The difficulty to sleep soundly and quality is like an enemy in a blanket for pregnant women, aka pregnant women. When pregnant, Mother faces major changes in physical and emotional terms which ultimately have an impact on sleep quality. But Mother is not alone, most pregnant women usually experience insomnia and other sleep problems.
In the first trimester, difficulty sleeping can be caused by the need to urinate frequently at night, as well as physical and emotional stress related to pregnancy. Furthermore, in the second trimester, sleep problems will improve, but physical and emotional stress is in fact still a scourge that reduces sleep quality. In the third trimester, the problem of sleep becomes more and more complicated because the causes are increasingly complex, ranging from discomfort with an enlarged abdomen, heartburn, cramping legs, blocked breathing, and frequent urination.
Here are some problems that interfere with pregnant women and their ways to overcome them.
Leg cramps
Leg cramps can interfere with sleep for pregnant women. Pregnant women with low levels of calcium and magnesium can experience this condition. Plus, a fetus that continues to grow requires a lot of calcium and will take it from the body of the mother so that it makes the mother potentially having leg cramps.
Try against leg cramps this way:
- Inadequate needs of Mother's calcium and magnesium. Consult your obstetrician or midwife about the need for calcium and magnesium for Mother, including the need to take calcium supplements. You can also consume foods rich in magnesium, such as dairy products, almonds, and peas.
- Bend the cramped leg towards your body to handle leg cramps that often come suddenly.
- Frequently do light stretches of the muscles. Better yet, get into the habit of doing light exercise, such as walking, routinely.
Back pain
In the second and third trimesters of pregnancy, back pain is considered normal and of course makes sleep uncomfortable. This occurs when weakened ligaments or connective tissue that bind bones to the joints. The reason is because the baby is enlarged and the release of the hormone relaxin during pregnancy.
How to fight back pain so you can sleep soundly is sleeping in a sideways position to the left. This position increases blood flow and oxygen to the uterus and fetus. Using a pillow to prop one side of your back can also help maintain a sideways comfortable sleeping position. You can also use a special pillow for pregnant women in the form of the letter "C" or the letter "U".
Restless Legs Syndrome
This syndrome is commonly experienced by some pregnant women in the third trimester of pregnancy. Restless legs syndrome is characterized by unpleasant sensations on the feet, resembling throbbing aches, pain due to being drawn, or tingling, which makes Mother unable to resist moving her legs in order to ward off discomfort. Usually these symptoms become heavy in the afternoon or evening and eventually cause you to not be able to sleep peacefully.
The way to fight this condition is to ensure the adequacy of folic acid and iron. You can take folic acid and iron supplements in the doctor's recommended dose and not excessive to avoid the dangers that can arise due to excess folic acid. In addition, avoid consumption of caffeine, nicotine, and alcoholic drinks. Don't forget to regularly walk or do light stretches too.
Nasal congestion
This condition that reduces sleep comfort is caused by a combination of factors that increase blood volume with increased mucus due to an increase in the hormone estrogen which is both related to pregnancy.
The way to fight it is to elevate the position of the head using a pile of pillows. Taking a warm bath before going to bed can also help you feel more comfortable without disturbed breathing. In addition, avoid spicy foods and caffeinated drinks that can worsen this problem.
Nausea
The condition of morning sickness or nausea and vomiting in pregnant women generally occurs in the first trimester. Although called morning sickness (morning sickness), but it can occur at any time, including during sleep time at night.
How to fight it is to eat snacks that feel bland, like rice biscuits, to prevent an empty stomach and nausea. You can also drink ginger tea to relieve nausea.
Heartburn and indigestion
Again due to hormonal factors, Mother can experience heartburn and digestive disorders which can cause bloating. Pregnancy hormone will cause the work of the digestive tract muscles to slow down. In addition, the work of the lower esophageal sphincter (LES) muscle will weaken so that stomach acid leaks and enters the esophagus.
How to fight it can be done by:
- Elevate the position of the mother's head during sleep by propping up using several pillows.
- Eat small, frequent meals. This step is better than eating three meals a day in large portions. In addition, eat slowly.
- Avoid fried foods, spicy foods, and citrus fruits.
- Don't lie down right after eating.
Frequent urination
The uterus that suppresses the bladder coupled with the increased production of the hormone progesterone makes pregnant women urinate frequently, even on the sidelines of sleep.
How to fight it, avoid drinking water two hours before bedtime and drink more water during the day. In addition, try to urinate before bedtime.
Sleep apnea
Sleep apnea is a sleep disorder characterized by breathing that stops occasionally. This respiratory disturbance is due to the throat wall which relaxes and narrows when sleeping. Sleep apnea or sleep apnea is a major cause of high blood pressure and diabetes during pregnancy.
To fight it you need the help of a doctor. Consult your doctor so that you get treatment to help lower blood pressure and stabilize blood sugar levels.
Insomnia
Don't worry too much, insomnia is a common condition experienced by pregnant women. Many pregnant women find it difficult to sleep, let alone sleep.
The way to fight it is:
- Wake up to a routine that provides calm before going to sleep and forms a fixed sleep schedule. Calming routines include taking a warm bath, listening to soft music, or asking your partner to massage Mother's legs.
- Stay away from cell phones and the use of electronics, such as computers or television, before bedtime.
- Avoid caffeine consumption after noon.
- If Mother has been trying to sleep for 20-30 minutes, but still can't get a good night, get up and move to another room. You can listen to music or read magazines until you are sleepy, then go back to bed. No need to worry if you can't sleep. Restless only makes the problem worse.
If the case of insomnia is experienced by the Mother continues, do not hesitate to consult with health professionals because insomnia is left alone, especially during the third trimester, can be associated with the appearance of postpartum depression.
In general, whatever the cause of your sleep problems, exercise and relaxation techniques can help improve sleep quality and support your physical and mental health. Perform relaxation techniques such as yoga, massage, breathing techniques, and stretches.
In addition, food and drinks can also affect the quality of sleep, for example drinking warm milk before going to sleep is believed to be able to help Mother sleep soundly. Many experts believe that the amino acid content of L-tryptophan in milk can support sleep well. You can also consume high-protein snacks, such as peanut butter at night, if your blood sugar levels are low. The condition of low blood sugar levels at night is characterized by sweating throughout the body, headaches, and nightmares that disturb sleep.
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