Pregnant women suffer from insomnia at night

Many pregnant women will experience changes in their endocrine system due to pregnancy. Progesterone will rise rapidly, leading to endocrine disorders in women. At this time, women’s sleep conditions will also be affected to a certain extent. Most pregnant women are prone to sleepiness in the early stages of pregnancy, and may suffer from insomnia in the middle and late stages of pregnancy. So what should you do if you suffer from insomnia at night after pregnancy?

For pregnant women, the causes of insomnia are generally the following:

1. Hormone changes: After conception, the hormone levels in a woman's body will undergo tremendous changes. The increased secretion of progesterone and estrogen often causes insomnia in pregnant women.

2. Changes in eating habits: After pregnancy, the eating habits of expectant mothers become lighter and more nutritious than before. Sudden changes in eating habits can also affect sleep.

3. Caused by frequent urination: After conception, the enlarged uterus will compress the bladder, so frequent urination, urgency, and getting up frequently at night can easily affect the sleep of pregnant women, causing a sharp decline in sleep quality.

4. Cramps during pregnancy: In the middle and late stages of pregnancy, many expectant mothers will experience cramps due to calcium deficiency. Most cramps occur during sleep at night, so they can easily cause insomnia.

5. Excitement before going to bed: Some expectant mothers may find that fetal movements are more frequent and obvious before going to bed, so the active fetus also makes the mother excited. In addition, watching stimulating TV programs and doing strenuous activities before going to bed may also cause the nerves to be unable to relax.

What should pregnant women do if they suffer from insomnia at night?

Reasonable diet control: Pregnant women have better appetite than ordinary people, so some pregnant women eat too much, which affects their gastrointestinal function and makes them unable to digest food in time, leading to insomnia. Pregnant women only need to eat until they are 80% full for dinner, and it is best to have dinner within 3 hours of sleep.

Eat fruits such as pears: If a pregnant woman is always tired but cannot sleep, she might as well eat some fruits such as apples, bananas, tangerines, oranges, pears, etc.! The aromas of these fruits have a calming effect on the nervous system; in addition, the sugar in the fruits can also inhibit the cerebral cortex and enter a state of sleep.

Comfortable sleeping position: The sleeping position of pregnant women is closely related to the quality of sleep. This requires pregnant women to choose a sleeping position that suits them and does not put pressure on the fetus. Experts recommend pregnant women to sleep on their left side, which helps to relax the whole body and make the body and mind comfortable. It can also alleviate the degree of right rotation of the uterus and maintain adequate blood supply to the placenta.

You can choose a story to start your imagination: when your energy has not been fully released, or when you feel very sad and have a lot of emotions in your mind, close your eyes and start a scene at random to guide your psychology. You are not the protagonist, and then you create a role and imagine the plot to release your emotions and energy. Soon you will fall asleep with this story.

Timed breathing to adjust falling asleep: This is the ultimate method. For example, if you have tried all the previous methods and even imagined until dawn, then your insomnia should be relatively stubborn, or your emotions are too rich. What should you do? Another way is to lie down and start adjusting your breathing, inhale for ten seconds and exhale for ten seconds. This method has been tried and tested, and anyone can achieve the effect. If your lung capacity is good, or you exercise regularly, you can increase the time by one or two seconds, but it is best not to exceed 12 seconds.