flow of blood and oxygen to the uterus and fetus.
In addition to changing sleeping positions, pregnant women can also overcome back pain that causes difficulty sleeping by regularly exercising or doing regular exercise stretching. Some sports options that pregnant women can choose include swimming, pregnancy yoga, dancing, or pregnancy exercise.
3. Stuffy nose
Hormonal changes in early pregnancy can cause pregnant women to feel a variety of complaints. One of them is nasal congestion. This complaint can make it difficult for pregnant women to sleep.
To overcome the condition of insomnia due to nasal congestion, pregnant women can do the following tips:
- Stay away from cigarette smoke, dust, and pollution.
- Instilling sterile saline or saline solution into the nose.
- Take a warm shower before going to bed.
- Drink a lot of water.
- Elevate your head while sleeping by using a pile of pillows.
- Use a humidifier in the bedroom.
4. Nausea
Condition morning sickness or nausea and vomiting in pregnant women generally occurs in the first trimester. Even though it's called morning sicknessThis condition can occur at any time, including at night.
Pregnant women can overcome this problem with simple steps, namely eating a bland snack before going to bed to prevent an empty stomach and nausea. If pregnant women wake up because of nausea, consume the snack again to relieve it.
5. Heartburn
The emergence of a burning sensation in the solar plexus and throat (heartburn) during sleep is a problem that pregnant women often complain about when entering the third trimester of pregnancy. This condition can be caused by the increasing size of the uterus and fetus as well as hormonal changes.
To overcome this, pregnant women can do the following ways:
- Consume food in small portions, but often. For example, change the habit of eating 3 times a day in large portions to 5-6 times a day in small portions. Also, eat slowly.
- Avoid oily, spicy, overly acidic, and high-fat foods. To relieve heartburn, pregnant women are also advised to avoid consuming caffeine and alcoholic beverages.
- Do not lie down immediately after eating, wait at least 1 hour after eating, then lie down.
- When heartburn appears at night to wake pregnant women, try drinking milk to relieve it.
6. Frequent urination
Do pregnant women often go to the toilet to urinate at night? If so, pregnant women need not be afraid because it is a normal thing to happen.
Frequent urination during pregnancy can be caused by an increase in the size of the fetus and uterus, which puts pressure on the bladder of pregnant women. Due to pressure on the bladder, pregnant women will feel the urge to urinate more often.
To overcome this complaint, try not to drink water 2 hours before bedtime. Instead, drink more water when pregnant women are active and try to urinate before going to bed.
7. Sleep apnea
Sleep apnea or sleep apnea is a sleep disorder that causes breathing to stop intermittently during sleep. This condition is the result of obstruction of the respiratory tract. Sleep apnea can occur several times and can interfere with the comfort of pregnant women when sleeping.
Overcoming this condition cannot be done alone, because it must be adjusted to the cause and severity of the condition. To overcome this, pregnant women need to consult a gynecologist to get proper and safe treatment.
8. Insomnia
Pregnant women who suffer from insomnia are characterized by difficulty falling asleep, often waking up at night, not falling asleep easily when they wake up, and feeling unrefreshed and lethargic when they wake up in the morning.
To deal with insomnia, pregnant women can apply the following ways:
- Do activities that give you peace of mind before bed, for example, take a warm bath, listen to music that you like, or ask your partner to give you a massage.
- Avoid cell phones and use of electronic devices, such as computers or televisions, before bedtime.
- Avoid consuming caffeine after noon.
- Make sure the place and bedroom are comfortable.
- If after 20-30 minutes pregnant women still can't sleep, get up and move to another room. Try playing your favorite song, reading an unfinished book, or drinking milk.
- Try to calm yourself with meditation or do breathing exercises.
Difficulty sleeping is a condition that often occurs during pregnancy. However, this does not mean that these complaints are always caused by natural causes. If the methods above don't work and pregnant women still have trouble sleeping or can't sleep well, you should consult a gynecologist.