What causes insomnia during pregnancy?

Insomnia during pregnancy may be a problem encountered by some pregnant mothers. This problem deeply troubles the lives of pregnant mothers. This is very important. Insomnia during pregnancy is also a problem for the baby. Your own healthy growth will also affect the baby's health. This is very critical and very important. Please adjust it well.

(1) When lying down to rest, try to lie on your left side. This can reduce the compression of the enlarged uterus on the abdominal aorta, inferior vena cava and ureter, increase uteroplacental blood perfusion and renal blood flow, and alleviate or prevent the occurrence of pregnancy-induced hypertension.

(2) If you find that you are not lying on your left side when you wake up, change to that position; if you feel uncomfortable, find a position that makes you comfortable. The fetus has the ability to protect itself. When the body position you take during sleep affects the fetus, the fetus will send a signal to wake you up or let you take a suitable body position in your sleep.

(3) The best sleeping position is the one that makes you feel comfortable. Don’t worry about not being able to sleep on your left side. Everyone has the ability to protect themselves, and pregnant women are no exception. If the supine position compresses the arteries, the amount of blood returning to the heart is reduced, resulting in insufficient blood supply, and the pregnant woman will change her body position during sleep or wake up.

(4) Have regular bowel movements and actively improve constipation. The right rotation of the uterus is related to the sigmoid colon in the left lower abdomen. The sigmoid colon is where feces are retained. In order to make more room for the enlarged uterus and reduce the degree of right rotation of the uterus, regular bowel movements are necessary.

(5) Do not stand, walk or sit for long periods of time. When sitting, do not lean on a sofa or chair back that is tilted backwards. It is best to sit up straight. Standing and walking for a long time will affect the blood supply to the inferior vena cava and abdominal aorta. Sitting upright can reduce the pressure on the abdominal aorta.

2. There are many reasons for poor sleep

The reasons why pregnant mothers have poor sleep can be divided into two aspects: physiological and psychological. Physiologically, due to the late stage of pregnancy, the belly is already very large. When lying in bed, the big belly will naturally press on the body, making it uncomfortable no matter how you sleep. Generally speaking, when the pregnancy progresses to four or five months, pregnant women will begin to feel uncomfortable with certain sleeping positions. At first, they may even suffer from insomnia due to lack of adaptation, but after getting used to it, it will get better.

However, after seven or eight months of pregnancy, the uterus has grown large enough to press on the internal organs, and the pregnant woman will experience a sense of oppression, chest tightness, heart discomfort, or dizziness. Moreover, the fetus will also press on internal organs, such as the bladder, making pregnant women easily feel the urge to defecate. Even if they have fallen asleep, they will still wake up constantly to go to the toilet because of the urge to defecate. If the fetus compresses the inferior vena cava, blood will accumulate in the lower limbs, causing lower limb edema, numbness and even cramps. These factors will affect sleep quality.

Psychologically, since it is inevitable to worry about the development of the fetus during pregnancy, before delivery, you have to worry about whether there will be any unexpected situations during delivery? How to take care of the baby after delivery? Is the baby healthy? Is it easy to take care of, etc. Some mothers who are more nervous by nature will feel stressed and have trouble sleeping at night.

Method 1: Elevate your legs + apply heat

Pregnant women should try to keep their lower limbs warm when sleeping, especially before falling asleep, and lie on their side, which can also alleviate symptoms; avoid walking or standing for too long. Generally speaking, it is recommended to rest for 10 minutes after standing or walking for 30 minutes to avoid excessive fatigue. When resting, you can raise your legs slightly and stretch your toes as far upward as possible. This can help relax the muscles in the back of the calf and reduce swelling and discomfort. In addition, frequently massaging cramped foot muscles can also help lymphatic circulation. Dr. Ou Qingjian recommends that pregnant mothers take a 10-minute foot bath before massaging their legs.

The above is about the problem of insomnia during pregnancy. I hope it will be helpful for pregnant mothers. In many cases, pregnant mothers need to adjust themselves. The above methods are also conducive to mothers’ sleep. Finding the cause is the most important thing. Relaxing well is also very important for your physical health. Pay attention to your physical health.