There are many factors that can act as provocators of insomnia. Conditionally they can be divided into two groups: psychological and physiological.
The psychological factors include such.
1. Chronic overfatigue.
2. Constant stress due to various fears (fear of childbirth, upcoming changes and difficulties, anxiety for the health of crumbs, etc.).
3. Nightmares.
4. Nervous overexertion and exhaustion at the end of the day, the inability because of this to relax as follows.
Such factors are considered to be physiological.
1. Frequent nocturnal urge to urinate (during pregnancy, because of the increase in the uterus, pressure on the bladder occurs, which makes the toilet much more desirable than in the normal state).
2. Uncomfortable posture, position during sleep (large belly and excess weight complicate the process of falling asleep).
3. Gravity in the stomach, heartburn, which is often characteristic of future mothers.
4. Cramps in the middle of the night, during sleep.
5. Skin itching due to stretchy skin and / or swelling.
6. A very active child who strongly pushes and beats or hiccups.
7. Shortness of breath and lack of breathing (the uterus presses on the lungs, and the increased weight also does not facilitate breathing).
8. Pain in the lumbar region and back.
9. Changing the hormonal background due to pregnancy (the level of progesterone in the blood increases).
10. Braxton-Hicks contractions (fights that are training, cause contractions of the uterus, but over time do not increase and increase, as real, but go to naught).
Whatever the reason for your insomnia , in any case, you need to do something. Even if you do not suffer from insomnia, still try to follow the advice given below, so that difficulties with falling asleep do not appear in the future.
No matter how funny it sounds, but you should start preparing for the night before the morning.
Only by following these recommendations throughout the day, you can achieve easy falling asleep and a sound sleep.
1. Try to get the most of the liquid to drink in the morning and afternoon, and in the evening, reduce the consumption of drinks to a minimum.
2. To not once provoke insomnia, exclude completely from your menu caffeine and alcohol.
3. If you have toxicosis - eat often, but little by little. The stomach should not remain empty. Then nausea will not interfere with your sleep.
4. Be sure to do special gymnastics for pregnant women every day. This will not only help improve well-being and mood, but also normalizes blood circulation. And this, in turn, will reduce many times the night cramps.
5. Do not load daily cares and sports for the second half of the day. Loads contribute to the release of adrenaline into the blood, which then does not allow to fall asleep at night. As for the first half of the day - do exercises useful for pregnant women: walking, dancing, yoga. Naturally, everything should be in moderate quantities and the load should be correctly calculated depending on the period of pregnancy.
6. Drain yourself from the habit of using the bed for other purposes, that is not for sleeping, but for the usual "felting" with a book in hand or a remote from the TV.
7. Do not overstrain yourself for the day. Fatigue, which accumulates during the day, will not let you fall asleep at night.