In the last trimester, expectant mothers long for helpful tips against sleep problems during pregnancy. The uterus is now getting bigger and bigger, the child is pressing on the bladder and after a long day with the extra weight the muscles are tense and painful. All of this usually prevents a continuous and restful sleep.
Causes of Sleep Problems During Pregnancy
Above all, the growing belly in particular deprives expectant mothers of their nocturnal rest in the last third of pregnancy. It is becoming increasingly difficult to find a comfortable lying position. Pronounced back sleepers in particular now face a problem, because there is a risk that the uterus will press on some large veins and cause palpitations, shortness of breath and dizziness.
The different sleep rhythms of mother and child lead to further disturbances of the night’s sleep. While the baby is rocked into a peaceful sleep during the day by the constant movements of the pregnant woman, it wakes up in the evening when the mother comes to rest. Of course, every woman enjoys feeling her child – but violent kicks against the abdominal wall unfortunately also keep you from sleeping.
In the last trimester of pregnancy, the baby increasingly presses on the mother’s bladder – this results in an increased need to go to the toilet. A good night’s sleep is almost impossible. Last but not least, it is emotional worries that keep expectant mothers from sleeping – fear of childbirth and thoughts about the child’s health preoccupy them and prevent them from falling asleep.
Tips against sleeping problems during pregnancy
Sometimes just changing the place to sleep helps achieve the desired effect – from the soft, yielding bed, from which it is difficult to get out with a large “ball”, the mother-to-be should simply switch to a sofa bed. The somewhat harder cushions have more support, but are still comfortable. In addition, the stomach and back should be padded and supported with pillows to ensure a comfortable sleeping position.
In order to minimize the fears and worries about the birth and the health of the child, it helps to attend a pregnancy preparation course. This prepares expectant mothers optimally for the coming event. Care from a midwife can also help dispel doubts and worries.
Other simple ways to ensure restful sleep during pregnancy include:
- Physical activity (lead to fatigue)
- A warm bath relaxes the muscles
- Avoid heavy food
- Fresh air makes you tired (open window)
Expectant mothers should find the most suitable tips for themselves from this list and apply them regularly so that they can enjoy a comfortable and restful sleep shortly before the birth.