Pregnancy

Managing Sleep Deprivation In Early Pregnancy

What happens To Pregnant Women In Insomnia?

Loss of sleep or restlessness during sleep in pregnant women is quite a common condition characterized by insomnia. Insomnia is a sleeping disorder that is known for its symptoms of unrest and inability to sleep. Experiencing major sleep loss due to the newborn baby is quite seen. However, this scenario is extremely true for women in their first trimester, hence the early pregnancy period. However, depending on different body functioning, different women experience insomnia at different rates and times of their pregnancies, but it more commonly appears in the first and the third trimester of pregnancy. This condition of unrest specifically includes heartburn, congestion, bathroom breakouts, and out of control hormones. No matter how harmful insomnia might be for a pregnant woman or causing her to spend more time out of bed than in it, the bright side is, it is not harmful to the baby. 

Post-Partum Insomnia Discomfort

The story does not end here. Studies suggest that after delivery, many women still struggle with having a routine sleep comfortably. They have a hard time managing sleep hours not only because of the demanding baby time but also because other issues prevent them from having a sound sleep. Now that we know what insomnia actually is, let us dig deeper into what causes this situation in early pregnancies. According to researchers, there can be multiple reasons that cause insomnia leading from abdominal discomfort to cramps and nausea.  Other issues include psychological strains such as depression, the stress of delivery, and anxiety followed by having first pregnancy. 

What Causes Insomnia In Pregnant Women?

The most common cause is abdominal pain, which is highly characterized by pain between the chest and pelvic region after the baby has been conceived, which leads to cramps and contractions. Another most prevalent reason for sleep breakage or loss of sleep is the arrival of vomiting, which is explained as a sudden urge to expel the contents of the stomach through the mouth, which is also termed as anti peristalsis movement. Feeling nauseated while you are pregnant is quite a common condition noticed in most women. However, pregnant women also tend to stress a lot about labor and delivery. They can be seen investing too much of their mental energy into how they will manage time after the baby or whether or not they will be able to become as good of mothers as they thought they would be. These symptoms are stress-related, and they keep women up at night. Hence, they have a difficult time sleeping naturally.

A Guide To: How To Counter Insomnia In Pregnant Women

Let us shed light on how to counter insomnia in pregnant women since it is not very beneficial for mother’s health with or without pregnancy. There can be multiple ways to counter insomnia, but one of the most effective ways is to deal with it psychologically. It is clearly and nearly hard and time-consuming to distract yourself from thoughts but remember, stressing about the labor and delivery does not help! Instead, what pregnant women can do is try to invest their mental energy into a better and productive lifestyle. This shall elude their mind from any anxiety, and they can rest. Talking to your partner about how you feel about pregnancy helps also. Get yourself some close people who listen to you and make you feel relaxed. Keeping your thoughts to yourself and stressing over them only causes unrest and hence, insomnia.

Another suitable way to counter insomnia is to develop a proper sleeping routine. This can be achieved by starting going to bed at the exact same time every day and night. Setting alarms or keeping a check of sleeping hours helps also. Try finishing all your household chores/ significant tasks before your set bedtime. Minimizing screen time, avoiding usage of phones/laptops/tablet screens prevents insomnia too.  The best way to do it is to read a book instead of checking how many likes and comments you received on the latest picture you posted on Instagram. Yet another way to avoid being insomniac and having proper sleep is taking a bath before you go to bed, rest and sleep. Avoid eating heavy or having a big meal right before you go to bed. Stop drinking plenty of water after 7 p.m. Using caffeine specifically before your sleep time is never a good idea, SO SKIP IT! Eating dinner early in the evening or having any light snack that gets digested fast and easily helps promote a great sleep too. That is possible when you eat something that is rich in protein and keeps your sugar level steady but not too high. 

Another possible technique is to remain active/enough tired the entire day so that you can easily fall asleep when it is your favorable bed time. Furthermore, creating a sleepy and cossy environment by turning the lights off makes you sleep easier and quicker too. Other precautions include putting a pillow between legs or using a comfortable pillow when having contractions and abdominal cramps. Some women prefer taking a hard pillow. Well, that is thoroughly up to you. In addition, what one might do is use night light/dim light in the bathroom while making frequent bathroom visits which saves you from facing a bright light and getting distracted in sleep. Practising yoga or meditation never goes out of style. Observe ways to relax by means of different childbirth natural remedies/exercises. Consequently, it is not very healthy to make use of sleeping pills/relaxants without having them prescribed by your doctor.

 

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Khurram Jamil - Digital Marketer By Profession & Blogger By Passion. Food Lover By Choice

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