Causes, what to do, how to sleep better?

Why are pregnant women more prone to insomnia? How to fall asleep and when to worry Update on insomnia during pregnancy with midwife Rachel Halimi.

When do we start having insomnia during pregnancy?

[Mise à jour du 13 avril 2022]. “Insomnia can occur as early as the first trimester for some women and disappear or persist, there are no real rules.She watches midwife Rachel Halimi. However, she notes that expectant mothers are generally more likely to suffer from it towards the end of pregnancy because the baby is moving, the woman is more tired, cannot find her position, her belly is heavier, etc. However, “There are women who know they are pregnant from the start because they cannot sleep, are woken up at 3am every night with no logical explanation, it’s just hormonal,” she is watching.

Why Do We Have Insomnia During Pregnancy?

Insomnia during pregnancy is very common. Also, a pregnant woman may suffer from insomnia during one pregnancy and not during the next. Nevertheless, a distinction must be made from them types of insomnia :

So-called physiological insomnia

They are related to pregnancy and are hormonal in origin. “This is a normal phenomenon” reassures Rachel Halimi”even if it is not necessarily easy and natural for expectant mothers to live with insomnia”. These physiological discomforts of pregnancy might even help prepare mothers for the future rhythm they will have during childbirth her baby since, as described in detail by the midwife “This insomnia creates a state of hyper alertness that prepares them for the nighttime awakenings they are about to experience.”.

Insomnia caused by fear of childbirth

These are more of a concern. As the pregnancy progresses, the pregnant woman becomes more psychologically vulnerable and vulnerable. Fears can then rise to the surface and lead to insomnia. Some expectant mothers are so concerned about childbirth and motherhood that they can’t turn a blind eye. In this case, Rachel believes Halimi important “d’provide psychological supporta speaking room in which the woman can step outside, evacuate his fears.

Pregnancy and insomnia: the reflux in question?

If the nausea are common in early pregnancy “They Rarely Perform at Night”, explains Rachel Halimi. On the other hand, we can suffer from it nocturnal reflux that prevents sleep. Treatments can then be administered Alleviation of this gastroesophageal reflux.

Can Hunger Cause Insomnia During Pregnancy?

“Hunger is not a reason for insomnia during pregnancy”, assures the midwife. On the other hand, even if it’s difficult to fall asleep again, it’s better don’t succumb to late-night cravings, at the risk of getting used to it and then waking up the other nights to grab a snack. She also gives advice in the evenings Prefer a light meal, not late for better digestion often go hand in hand with good sleep. Pay attention to physical activityespecially after meals for facilitate digestionis also recommended.

treat back pain

Among the causes that can prevent expectant mothers from getting a good night’s sleep, Lumbar or ligament pain are often singled out. Two complaints that are also typical of pregnancy. They must then be treated to relieve the pregnant woman and help her sleep better.

Insomnia during pregnancy: what to do?

Ask your doctor, gynecologist, or midwife for advice to see if it’s possible to take a Donormyl-type treatment to help you get back to sleep. Finally, during the first trimester of pregnancy and when they are particularly tired, expectant mothers tend to fall asleep very early, sometimes even as late as 9 p.m. If you wake up at 4 or 5 in the morning and can’t get back to sleep, maybe you just don’t have time since you almost had your night’s sleep. Then try to readjust and especially not eat breakfast in the middle of the night. Also, avoid turning on the TV or looking at your phone to avoid waking you up even more.

Finally, if all else fails and you’re feeling stressed from lack of sleep, your doctor, midwife or gynecologist may refer you to a psychologist or psychiatrist to determine the origin of your insomnia and possibly seek medical treatment. The idea: to break the established rhythm and let the mother-to-be sleep well before the baby is born.

What are the “soft” alternative methods?

There are also several gentle alternative methods that can help you relax and sleep better during pregnancy: Pregnancy yoga, sophrology, hypnosis, acupuncture or even homeopathy. It’s up to you to see which practice suits you best.

Can we apply for a work stoppage?

During prenatal care, the midwife or obstetrician/gynecologist always asks the expectant mother about her sleep. The reason ? “If the patient doesn’t sleep well at night and she has to work 12 hours a day, has to perform very well during the day, it gets complicated for her.”, remarks the midwife. This risks creating a vicious circle by further fueling his anxiety and stress and affecting his sleep. In addition, Rachel Halimi believes that our often hectic lifestyles are not suitable for pregnant women:“We live in a society where pregnant women remain very active, work a lot, sometimes have other children to deal with, it’s not always adapted to the rhythm of the pregnant woman who needs quieter days.”. Some pregnant women then feel overwhelmed and burned out very quickly. In this case, she declares “The expectant mother can be offered a break from work so that she can rest and recover”.

Should you take a nap during the day if you have insomnia?

If the pregnant woman can get some rest during the day or if she doesn’t have a strenuous job, then suffering from insomnia at night is not a big deal. Also, it calms you down “Having a nap during the day doesn’t particularly affect sleep. On the other hand, Sleep demands sleep, so a nap can help you relax and sleep better at night.”. Especially since the pregnant woman needs more sleep, especially in the first three months of pregnancy, she is in one state of hypersomnia. A nap is then welcome.

Insomnia in pregnancy: what are the consequences?

If you experience significant insomnia during pregnancy and allow yourself to be weaned without responding, it can sometimes have repercussions after pregnancy. As a matter of fact, Accumulating sleep deprivation can promote postpartum depression. However, the midwife notes “For some, birth will set them free, on the contrary”. In fact, confronting the real baby and the past birth relieves her of a burden. After all, she weighs “If untreated insomnia does not inevitably have somatic consequences, the more comfortable the woman feels in her head and in her body, the more harmoniously the pregnancy will develop.” However, the better we sleep, the less stress-prone we are.

Pregnancy and Insomnia: Is This a Sign that Labor is Going?

“At the end of pregnancy, insomnia is not a sign that labor is about to start”, assures Rachel Halimi. If women have been sleeping less well in the last few weeks, this is usually the reason “The baby takes up more space, whether it’s suffering from ligament pain or contractions that wake it up.”

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