Difficulty Sleeping (Insomnia)
The first trimester of pregnancy is a period full of physical and mental changes. This then causes insomnia and other sleep disorders during early pregnancy. Difficulty sleeping at night is not only experienced by late pregnant women or those entering the third trimester. Difficulty sleeping at night during early pregnancy can also occur and can interfere with daily activities. If this happens for a long time, pregnant women who have difficulty sleeping will experience swollen eyes and fatigue. Most women will experience difficulty sleeping during pregnancy, especially during the first and third trimesters.
Causes of Insomnia During First Trimester Pregnancy
The following are some of the causes of difficulty sleeping at night during early pregnancy:
- Increase in the hormone progesterone.
Although young pregnant women often feel sleepy as the hormone progesterone increases. However, unfortunately, many people experience sleep quality problems, such as frequently waking up during sleep at night. This was proven in a study that examined the sleep patterns of a group of women before pregnancy and after pregnancy. Total sleep time during early pregnancy increases, but they cannot achieve sound (quality) sleep. This can then be accompanied by feelings of weakness and even depression. - Disturbing physical changes.
Breasts during pregnancy will usually become enlarged and painful when touched. A sleeping position that puts pressure on the breasts will make it difficult for young pregnant women to sleep, especially if pregnant women are used to sleeping on their stomachs. It is important to adjust the sleeping position for young pregnant women. - Nausea and vomiting.
Nausea and vomiting during early pregnancy can be experienced throughout the day, including at night. Nausea, which is often accompanied by vomiting, will cause difficulty sleeping at night or make pregnant women wake up earlier than their sleep schedule. This usually occurs in the first 12 weeks of pregnancy. - Frequent urination.
The hormone progesterone will affect the flexibility of the muscles in the walls of the urinary organs, so that pregnant women often feel the need to urinate. Generally, pregnant women wake up to urinate more than once during the night. This of course will disturb your sleep at night. - Heartburn.
Heartburn can disrupt the sleep of young pregnant women, even keeping the mother awake throughout the night. Moreover, the added pain due to hemorrhoids. This condition can also increase the difficulty for young pregnant women to fall asleep. - Restless legs syndrome (RLS).
Restless legs syndrome (RLS) is one of the conditions that most often attacks pregnant women. Usually, this disease attacks at night and the most common symptoms include itching, pulled muscles, and heat in the feet and calves.
Apart from the causes mentioned above, other possible causes are:
- Back pain.
- Restless and anxious.
- Depression.
- Often experience insomnia before pregnancy.
- Eating too much spicy food can cause digestive problems.
- Hunger in the middle of the night.
- Discomfort in the stomach.
- Leg cramps.
- Hard to breathe.
- Heartburn.
- Heartburn.
- A dream that makes you suddenly wake up.
Several ways to get a good night’s sleep during the first trimester of pregnancy
Pregnant women may be able to do the following to overcome insomnia:
- Improve sleeping position.
Pregnant women should get used to sleeping on their left side to increase blood flow and nutrients to the fetus, as well as the excretion process from the kidneys. Avoid sleeping on your stomach during pregnancy. - Make time for a nap.
Pregnant women often feel sleepy during the day which is triggered by the hormone progesterone. This can also replace sleep at night which is often disturbed. - Make sure you drink enough water.
Prioritize drinking water in the morning and afternoon. However, limit drinking a few hours before bedtime. - Eating snacks.
Pregnant women are advised to eat snacks every few hours, to avoid nausea which can disrupt sleep. - Replace the lights in the room with dimmer lights.
This can help pregnant women return to sleep more easily after waking up. - Avoid screen time.
at least one hour before bed, such as looking at the TV screen and playing with cellphones. This habit has a big impact on the quality of mom’s sleep. Instead, try reading a book. - Soak for about 10 minutes in the bathtub before going to bed and light a candle with aromatherapy in the bathroom.
In the first trimester, be careful with water temperatures that are too hot because it can be dangerous for the developing baby. - Avoid consuming food before bed, avoid consuming foods that contain caffeine such as chocolate, coffee, tea and soft drinks.
This intake can make pregnant women wake up at night. Apart from that, caffeine is not recommended for pregnant women, so it is better not to touch it at all during pregnancy. - Wear a loose bra.
If you have difficulty sleeping during early pregnancy because your breasts feel more sensitive, try changing to wearing a looser bra. This will make the area around the breast more spacious and reduce breast sensitivity. Apart from that, you can also try sleeping without wearing a bra as long as it still feels comfortable. - Make love with your partner.
If fatigue, nausea or stress triggers insomnia during early pregnancy, try to relieve stress by making love. Having sexual intercourse during pregnancy is very safe in any trimester as long as there are no complaints. However, for those who are still unsure whether it is safe to make love in the early trimester of pregnancy, try consulting an obstetrician. - Sleep and wake up at almost the same time every day.
- Avoid alcohol and cigarettes.
- Avoid spicy food.
Spicy food can also make it difficult for pregnant women to sleep. Spicy food should only be consumed during the day as a main meal (not just a snack). - Do exercise regularly, but not too close to bedtime.
- Always think positively during pregnancy.
- Express any anxiety you feel to those closest to you.
- Don’t do too much physical activity which can cause pregnant women to get tired quickly.
- Music can also help you sleep soundly because it relaxes and relaxes your body.
- The final tip is to do more worship, because by praying a lot, pregnant women will feel calm and trigger the hormone serotonin which can stimulate happiness. Surrender all the mother’s anxiety to God so that He can arrange for ease in this pregnancy. That way, all pregnancy disorders can slowly be minimized.
Even though it is very disturbing, insomnia is not dangerous for the mother and baby in the womb. However, insomnia can become dangerous if it persists for a long time and is not treated immediately. Come on, start always thinking positively, relaxing your body, and living a healthy life to get good quality sleep during pregnancy.
Actually, having difficulty sleeping at night during early pregnancy is quite normal. However, if sleep disturbances persist for a long time and interfere with the pregnant woman’s activities, you should immediately consult a doctor or midwife.
