Lullaby in the background and arms to hold us, were just enough to make us sleep as a child. Those were the simpler times with simpler things ,but as we grew up we found ourselves with tons of responsibilities and this simple thing , ” sleep” becomes a luxury.
We need sleep for our body and mind to function.
However there comes a point when prolonged untreated insomnia can hamper our physical and mental health, moreover it can be worse during pregnancy.
For a healthy pregnancy ,one of the essential factors is a good sleep.
Pregnancy brings lots of changes in lifestyle, one of them is insomnia. It can occur in any trimester.
There are many factors which can lead to insomnia.
Such as
1- Restless leg syndrome.
2-Dyspepsia,vomiting due to gastric reflux and slow mobility of digestive tract.
3-Physical tiredness.
4-Uncomfortable sleeping positions.
5-Breathing difficulty due to congestion.
6-Anxiety and panic attacks.
7-Vivid dreams.
8-Frequent urination in first and last trimester.
Both times with different reasons, in first trimester the growing uterus presses the bladder. In last trimester the head of a baby descending in the uterus presses the bladder.
Following can reduce insomnia
1- Sleep hygiene
✅Keep a proper wake – sleep cycle.
✅Go to bed only when you are sleepy.
✅Maintain a sleep diary mentioning the quality of sleep.
✅Keep water intake minimum before sleeping, to minimize bathroom trips.
❌Don’t lie on bed if not asleep for more than 15-30 minutes.
❌ Avoid naps ,caffeine and screen time before bedtime.
2- Mindfulness.
Pregnancy comes with many uncertainties. Anxiety and restlessness are a given; hence, it is crucial to keep your mind at peace.
Practice mindfulness.
There are many articles and studies explaining mindfulness.
Well, the main ideology behind that is to be present in the moment. Focus on what you are doing now, leaving behind all the worries. Be self-aware. Focus on your breathing. This is a type of meditation that can be done anytime, anywhere. It can be done while walking, doing dishes, brushing teeth, playing with your children, etc. In short, live in the moment.
How to do it and when to do?
Fix a time for it in your routine, be it anytime. Focus on the moment more rather than worrying about what to do next. Start with 5 minutes of mindfulness in your daily routine, then gradually increase the time. It can be done 4-5 times a week. For instance, while brushing your teeth, ignore the thousand tasks that have to be done, and focus on the brushing, the smell, taste and refreshing feeling of the paste.
3- Yoga
There are multiple asanas to do during pregnancy. They are called prenatal yoga.
Various studies suggest yoga to be effective in insomnia during second and third trimester.
Yoga helps in focusing on mind and body. It increases stamina, flexibility, and sleep quality. Prenatal yoga poses that helps are :- Cat/cow pose, seated pigeon pose, pigeon pose, standing forward pose, child’s pose, etc. Always consult your OB/GYN before starting any yoga for safety purpose.
4 -Aerobic exercise
A little movement never hurt. Even during pregnancy, one should be active, as long as they are comfortable. Some studies suggest that recommended aerobic exercises are helpful in insomnia.
5- Treat the cause
All the reasons or medical conditions that cause insomnia can be treated to decrease insomnia. Maintain a good diet full of iron, folic acid, calcium, and multivitamins, especially Vitamin B12. Treatment of conditions like Restless Leg Syndrome can help in better sleep. Seek psychiatric help and follow Cognitive behavioral therapy (CBT) for anxiety, panic, depression and insomnia. The aim is to have good quality and quantity of sleep. Not getting enough sleep can lead to many other problems like diabetes mellitus, preterm birth, postpartum depression, etc. Thus, good quality of sleep can prevent many harmful conditions. Sleep well,eat well. Mental health matters.
Consult with your OB/GYN before starting any therapy.