What are the common causes of insomnia during pregnancy?

It seems to be a luxury for pregnant mothers to have a good night's sleep. Both the physiological changes and the psychological pressure affect the sleep quality of pregnant mothers. At this time, a sleep assistant becomes more important. Making good use of sleeping pillows, nursing pillows and other products can alleviate insomnia and let mothers sleep well until dawn.

Common causes of insomnia during pregnancy

Basically, a good sleep can restore the spirit and regain physical strength. The most important thing for pregnant mothers is to maintain good physical strength and a happy mood. Without sufficient sleep, pregnancy may become doubly difficult. It is important to find out the cause of insomnia and improve it.

1. Frequent urination

Causes: In the early stages of pregnancy, due to the influence of hormones, a large amount of progesterone is secreted, causing urine stagnation. In addition, the bladder smooth muscles relax, resulting in frequent urination. The uterus is located in the pelvic cavity, and the uterus gradually grows and compresses the bladder, which can also cause frequent urination in the early stages. After three months of pregnancy, the uterus rises to the abdomen and the frequent urination condition will improve. However, in the later stages of pregnancy, the fetus grows and compresses the bladder, and frequent urination will reappear.

Improvement method: Drink more water during the day to replenish water. Reduce water intake after dinner or three hours before going to bed. Drink less caffeinated or carbonated drinks, and remember to urinate before going to bed.

2. Morning sickness

Cause: A large amount of hormones are secreted. Progesterone causes the smooth muscles to expand, which slows down gastrointestinal motility and digestion. If you eat before going to bed, the food will not be fully digested and will accumulate in the stomach, which can easily cause nausea and discomfort.

Improvement method: Eat small meals frequently, keep the diet as light as possible, eat less fried food, and don’t eat too much before going to bed.

3. Discomfort in the lower abdomen

Cause: Hormones are secreted more vigorously at night, which can easily stimulate uterine contractions. In addition, in the early stages of pregnancy, the uterus will also contract as it expands, causing dull pain in the abdomen. In the late stages of pregnancy, the uterus is stretched even larger and contracts more frequently, especially at night, causing pregnant women to have trouble sleeping.

Improvement method: Try to relax. The more nervous you are, the more likely your body is to secrete hormones to stimulate uterine contraction, causing abdominal pain and discomfort. If the discomfort affects your sleep in the later stages of pregnancy, you can consult a doctor for short-acting pregnancy-stabilizing drugs.

4. Back pain

Cause: In the middle and late stages of pregnancy, the uterus expands, putting greater pressure on the lower back, resulting in poor blood circulation, and the bulging abdomen compresses the waist and back.

Improvement method: You can use a belly support belt to support your abdomen, reduce pressure on the spine, and improve back pain. You can also use a pillow to support your lower back when sleeping to reduce the burden.

5. Leg cramps

Causes: In addition to the increased burden on leg muscles caused by abdominal bulge, insufficient calcium intake can also easily lead to cramps. Another reason is "restless leg syndrome", which occurs in about 1/5 of pregnant women. That is, after sitting or lying down for a period of time, the feet will feel the urge to move. If you continue to rest, the feet will feel numb, sore, swollen, tight, burning, or as if there are insects crawling on them. However, the symptoms will improve after activity.

Improvement method: It is recommended to supplement more iron and calcium. If you have cramps, try to straighten your feet and press the soles of your feet down towards your body to make the calf muscles feel straightened and relieve cramp pain. Before going to bed, you can gently massage the leg muscles to promote blood circulation and reduce the risk of cramps caused by poor blood circulation.

6. Gastroesophageal reflux

Cause: In the later stages of pregnancy, the enlarged uterus presses against the stomach, increasing the chance of gastrointestinal discomfort or gastroesophageal reflux.

Improvement methods: Eat small meals frequently, avoid fried or spicy foods, and avoid foods that are difficult to digest or cause flatulence. Don't eat too much before going to bed, so as not to expand the stomach and push up against the cervix. Sleeping flat will make you more uncomfortable and even nauseous, so you can slightly raise your pillow.

7. Psychological stress

Cause: Anxiety and worry. Some people can't sleep because they are worried about the baby's health, while others can't sleep because they are worried about the economy, etc.

Improvement method: It is recommended to relax as much as possible, enjoy the ten months of pregnancy comfortably and happily, and happily welcome a healthy and lovely baby.

Use sleep aids

Most pregnant mothers will have the trouble of not being able to sleep lying flat during pregnancy, and they are afraid of pressing on their stomachs if they sleep on their sides. At this time, they can use a sleeping pillow or a nursing pillow to support their stomachs. The stomach is more supportive, which can not only help mothers sleep well until dawn, but can also be used as a normal pillow for daily life. It is the best partner for mothers to breastfeed or rest.