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Insomnia usually it means a condition where a person experiences poor sleep quality. Every day, millions of people, especially pregnant women, suffering from bouts of insomnia. This is particularly evident in the third quarter, when sleep can be a task
Insomnia during pregnancy :!
Insomnia is one of the most common side effects of pregnancy. Each quarter brings its unique challenges sleep due to physical and emotional stress associated with pregnancy. If you are experiencing insomnia, you do not have to worry, because it's not going to hurt you or your baby in any way. Also, just let go of your concern could also be a great way to get a better night's sleep.
What Causes Insomnia During Pregnancy:
Pregnancy is full of various changes in your body as well as in your mind. While you are trying to feed the little inside you, there may be many queries that play around in your mind. These concerns and thoughts, in combination with various medications and changes in and around you, sometimes they may aggravate the condition.
Here are the most common causes of sleepless nights pregnancy:
1. hormonal changes:
Changes in progesterone levels disrupts the sleep pattern during pregnancy. This happens especially in the first and third quarters. According to Dr. Jill Powell, assistant professor in the Department of Obstetrics, Gynecology and Women's Health at St. Louis University School of Medicine, "Progesterone is a natural sedative, and a woman can be so tired that this feeling of not be able to keep my eyes open. it can react napping during the day or fall asleep on the couch after work. This then takes out of his normal sleep patterns. "
2. frequent urination :
frequent urination is very common in the early stages of pregnancy. But it is also one of the common reasons for insomnia. The frequent urge to urinate at night is one of the biggest issues facing all the to-be moms. This happens mainly because of the expansion of the uterus on the bladder that requires frequent emptying of the bladder.
3. Back pain:
As the pregnancy progresses, the abdomen increases your size, and you may experience back pain with normal sleeping positions. back pain can also have a negative impact on your day to day life. Studies show that most women report back pain during pregnancy and an alleged majority that causes sleep disturbances.
4. Heartburns:
During pregnancy, the hormone produced by the placenta, relaxes the valve that separates the esophagus from the stomach. In this way the gastric acids to shoot again upwards, causing that unpleasant burning sensation and interrupt sleep. Heartburns unfortunately continue to deliver the baby.
5. Anxiety:
Anxieties how to care of responsibility for the health of the child or parents can disturb your sleep pattern. All this is very common in the early stages of pregnancy, especially in the case of first time moms.
How to minimize insomnia?
while insomnia is a growing condition that is experienced by most pregnant women, some changes in lifestyle can help to bring it down.
1. asleep Positions:
Expectant mothers often lack good night's sleep because of the increased size of the abdomen and the resulting sore back. The best sleeping position during pregnancy is to sleep on the side. This will help relieve back pain. It is advisable to sleep on the left side as this will help to increase the flow of nutrients and blood to the placenta.
2. Food intake:
Proper food intake is healthy for you and your baby. Reduce completely on carbonated beverages, spicy, fried, highly seasoned, alcohol, acidic foods such as fruit juices, citrus fruits and tomatoes. It is a complete no-no. Avoid chocolate and caffeine, especially in the second half of the day, as you can keep up at night. Instead of having large meals, take smaller meals and chew properly. Fill your necessary requirements of fluids during the early evening, to avoid the urge of urination late at night.
3. The intake of nutrition:
Foods rich in carbohydrates such as crackers, bread or a glass of warm milk promotes good sleep. In addition, a protein-rich snack can help prevent sleep disorders and headaches. right amount of nutrition can help curb several other pregnancy problems as well.
4. Temperature:
Check the temperature of your sleeping environment before hitting the bed. Make sure the room is neither too cold nor too hot. If you are not comfortable in temperature, you will not be able to sleep well. Make sure you are using a mattress that provides comfortable support.
5. Delete your emotional Deck:
If you're worried about something, it is best to get out of your system. Talk with your loved ones to your concerns and resolve any problems immediately, so that you are relaxed during sleep.
The majority of women experience insomnia at some levels during pregnancy. If you have tried the above steps and still nothing seems to help, it can be a good idea to talk to your doctor. If you are extremely stressed out, or deal with any emotional or relationship issues, resorting to counseling it may be appropriate. On the other hand, if the back pain or any other health problem is keeping up at night, osteopathy can help.
We hope that the above steps will help you get those much needed hours of restful sleep. Remember to eat right and stay happy!
are more effective methods to reduce the sleepless nights during pregnancy? Please share with other moms aspiring
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