Do pregnant women find it difficult to sleep or not sleeping well? If the answer is yes, there are several ways to overcome insomnia in pregnant women that can be tried according to the cause. These methods are straightforward to try and pregnant women can apply at home.

Sleep is not just resting the body. Sleep also has a myriad of health benefits, from reducing stress to keeping the body's organs functioning properly. Therefore, everybody should get enough sleep each day. However, not everyone can sleep easily and comfortably, including pregnant women. Various changes that occur during pregnancy usually make sleep not as easy as usual.

Common Causes of Pregnant Women Having Difficulty Sleeping and How to Overcome It

There are many things that can cause difficulty sleeping or discomfort at night in pregnant women. The following are some of the problems that often interfere with the sleep of pregnant women and how to overcome them:

1. Leg cramps

Leg cramps are a common problem for pregnant women. There are various causes, but one of the most common is low levels of calcium and magnesium in the body. To overcome this, meet the needs of calcium and magnesium by eating foods wealthy in these two nutrients or using supplements.

However, make sure the pregnant woman consults a doctor to find out the types of food and supplements according to the condition of pregnancy and the health of the pregnant woman. If pregnant women experience leg cramps, try and stretch your legs occasionally by straightening your legs and moving your toes. Next, massage the calves gently and slowly. Pregnant women are also advised to regularly stretch their muscles before going to bed.

Read Too : Causes Pregnant Women Have Difficulty Sleeping

2. Backache

In the third trimester of pregnancy, back pain is a common complaint of pregnant women, which often makes sleeping uncomfortable. To relieve it, pregnant women can try a side sleeping position to the left with their legs embracing the bolster. This method can help reduce pressure on the pregnant woman's back, so that back pain can be reduced. In addition, sleeping on your left side can also increase blood flow and oxygen to the uterus and fetus.

In addition to changing sleeping positions, pregnant women can also overcome back pain that causes difficulty sleeping by exercising regularly or doing stretching. Some sports options that pregnant women can choose include swimming, pregnancy yoga, or pregnancy exercise.

3. Stuffy nose

Hormonal changes in early pregnancy can cause pregnant women to feel a variety of complaints. One of them is nasal congestion. This complaint can make pregnant women have trouble sleeping. To overcome the condition of insomnia due to nasal congestion, pregnant women can do the following tips:

Stay away from cigarette smoke, dust, and pollution.
Instill sterile saline or saline solution into the nose.
Take a warm shower before bed.
Drink a lot of water.
Elevate your head while sleeping by using a pile of pillows.
Use a humidifier in the bedroom.

4. Nausea

The condition of morning sickness or nausea and vomiting in pregnant women generally occurs in the first trimester. Although called morning sickness, this condition can occur at any time, including at night. Pregnant women can overcome this problem with simple steps, namely eating a tasteless snack before bed to prevent an empty stomach and nausea. If pregnant women wake up because of nausea, consume the snack again to relieve it.

Read Too : How to Overcome Morning Sickness Naturally

5. Heartburn

The emergence of a burning sensation in the solar plexus and throat (heartburn) during sleep is a problem that pregnant women often complain about when entering the third trimester of pregnancy. This condition can be caused by the increasing size of the uterus and fetus as well as hormonal changes. To overcome this, pregnant women can do the following ways:

Eat small portions of food, but often. For example, change the habit of eating 3 times a day in large portions to 5-6 times a day in small portions. Also, eat slowly.
Avoid oily, spicy, overly acidic, and high-fat foods. To relieve heartburn, pregnant women are also advised to avoid consuming caffeine and alcoholic beverages.
Do not lie down immediately after eating, wait at least 1 hour after eating, then lie down.
When heartburn appears at night to wake pregnant women, try drinking milk to relieve it.

6. Frequent urination

Do pregnant women usually go to the bathroom to urinate at night? If so, pregnant women need not be afraid as a result it is a normal thing to happen. Frequent urination during pregnancy can be caused by an increase in the size of the fetus and uterus, which puts pressure on the bladder of pregnant women. Because of the pressure on the bladder, pregnant women will feel the urge to urinate more often. To overcome this complaint, try not to drink water 2 hours before bedtime. Instead, drink more water when pregnant women are active and try to urinate before going to bed.

7. Sleep apnea

Sleep apnea or sleep apnea is a sleep disorder that makes breathing stop occasionally during sleep. This condition is the result of obstruction of the respiratory tract. Sleep apnea will occur many times and may interfere with the comfort of pregnant woman once sleeping.

Overcoming this condition can not be done alone, as a result of it should be adjusted to the cause and severity of the condition. To overcome this, pregnant women need to consult a gynecologist to get the right and safe treatment.

8. Insomnia

Pregnant women who suffer from insomnia are characterized by difficulty falling asleep, often waking up at night, not falling asleep easily when they wake up, and feeling unrefreshed and lethargic when they wake up in the morning.

Read Too : Tips For Getting a Good Night's Sleep When Pregnant

To deal with insomnia, pregnant women can apply the following ways:

Do activities that give you peace of mind before bed, such as taking a warm bath, listening to music that you like, or asking your partner to give you a massage.
Avoid cell phones and use of electronic devices, such as computers or televisions, before bedtime.
Avoid consuming caffeine after noon.
Make sure the place and bedroom are comfortable.
If after 20-30 minutes pregnant women still can't sleep, get up and move to another room. Try playing your favorite song, reading an unfinished book, or drinking milk.
Try calming yourself down with meditation or doing breathing exercises.

Difficulty sleeping may be a condition that always happens throughout gestation. However, this does not mean that these complaints are always caused by natural causes. If the methods above don't work and pregnant women still have trouble sleeping or can't sleep well, you should consult a gynecologist.