Lack of sleep during pregnancy is normal. The average pregnant woman does not get enough sleep compared to non-pregnant women. When the womb reaches the third trimester, many pregnant women complain about the poor quality of their sleep.
Various factors that cause the quality of sleep for pregnant women are reduced, including:
- Having trouble finding a comfortable position in bed
- Often wake up at night because you want to urinate
- Often wake up at night because your legs feel cramped and painful.
- Worry about labor
What should be done to overcome insomnia?
There are many tips that you can try to restore sleep quality, such as:
Set a sleep schedule
Try to sleep and wake up at the same time every day. The wake up and sleep routine at the same hour will stimulate the body to create its own alarm. So that the body relaxes and is sleepy, drinking a glass of milk or warm herbal tea before going to bed. Make sure the drink portion is not too big to avoid the urge to urinate at night so that the sleep schedule doesn't fall apart anymore.
Pay attention to food and drink intake
Reduce foods and drinks that contain caffeine, especially at bedtime. Caffeine can be found in products:
- Tea (including green tea)
- Energy drinks
- Soft drinks
Don't eat spicy foods before bedtime to avoid heartburn and other digestive disorders at night. Sufficient daily water intake for the body, but you should limit water consumption before bed to prevent the desire to go back and forth to the toilet.
Try taking a warm bath. If possible, ask your partner to give a gentle massage to the body. Alternatively, you can try yoga or listen to soothing instrument music.
Condition the bedroom
Turn off your cellphone, tablet, laptop, and disconnect the TV cable. Make the bedroom a special place to sleep and have sex!
Before lying in bed, make sure the room temperature is appropriate and comfortable to sleep.
Is the bedroom dark enough and quiet? To minimize light and noise when sleeping, you can use thick curtains, eye masks and earplugs.
For the same reason, hide the wall clock. There is nothing more agonizing than listening to the clock seconds all night when you are struggling to sleep.
Sleeping position must be comfortable
If needed, use a pillow to support your back and abdomen. Lay your body on the left side to help smooth blood flow and nutrition in the baby.
What if I'm not sleepy too?
Try not to worry about it. It's easier to say your mouth than to do it. However, excessive concerns about insomnia will only make things worse. If you still can't sleep after half an hour lying in bed, get up and move to another room. Read a book or listen to music until you feel sleepy, then go back to bed.
Avoid taking insomnia drugs without doctor's advice. If indeed insomnia is too heavy, immediately contact your doctor for further treatment. Your doctor may prescribe medication for the short term so you can take a break.
In some cases, insomnia is a symptom of depression. These symptoms include prolonged feelings of sadness, loss of appetite or desire to do anything, and anxiety that often arises. Consult your doctor or midwife if you experience these symptoms.
If you feel more tired towards the end of your pregnancy, you can start taking maternity leave when you are 36 weeks old. Even though you plan to use maternity leave after the baby is born, you will feel many benefits from this time off. Besides being able to rest during the day, you will be better prepared to deal with sudden changes in your daily routine when you become a mother later.