HEDI - Sleep Problems During Pregnancy

Many pregnant people sleep worse than usual during pregnancy. Some can hardly fall asleep, others keep waking up during the night or wake up especially early in the morning. Sleep disorders can have psychological and physical causes. Many pregnancy symptoms also interfere with sleep, for example heartburn, increased urination, leg cramps or restless legs syndrome. But insecurities and fears that are in the background during the day can also cause pregnant people to lie awake at night. Please take your fears and worries as seriously as your physical ailments. It's important that you get enough sleep.

Psychological causes of insomnia

Many expectant parents worry about their future or that of their soon-to-be child. They wonder if they can even be good parents. They brood over their relationship or whether they can cope with life with a child on their own. They may be afraid that they will not be able to cope with the new situation financially. And some pregnant people even feel restless or depressed without knowing the reason. It's important to know that many pregnant people feel this way and that there are ways you can help yourself. Sleeping pills should be avoided during pregnancy and should be taken only as recommended by a physician. If you still can't settle down, don't be afraid to ask for help again. It is advisable to visit a psychological counseling centre or a therapist if you can't get out of thinking spirals at night. Nighttime brooding can even be a sign of pregnancy depression. So be sure to talk to the people who provide your pregnancy care about your restlessness and insomnia. They can help you assess the situation correctly.

Sleepless due to discomfort during pregnancy

Difficulty falling asleep or sleeping through the night often have hormonal causes. Hormones such as progesterone and estriol stimulate kidney activity and at the same time have a relaxing effect on your bladder muscles. This means that you have to go to the bathroom more often at night, especially during the first trimester. The nausea experienced by many people at the beginning of pregnancy also has an impact on their night's rest. As the pregnancy progresses, other kinds of discomfort that can disturb sleep come to the fore. Some of the most well-known robbers of sleep include leg cramps, restless leg syndrome, and heartburn. In addition, the fetus is nocturnal and often makes its presence felt when you’re resting.

Sleep better with the right position

Your growing belly can also cause sleep problems. During the third trimester it is difficult for many pregnant people to find a comfortable sleeping position. Also, the weight of the body can cause pelvic pain and back discomfort that may keep you awake. To prevent all this, you could get used to sleeping on your side starting during the first trimester onwards. Ideally, you should lie on your left side. This not only takes pressure off the kidneys, but also important lower abdominal veins and thus ensure that your baby is particularly well supplied. You can take additional pressure off your body by putting a pillow between your legs. If you have heartburn, it can be helpful to elevate your upper body a little.

Take small rest periods and get proper nutrition

Even if your nights are restless, try not to take a long afternoon nap. It throws your body more out of rhythm. Taking several short rests is better. You should also avoid looking at screens for several hours before going to bed, as this is highly stimulating for the brain and can disrupt your sleep. If you suffer from urinary urgency at night, you should avoid drinking too much starting in the late afternoon. Changing your eating habits can also help you sleep better. Eating several small portions throughout the day is easier to digest than eating a few large meals. Take care of your body by eating your evening meal at least two to three hours before going to bed.

Exercise makes you tired

Walks, gentle calisthenics and swimming will help you relax and tire you out. Make sure you don't get active too late in the day though. You should allow for at least two hours between doing any sport and going to bed. After all, exercise stimulates your blood circulation first and foremost. The feeling of relaxation comes a bit later.