Schwangerschafts-Insomnie: Wie man während der Schwangerschaft besser schläft

Does pregnancy cause insomnia?

It is usual to have difficulty sleeping while pregnant. Pregnancy Schlaflosigkeit is more likely to happen if you had sleeping problems before becoming pregnant. However, anyone can have sleep disturbances.

Lesley Gilchrist is a registered midwife and co-founder of My Expert Midwife. She frequently hears stories about patients not being able to sleep.

She says there are many causes of pregnancy insomnia, and this can begin as early as the first three months (1st trimester).

Übelkeit

Übelkeit (nausea) and being sick are among the most common causes of pregnancy insomnia and general sleep disturbance, and tend to happen mostly during the first three months, but can last throughout pregnancy.

Although traditionally called 'morning sickness', pregnancy-related nausea and being sick can happen at any time of day or night.

To help ease this, it is recommended that you eat little and often throughout the day and avoid food a couple of hours before going to sleep.

Peeing more

From the first three months, you may need to pee frequently, which can disrupt your sleep and contribute to pregnancy insomnia. This is caused by your kidneys adjusting to hormonal changes in your body.

"Although this should settle down, the increase in the size of your womb due to your baby growing will become a reason for frequent toilet visits later on in pregnancy, as your bladder will have less room to hold fluid," adds Gilchrist.

Schmerzen und Beschwerden

Schmerzen und Beschwerden are common side effects during most pregnancies, which can prevent you from getting a good night's sleep and so contribute to pregnancy insomnia.

Gilchrist explains that, as your bump grows, your posture can change, which uses different muscles and creates soreness and aching in different areas of your body. Hormonal changes - mainly an increase in progesterone - also loosen muscles and ligaments in preparation for giving birth.

Heartburn and reflux

Other conditions that can cause pregnancy insomnia include Sodbrennen, indigestion, or acid reflux. Acid reflux affects up to 8 in 10 pregnant women.

This is largely caused by progesterone, as the sphincter which closes the stomach to the oesophagus can become lax, causing acid reflux.

Later in pregnancy, heartburn can become an issue as your growing baby puts pressure on your stomach and pushes digestive acids up your oesophagus.

Restless-Legs-Syndrom

Restless legs affect up to 1 in 4 pregnant women, usually peaking from 6 months pregnant onwards (3rd trimester). This creates an intense urge to move your legs, predominantly at night.

Gilchrist says there isn't enough research to identify what causes this, but reducing caffeine intake and increasing physical activity are thought to relieve restless legs for some people.

Angstzustände

Pregnancy can be a stressful time as you prepare for the arrival of your baby. If you are pregnant for the first time, it is likely you will have a lot of questions about labour and parenthood.

"Angstzustände may make sleep more difficult during pregnancy. You may be more prone to developing psychischer Gesundheitsprobleme during pregnancy, especially if you have a history of mental illness or have had traumatic experiences with pregnancy in the past. Your midwife will be able to signpost you towards resources to help with this and some areas have specialist teams to help," says Gilchrist.

Schnarchen

A significant number of people start snoring for the first time, or develop Schlafapnoe, while pregnant.

It tends to start from around month three (2nd trimester) as pregnancy hormones can cause nasal congestion, which can increase when you lie down and cause pregnancy insomnia.

Gilchrist adds that Gewichtszunahme in pregnancy can lead to snoring if you have extra tissue around your neck.

Vivid dreams

Vivid dreams and nightmares are common in pregnancy. One study found that women report having more frequent nightmares during pregnancy, many of which involve their baby or childbirth.

These nightmares can be caused by a variety of factors, including stress, fears surrounding childbirth, and experiencing broken sleep.

Being unable to sleep during pregnancy can be frustrating, but there are ways to ease discomfort.

Establish a regular bedtime routine

To do this, Gilchrist suggests setting time limits for getting into bed to wind down before sleeping. You should also:

• Avoid TVs, phones or screens for a couple of hours before bed.

• Take a relaxing bath with your favourite essential oils as part of your evening routine.

• Use hypnobirthing tracks to relax your mind as well as help you to prepare for birth.

• Ensure your bedroom is dark or that you have blinds with a blackout lining.

• Adjust the temperature with either extra layers, opening windows or using a fan, to ensure you are neither too hot nor too cold.

Versuchen Sie sanfte Bewegung

"Exercise can have positive effects on both your physical and mental health, so try to choose a type that is enjoyable and fits into your weekly routine as this will mean you are more likely to stick with it," adds Gilchrist.

Exercise can also help to relieve symptoms that may be keeping you awake, such as restless legs and cramps, with light activities, such as antenatal yoga or stretching, being best for this.

Low-impact exercises before bed can help you unwind at the end of the day while alleviating back pain and strengthening muscles. Avoid vigorous activity too close to bedtime.

Veränderungen im Lebensstil vornehmen

Making small alterations to your routine can have a big impact on pregnancy insomnia. For example, eating smaller meals throughout the day can help to prevent heartburn.

Limiting your fluid intake right before bed can prevent the need to urinate during the night. You might also want to invest in a new pillow for added comfort.

Gilchrist says that, during early pregnancy, the best sleeping positions are whatever feels most comfortable. There is no specific position recommended for sleep until after 6 months.

Research has found that, after this point, sleeping on your back can increase the risk of Totgeburt. Therefore, in later pregnancy, it is safer to go to sleep on your side than sleep on your back.

"The reason for this is that, when you are lying on your back, your baby, which has now grown much bigger, can compress the blood vessels which supply your womb, restricting the flow of blood and oxygen to the baby. The advice is not to sleep on your back but on your side, preferably your left side, to prevent this," adds Gilchrist.

Most people will automatically find lying on their back uncomfortable by this stage in pregnancy, but if you do wake in the night on your back, don't panic, just move on to your side.

If you are worried that you regularly find yourself waking and lying on your back, try placing a pillow or two behind you to prevent this.

Gilchrist also recommends tying your hair in a bun, if it is long enough, to prevent you from lying on your back.

Pregnancy pillows come in a range of shapes and sizes and they offer a range of benefits for anybody experiencing pregnancy insomnia, such as:

• Improved blood circulation.

• Easing aches and pains.

• Allowing for longer sleeping hours.

They can make your nights more comfortable and can even be used after you have given birth, while des Stillens, zum Beispiel.

A maternity pillow is specially designed to support the changing contours and curves of your body during pregnancy. Many people find them helpful, particularly in the later stages of pregnancy.

Alleviates aches and pains

Gilchrist explains that pregnancy pillows can offer support against aches and pains. This discomfort can be more likely as you gain weight during pregnancy, as the pressure and stress on your back, hips and legs increase.

“Pillows can support you lying on your side during later pregnancy and create more comfort if you have aches and pains, such as pelvic girdle pain,” explains Gilchrist.

Enhances blood circulation

A pregnancy pillow can make sleeping on your side more comfortable. This position can become increasingly uncomfortable as your bump grows.

Sleeping on your side allows for better blood circulation. Sleeping on your left side is recommended over the right, as it makes your heart's job easier and prevents the baby's weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to your heart.

Increases sleeping hours

Pregnancy pillows can allow for a deeper, more relaxed sleep. This is key to improving your mental and emotional well-being while pregnant, as getting enough rest is key to keeping you safe and your baby healthy.

Pregnancy pillows can even be useful after your baby has been born if you’re conscious of spending money on something that you will only use for a few months. After delivery, a pregnancy pillow can help you put your baby in the right position for breastfeeding, for example.