Many pregnant people sleep worse than usual during pregnancy. Some can hardly fall asleep, while others wake up again and again during the night or wake up particularly early. 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 may 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.
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. For nervous sleep disorders, herbal medicines may be helpful. They are available over the counter, but you should still seek advice from your doctor or midwife. They know best which remedies suit you. If you continue to have trouble settling down, don't be afraid to ask for help again. It is advisable to consult a psychological counselling centre or a therapist if you cannot stop thinking at night. Nighttime brooding can even be a sign of pregnancy depression. So be sure to talk to the medical professionals who care for you about your restlessness and insomnia. They can help you assess the situation correctly.
Difficulty falling asleep or sleeping through the night often have hormonal causes. Hormones such as first trimester, you have to go to the bathroom more often at night. 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.and stimulate kidney activity and at the same time have a relaxing effect on your bladder muscles. This means that especially during the
A 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.
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. Also, stay away from screens for several hours before bedtime because they are very stimulating for the brain and can disrupt your sleep. If you suffer from frequent urination at night, try not to drink 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.
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.