Insomnia during Pregnancy - A Common Phenomenon
Lack of sleep or Insomnia during pregnancy is a common phenomenon and tends to affect almost 78% of pregnant women. Insomnia during pregnancy can occur due to several reasons; some of which are easily rectified but some tend to be more chronic requiring medication. It is important to note that insomnia during pregnancy is not harmful to the baby. Symptoms of Insomnia during Pregnancy Insomnia during pregnancy tends to show some of the following symptoms. - Difficulty in falling asleep - Waking up frequently at night - Difficulty returning back to sleep - Un-rejuvenating sleep or feeling tired in the morning after waking up when you are meant to feel fresh and energetic. Causes of Insomnia during Pregnancy The causes of insomnia during pregnancy can be varied such as: - Anxiety of pregnancy and delivery - Hormonal changes which are a very common factor and they can also lead to depression - Heartburn or acidity due to the fetal development - Uneasiness caused due to increasing size of the abdomen and the growing fetus. - Back pain and pain in the hips and legs. - Frequent urination due to pressure on the bladder Coping with insomnia during Pregnancy Insomnia and pregnancy go hand in hand mainly due to the growing size of the abdomen and hormonal changes. The first step which you can do to avoid insomnia during pregnancy is reducing the anxiety of not being able to sleep. Try and avoid looking at the clock and getting overly anxious instead try to focus on other methods of avoiding insomnia during pregnancy such as: - A warm water bath - Taking a warm bath before sleeping relaxes the body and brings comfort thus solving the problem of dealing with insomnia during pregnancy. - Bedtime Exercises and Massage - Insomnia during pregnancy can be treated with relaxation exercises like yoga and meditation which are helpful in relieving anxiety and stress. You can also get a bedtime massage done to relax and soothe the nerves. - Daytime Exercise - Include daytime exercises such as walking or strolling for an hour or so during the day. Avoid exercising late in the evening or close to bedtime. The exercise will make you tired and put you to sleep provided you avoid taking naps during the day. - Insomnia during pregnancy can be avoided by drinking less water during the night and taking fewer fluids after 6 pm. Also avoid taking caffeinated drinks in the evening as they tend to disturb sleep patterns. - Temperature - Another factor to be considered while avoiding insomnia during pregnancy would be to keep the temperature at a comfortable level and keep additional blankets to keep you warm.
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