Having trouble sleeping during the second trimester of pregnancy is quite common. When you are pregnant, one of the first symptoms you may feel is fatigue, so it seems like you need a lot of sleep.
This condition is caused by hormonal changes that occur in the body during pregnancy, especially increased levels of the hormone progesterone.
In the early stages of pregnancy, blood pressure and blood sugar will also decrease so that naturally mothers will feel more tired or sleepy than before.
When entering the second trimester, there is a possibility that you will have difficulty sleeping. Why is that? Here is the explanation.
Causes of Difficulty Sleeping During the Second Trimester of Pregnancy
Source: Freepik
When you’re pregnant, your sleep may not be as deep and refreshing as usual. You’ll wake up more often throughout the night.
Insomnia in early pregnancy is caused mainly by hormonal changes and pregnancy symptoms such as nausea, vomiting, and increased urination. All of these disrupt the body’s regular sleep-wake cycle.
Meanwhile, insomnia in pregnancy in the final trimester is often associated with discomfort due to increased pregnancy symptoms or anxiety surrounding the arrival of the baby.
Here are some common reasons why pregnant women have trouble sleeping every night, especially during the second trimester:
1. Urinate More Frequently
Hormonal changes cause pregnant women to urinate frequently . In addition, when the gestational age is quite large, the enlarged uterus will press on the bladder so that the frequency of urination automatically increases.
This will certainly be very disturbing, especially at night, because you have to go back and forth to the bathroom, making it difficult to sleep.
Moms can minimize bathroom trips at night by reducing drinking before bedtime. However, make sure to get enough hydration during the day.
Bright lights can also make it harder for the body to naturally fall back asleep, so use a small night light (night lamp) dim so that you don’t need to turn on the light when you wake up to go to the bathroom.
2. Stuffy Nose Can Cause Difficulty Sleeping During the Second Trimester of Pregnancy
Pregnancy causes hormonal changes which can cause rhinitis or a blocked nose.
In addition, during pregnancy blood flow increases to the mucous membranes, including the nose. Swelling in the nose due to these changes can cause congestion or a runny nose.
The best natural treatment for rhinitis during pregnancy is a saline nasal spray (saline nasal spray). Saline or salt water solution can help clear the nasal passages without side effects.
3. Difficulty Finding a Comfortable Position
As the body and belly grow, sleeping becomes more difficult because it is difficult to feel comfortable. Not only that, pregnant women also find it more difficult to move and change positions in bed.
The best position to sleep during pregnancy is on your left side. This position will increase blood flow and nutrients to the baby better.
If you are used to sleeping on your stomach or back, it may be difficult to adjust to sleeping on your side during pregnancy.
Try lying on your left side, knees bent with a pillow between them. You can also tuck a pillow under your belly for extra support.
4. Heartburn
At some point in their pregnancy, most pregnant women suffer from heartburn orheartburnwhich is a form of digestive disorder that feels like a burning sensation in the chest and throat.
Heartburncan wake you up in the middle of the night and disrupt a good night’s sleep.
5. Restless Leg Syndrome
One in three pregnant women has a condition called restless leg syndrome (RLS).
This condition is where a person often experiences itching, pain, pulling, and so on so that they feel they have to move their legs to relieve these feelings.
Generally after the legs are moved, the discomfort will subside. However, if it happens at night, usually the drowsiness also fades so that pregnant women find it difficult to fall asleep.
In general, the exact cause of restless leg syndrome experienced by pregnant women is still unknown.
However, some studies suggest an imbalance in the brain chemical dopamine plays a role. Dopamine is a chemical that helps keep muscle movements smooth and even.
Restless legs syndrome in pregnancy may also be triggered by a deficiency of folate or iron. There is also some evidence that increased estrogen levels during pregnancy may contribute to restless legs syndrome.
If you experience this condition, you should immediately consult a doctor to get the right treatment.
6. Anxiety
Excessive anxiety in pregnancy is very common. More than 1 in 10 pregnant women experience it. Hormonal changes during pregnancy can affect chemicals in the brain and can cause anxiety.
Pregnancy is also a big change in life. It is not impossible that there are pregnant women who are worried about whether they can go through pregnancy and take care of their children well later, which causes excessive anxiety and fear.
Anxious thoughts can also make it difficult for you to sleep during the second trimester of pregnancy. You can try several relaxation methods before going to bed, such as taking a warm bath, breathing techniques,journaling, and so forth.
How to Overcome Insomnia During the Second Trimester of Pregnancy
Source: Freepik
So, what should you do when you have trouble sleeping during pregnancy? Here are some things you can do:
1. Pay attention to food intake at night
Pay attention to what you eat for dinner. Be careful to avoid any foods that trigger uncomfortable symptoms such as heartburn orheartburn, which commonly occurs in the second and third trimesters.
Stay away from foods that contain processed sugar, spicy, sour and lots of spices at night.
Experts recommend eating dinner at least three hours before bedtime to give your body enough time to digest. If you feel hungry afterward, you can eat a low-sugar, high-protein snack.
A protein snack, such as a hard-boiled egg or cheese, will help keep your blood sugar balanced throughout the night and prevent you from waking up hungry in the middle of the night.
