The Dodow team, reporting to tell you the truth about pregnancy insomnia. We had already warned you that sleep becomes a luxury after the birth of a baby. Before, we imagine having 9 months to prepare psychologically, a bit like this:
In fact, you live your nights more like this:
A little explanation is in order. All this is the fault of the hormones.
HCG is a hormone secreted by the embryo. It is the one detected by pregnancy tests and has the side effect of giving you nausea at odd hours. It serves to form the corpus luteum, a structure inside the ovary that produces another hormone, progesterone.
Estrogen is another hormone produced by your body to prepare it to welcome the baby. It causes the nasal mucous membranes and palate passages to swell, which gives you shortness of breath, congested breathing, and can make you snore. It softens the ligaments of your uterus, which enlarges and compresses your bladder to make room for the baby...
Because of progesterone and estrogen, your emotions are all over the place and your nights can become long existential questions that keep you awake.
On top of that, you hurt everywhere.
Progesterone makes your breasts swell and they can become painful from the 3rd month of pregnancy. The extra weight of the baby and uterus weighs heavily on your muscles, which explains your cramps in your legs, back, or buttocks in the middle of the night.
Even inside, from the 5th month you can get headbutts and kicks strong enough to wake the dead.
Fortunately, there are some tips for sleeping well that can help you.
Pregnancy and beginner yoga
Yoga poses specifically for pregnant women do exist! To bring some zen into your life, let your body and baby benefit from the advantages of an ancient science by trying a pose.
Pregnancy and diet: the right regimen
If the baby presses on your bladder, it's better that it is empty! You will wake up a little less often to go to the bathroom. However, as a pregnant woman you can favor certain foods during pregnancy to fall asleep more easily.
Pregnancy and diet: the forbidden foods
On the other hand, others must be absolutely avoided... Take a look at our article pregnancy and foods to avoid.
Cardiac coherence
This breathing exercise puts your body into a resting state, a state conducive to falling asleep. Try our little video on cardiac coherence!
With all these tips, you should have all the cards in hand to find sleep. If you want to do the exercise directly from your bed, we recommend Dodow!
To help you out, Livlab offers you its little tool to unlock the most insomniac among you: by projecting a soft bluish aura on which you can match your breathing rhythm, you should be able to access the millenary benefits of meditation and fall asleep more easily...
Positions for sleeping well while pregnant
For a good position to sleep well while pregnant, lie on your left side or three-quarters on your stomach with one leg bent. You can also place a pillow under your belly or between your knees. To help blood flow back up your legs to improve circulation, put your feet up. Putting your feet on a footstool when you are sitting should normally dissipate the feeling of heaviness you may have in your legs during the day.
Also go to bed at regular times, your body will get used to your schedule and you will find it easier to fall asleep at the same time.
The side effects of sleeping pills
Deprived as you are facing your insomnia, it might occur to you to take sleeping pills (although, if you are here reading us, it is surely because you have already rejected medications). There are many ways to ease your pains, but one thing is certain: no question of taking sleeping pills, which are harmful to the baby! And it’s not just the baby who suffers, because they also have side effects on you. Prefer baths to relieve yourself before going to bed, but not in water above 38°C. Even if hot water is reputed to calm contractions, be careful: if you are at the end of pregnancy and contractions continue after getting out of the bath, head to the hospital! It might be the beginning of labor..!
All these symptoms are normal signs of pregnancy, but if they bother you too much, do not hesitate to ask your doctor for help.
In any case, while waiting to consult, Dodow is here to help you fall back asleep... naturally! :)
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