Pregnancy is a period of intense emotional and physical changes for women. Sleep problems experienced since the first months are one of the most difficult issues for expectant mothers during pregnancy. However, expectant mothers who will change their habits at a few points can go through this period quite comfortably.
Causes of sleep problems during pregnancy
- The hormone progesterone, which is secreted intensely at the beginning of the pregnancy period, can cause fatigue and insomnia, especially in the first 3 months of pregnancy. Expectant mothers who feel tired and sleepy during the day have difficulty getting a full night’s sleep. Insomnia during pregnancy is quite normal due to hormones.
- The rapidly accumulating fluid in the body causes frequent urge to urinate at night. This can lead to sleeplessness during pregnancy at night .
- Breasts, which become more sensitive every day during pregnancy, can cause discomfort during nighttime movement and interrupt sleep.
How to Improve Sleep Quality During Pregnancy
- It is very important to drink plenty of fluids during pregnancy. Drinking fluids intensively in the evening may cause sleep interruption at night. For this reason, spreading fluid consumption throughout the day can prevent sleep interruption due to nighttime urination.
- The ideal sleep during pregnancy is sleeping on the left side. Sleeping on your left side facilitates blood circulation in your body and in your baby. Sleeping on the left side during pregnancy is a sleeping exercise that facilitates the elimination of nutritional and urinary fluids. Getting used to sleeping on the left side early on is a method that makes life easier from the very beginning of pregnancy. Lying face down during pregnancy causes discomfort to the expectant mother and adversely affects blood circulation. For this reason, starting to sleep on the left side early and getting used to it will provide great convenience.
- For a comfortable sleeping position during pregnancy , you can put pillows between your legs and under your back and abdomen for support.
- Avoid drinking caffeinated beverages such as tea and coffee before going to bed, which can cause insomnia. Drinking caffeinated beverages during pregnancy can cause bloating and insomnia.
- Do not neglect to do regular exercises during the day in a way that does not strain your body more than it should. Exercises during pregnancy will directly affect sleep quality.
- A healthy diet should be adopted by choosing meals with plenty of vegetables. Avoid foods that will strain the digestive system. Foods that are difficult to digest can causeinterruptions in night sleep ,especially during pregnancy ,due to indigestion . It is very important to regulate eating habits during pregnancy .
- Pregnancy is also a period of intense emotional changes. Especially during this period, care should be taken to avoid stress.
Sleep problems affect the quality of life of women, especially during pregnancy. Considering all the physical and emotional changes, it is quite normal for expectant mothers to experience sleep problems. Today, the methods to combat sleep problems during pregnancy are quite simple. In addition, insomnia problems decrease over time as our body finds its hormonal balance in the later stages of pregnancy. It should not be forgotten that pregnancy is a challenging experience for expectant mothers as well as a very special period and it is possible to spend this period with pleasure.
Preparations for the baby’s sleep pattern are also very important for mothers in the period after the pregnancy period . The sleep patterns of mother and baby are one of the points to be considered in order to have a healthy period. The problems that can be encountered during this period are quite diverse. In terms of sleep comfort during breastfeeding, the mother’s nipples are one of the most affected and sensitive points on the body. Taking careof this area, which becomes sensitive with nipple cream , will eliminate the feeling of discomfort during sleep.