You can also reduce your caffeine intake, especially after lunch. Many people have difficulty falling asleep or staying asleep if they consume caffeine in the afternoon or evening.
2. LimitScreen Time
To improve sleep quality, limitscreen timeabout an hour or two before bedtime. Exposure to blue light can suppress melatonin levels in the body and can increase cortisol levels before bedtime, reducing the quality of our sleep.
Try reading a book, meditating, or taking a warm bath before bed to help your body and brain relax and make it easier to fall asleep.
3. Exercise Every Day
Pregnant women should exercise at least 30 minutes every day. Exercising during pregnancy has many benefits including reducing the risk of gestational diabetes, strengthening the body for labor, reducing anxiety, and improving sleep quality.
Do light exercise regularly such as walking or swimming.
4. Create a comfortable room atmosphere
One of the things that causes insomnia during pregnancy is the atmosphere in your room, which may be uncomfortable.
Therefore, before going to bed, it doesn’t hurt for you to clean the mattress first. Make sure the surrounding environment is neat, clean, and makes you comfortable to sleep.
5. Implement a Healthy Lifestyle
Regular sleep is one of the healthy lifestyles. Therefore, so that you do not experience insomnia during pregnancy, you also need to apply a healthy lifestyle such as consuming nutritious food, maintaining physical and mental health, and getting enough rest.
Effects of Lack of Sleep During the 2nd Trimester
Source: Freepik
Quoting fromFamily Doctor, the amount of sleep you get during pregnancy not only affects you and your baby, but also affects the labor process.
In one research study, pregnant women who slept less than six hours a night late in pregnancy tended to have longer labors and were more likely to have premature births.caesar.
Lack of sleep during pregnancy has been linked to a number of pregnancy complications, including:
1. Hypertension
High blood pressure in pregnancy occurs when blood pressure is greater than 140/90 mmHg on repeated measurements after 20 weeks of pregnancy in people without previous hypertension.
The less sleep you get, the higher your blood pressure will be . People who sleep six hours or less may experience a sharper increase in blood pressure.
If you already have high blood pressure, lack of sleep can make it rise even further.
Sleep helps the body to control the hormones needed to regulate stress and metabolism.
Therefore, lack of sleep can cause hormonal changes that lead to high blood pressure and other risk factors for heart disease.
Snoring and obstructive sleep apnea also frequently occur or worsen during pregnancy, especially during the second and third trimesters.
Pauses in breathing (apnea) affect blood pressure, causing changes in the blood vessels and increasing overall blood pressure.
This can reduce the volume of blood pumped by the heart, and there is a decrease in cardiac output. As a result, blood flow to the fetus through the placenta can be disrupted.
With inadequate blood flow to the developing baby, there can be a decrease in oxygen levels. This can cause growth restrictions in the developing fetus.
2. Preeclampsia
If high blood pressure is accompanied by protein in the urine, preeclampsia may occur.
Preeclampsia is a pregnancy complication that is associated with potential organ injury in pregnant women and increases the risk of death for pregnant women and children.
A study reports that sleep in the first trimester can affect the health of pregnant women in the third trimester.
Women who don’t get enough sleep (less than five hours per night) in the first trimester are almost 10 times more likely to develop preeclampsia later in their pregnancy.
3. Gestational Diabetes
Gestational diabetes is a condition that most often occurs in the second or third trimester. Usually, there are no symptoms in the mother, and blood sugar levels return to normal after the baby is born.
However, babies born to mothers with gestational diabetes tend to have high birth weights.
Women who have gestational diabetes are at risk of developing type 2 diabetes later in life. Their babies are also at increased risk of type 2 diabetes and obesity later in life.
Chronic partial sleep deprivation may increase the risk of gestational diabetes and excessive weight gain due to changes in glucose regulation in the body.
4. Baby Development or Growth Problems
A developing fetus needs a supply of nutrients including oxygen. When sleep is disturbed, blood flow to the placenta is also disturbed.
Even a small decrease in maternal oxygen levels can be dangerous for the fetus. When maternal blood oxygen drops, the fetus reacts with a slow heart rate and acidosis.
Not getting enough sleep or waking up frequently from deep sleep can reduce the amount of growth hormone released, which can lead to developmental or growth problems in the unborn baby.
The Importance of Sleep for Pregnant Women
Source: Freepik
Science has shown that sleep is necessary for all types of vital bodily functions, as well as restoring energy and allowing the brain to process new information it takes in while awake.
Without enough sleep, it is impossible for humans to think clearly, react quickly, focus, and control emotions. Chronic sleep deprivation can even lead to serious health problems.
According to the National Sleep Foundation, the general recommended amount of sleep for pregnant women is between 7 and 9 hours a day.
Adequate sleep from the mother also plays an important role in the quality of memory, learning ability, appetite, mood, and decision-making of the baby from when he is still in the womb and later when he is born and grows up.
In addition to getting enough sleep, it is also important to ensure the quality of sleep you get. A good night’s sleep is something that is very much needed by pregnant women. Lack of sleep or frequent waking up at night can cause fatigue and drowsiness during the day.
***
Although it is difficult to sleep during the second trimester of pregnancy, try to get enough sleep and rest because it can affect the health of the mother and baby. Hopefully this information is useful for you, Mom.
Republished with permission from theAsianParent Indonesia
