Sleeping disorders are quite common during pregnancy. Many pregnant women keep themselves awake throughout the night and feel the fatigue during the day. This tiredness still adds to the discomforts experienced by the pregnant women during pregnancy.
Causes of Sleep Problems Occurring during Pregnancy
It is a well known factor that the body of the pregnant women experience lot of hormonal changes during pregnancy. The pregnancy hormones are more during pregnancy, which causes several physical and psychological changes to the body of the pregnant women. The hormonal change in the body also causes insomnia or sleeplessness in pregnant women.
The body weight increases during pregnancy due to the growing foetus and obesity problems, which increases back pain, oedema, and other related problems. Pregnant women also face frequent urination problems. Because of all these physical problems also there would be sleeplessness seen in pregnant women.
There may be certain psychological disturbances also seen in pregnant women such as anxiety about the labour, holding the responsibility of the child, financial management during the delivery, and so on. All these emotional feelings would also have an impact on the pregnant women leading to sleeplessness.
Impact of Diet on Sleep Problems during Pregnancy
Pregnant women should follow a balanced diet plan which includes taking nutritious food and plenty of water at regular intervals of time. But when this system is not followed, it may affect the sleep. Even when junk food is taken, there may be heartburn or gas problems seen which would indirectly hit the sleep of the pregnant women. Even when a heavy diet is taken, especially during nights, would cause troubles in sleeping.
Exercising to Improve Sleep during pregnancy
Breathing exercises and other antenatal exercises practiced under the supervision of a certified trainer during pregnancy can give a good relaxation to the mind and the body of the pregnant women. When a good work out is done during the day regularly, it would induce a good sleep during nights. This would provide the required rest to the body, thereby restoring the energy required to work for the next day.
Right Sleeping Postures during Pregnancy
Since the abdomen grows during pregnancy along with the growing foetus in the womb, the pregnant women may feel the difficulty in sleeping in the usual postures in which they used to sleep before. Moreover, it would not be good to sleep on the tummy or on the backside during pregnancy. So, when the pregnant women are forced to practice sleeping on their sides during pregnancy due to the advice of the doctor, it would be difficult for them to fall asleep initially. But, when practiced, nothing is impossible to achieve.
Following a Bed-Time Routine
Taking into account the overall changes during pregnancy on the routine that the pregnant women have, it is good to have some routine to induce sleep at nights instead of just going to bed after the work is over. Taking a bath in warm water, listening to music, having a cup of hot milk, having a healthy and tasty snack, etc. are some of the routines which might give the relaxation and pleasure to calm the body and mind so that the pregnant women fall asleep easily.
It is not good to take any medicines to induce sleep during pregnancy. This might be harmful to the expectant mother as well as the baby. At the same time, even if the required amount of rest is not there, it would affect the health of both the baby and the mother. So only by practicing healthy habits, it is possible to overcome insomnia during pregnancy.
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- The Indiaparenting Team
