Just recently, an expectant mother in my office told me Online midwife counsellingthat she was sleeping so badly recently. Her evening routine used to look like this: Before falling asleep, she would read a few pages of a "good book" in bed, then switch off the light and regularly doze off. Now, however, she often doesn't get round to reading because she's already too tired, but she often wakes up at night and can't get back to sleep. Maybe you've experienced this during your pregnancy too? Then you are like many women who are expecting a child. According to a Spanish study, 44 per cent of pregnant women are affected by insomnia or sleep disorders in the first trimester, 46 per cent in the second trimester and as many as 64 per cent in the third.
Why is sleep often disturbed during pregnancy?
The female body works at full speed when a child is growing inside it. As a result, most women need more sleep during pregnancy than usual. According to research, the sleep phases also change: The woman now has fewer deep sleep phases. As a result, she wakes up more easily at night. Ideally, however, she also falls asleep again quickly because the body now releases more of the hormone prolactin.
However, the reality is that pregnancy complaints such as heartburn, nausea or calf cramps often disrupt restful sleep. As the abdominal girth increases, so does the need to urinate more frequently and back pain.
Up to a third of expectant mothers suffer from restless leg syndrome (RLS), which deprives them of sleep. They feel a burning, pulling or tingling sensation in their legs (rarely also in their arms), which urges them to move their legs. "Restless legs" are not dangerous for mum or baby, but they can be really annoying. It is best to talk to your midwife or doctor about whether it makes sense to take a magnesium or iron supplement. This can alleviate the discomfort. Other medication should be avoided if possible to protect the baby. Sometimes an uncomfortable sleeping position is also responsible for the tingling. To ensure that you can position your legs well, it is recommended that you buy a good bed during pregnancy. Nursing pillow you can now use for a relaxed sleeping position and a restful night's sleep.
Obstructive sleep apnoea (OSA) causes breathing disorders that lead to waking up. Strictly speaking, these are short pauses in breathing lasting 10 to 60 seconds, which also cause the oxygen level in the blood to drop. Waking up is a physical reaction which, in extreme cases, is intended to prevent suffocation. Around 11 to 20 per cent of pregnant women are affected by this - especially in the last trimester of pregnancy.
This disturbed breathing occurs when the upper airways constrict during sleep. A typical sign of OSA is regular loud snoring. Talk to your gynaecologist if you have the feeling that you are affected by this, or if your partner tells you that you have recently started "sawing up whole forests" with your snoring at night. If left untreated, OSA during pregnancy can lead to complications such as Pre-eclampsiaa lower birth weight of the child or a lower birth weight of the child. Apgar value lead.
Another reason for disturbed sleep during pregnancy is the baby's sleep and activity phases, which often differ from those of the mother. She is tired and wants to fall asleep (again), while the unborn child likes to romp around lively in the amniotic fluid even late at night.
Last but not least, the famous carousel of thoughts can also rob expectant mothers of their sleep. Especially when worries, insecurity or simply mood swings put a strain on the pregnant woman's mental balance.
Together with other symptoms such as loss of appetite, anxiety, feelings of failure or guilt, a Pregnancy depression be the reason for sleep disorders. It is very important to get help with this condition. Your midwife can also be your first point of contact.
What helps for better sleep?
In principle, certain behavioural measures help to promote restful sleep during pregnancy. This is known as sleep hygiene. Here are some tips for you on what can be good for you.
Favour lateral position: Especially in the last trimester, most pregnant women find it increasingly uncomfortable in bed. The stomach gets in the way and makes turning over more awkward. If you have been sleeping on your back up to now, you should switch to the side position, preferably on the left side. In the supine position, the weight of the baby and the vena cava causes the vena cava to be compressed. Uterusmore compressed. This in turn impairs blood circulation, which is good for neither mother nor child. The woman regularly notices that her blood pressure has dropped when she feels dizzy and should then turn onto her side.
Nursing pillow between the knees: If you are lying on your side, a nursing pillow that you place between your knees and under your bump will make you feel comfortable. This "support" also relieves the pressure on your baby's bump. If a nursing pillow is too bulky for you, you can also use a small Positioning cushion try it out.
Passionate tummy sleepers can also bed their growing baby bump in an inflatable plastic swimming ring. You can find more about this in my blog here .
Prepare the night during the day: A daily routine with sufficient exercise, perhaps a little sport and fresh air makes you tired in the evening and promotes better sleep. Try to end your day in a relaxed manner. This includes a balanced Nutrition with a light dinner, preferably no later than two hours before going to bed. This will also help prevent heartburn. Drinks containing caffeine are best enjoyed in moderation during pregnancy anyway. Drinking them late at night can also affect your sleep phases.
Only go to bed when you are actually tired. If you get tired during the day, allow yourself a short nap or rest breaks in between. However, it is important to stick to a short power nap of no more than 30 minutes ("energy nap"), otherwise it will be difficult to fall asleep in the evening.
Screen pause: Watching exhausting films until you go to bed or tapping away on your mobile phone/tablet or similar in bed is not a good idea. It's not just the blue light from screens that can interfere with falling asleep because it signals to the body: Stay awake! Even with the blue light filters of modern devices, the mental tension of media use remains, making it difficult to fall asleep in a relaxed manner. Instead, pick up a paper book or magazine, write in a diary, listen to a podcast or nice music or do some breathing exercises.
Stay relaxed: If you lie awake at night and just can't fall asleep or stay asleep, you shouldn't try to force yourself to sleep. It doesn't work. Trying to work out how many more hours you could sleep before the alarm clock goes off will only lead to additional tension.
Better try to take it easy: Then that's the way it is tonight! It is also helpful not to immediately label the temporary new "sleeping habits" as a "sleep disorder".
Many people (not just pregnant women) find it helpful to have a book within reach so that they can read it. Now I'm already hearing the objection that your partner doesn't want to be disturbed by the light they need. This is where a small clamp lamp comes to the rescue. It is placed directly on the book and illuminates the pages, but not the whole bedroom.
You can also go on a mental journey in your imagination to places that are particularly beautiful to you. Others switch off with an audio book or podcast. If it helps, you can also get up and do relaxing activities. Some women knit, others make themselves a soothing cup of tea or write in their diary. When the mind is occupied with pleasant things, the carousel of thoughts slows down and is more likely to come to a standstill.
In general, yoga sessions, a pleasant massage, progressive muscle relaxation or autogenic training also provide beneficial relaxation phases in everyday life. Such measures can also significantly improve night-time sleep during pregnancy.
Hands off sleeping pills: All types of sleeping pills are ultimately tranquillisers. Over-the-counter sleeping pills, such as those based on herbs (e.g. valerian), also have an effect on the unborn child. Do not take anything without talking to your midwife or doctor first. It is important to carefully weigh up the possible risks. It is better to avoid any kind of sleeping pills during pregnancy.
For serious sleep problems, which only affect an average of eight per cent of all people in Germany, behavioural therapy techniques can also be learned in a psychotherapeutic practice.
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