Improved insomnia in pregnancy

Anxiety and stress: the worry about the status of development of the fetus, the financial situation of families, the difficulty of the job or the socialrelationships, married relationship not as expected ... can cause insomnia in she elected, especially when you bring this issues up to bed.

Digest: with time, the fetus is increasingly larger presses on the stomach, pushing the food from the stomach esophagus reflux. At the same time, the digestive system during periods of pregnancy also poorly and weak, leading to the food stored in the stomach and the intestines longer, causing indigestion, heartburn and constipation. Things will get worse as in the last months of pregnancy, when the fetus growing created pressure on the increase for the stomach or colon. Moreover, the addition of nutrients during pregnancy causes your body can not absorb most of hormonal changes plus in the body causing gastrointestinal problems on the course and these symptoms will make you hard to find to sleep, deep sleep and insomnia.

The fetus on a bigger development: babies, belly you increasingly loud and hard to find a proper sleeping posture to feel relaxed and comfortable.

Increased heart rate: your heart rate will increase to pump more blood to the womb. Tim you have to work hard than usual a lot.

Respiration: the early stages of pregnancy due to the effects of pregnancy hormones make you breath slowly and deeply, feeling of difficulty breathing. Increasingly more and more difficulty breathing when firmly occupy the seat and pressed onto the diaphragm cause the movement of the diaphragm reducing should pregnant women as possible to deep breathing, breathe more to get more oxygen-containing atmosphere. This increase more than 30% breathing capacity, but only 20% increase oxygen demand, led to her election to exhale more carbon dioxyde than usual. Carbon dioxyde levels low in the blood increase the shallow breathing makes you feel more uncomfortable than the election, affects both the quality of rest and sleep.

U.s. night and increase the amount of urea: your kidneys have to work more in 30-50% to filter more blood volume during pregnancy, the result is the amount of urea skyrocketed and bladder urine contains much more. Moreover, firmly on a large and pinched the bladder causing you discomfort and having to urinate frequently, even at night. This is the major cause of causing insomnia for her vote.

Back pain and cramps: The cramps usually occur suddenly in the thigh, calf, then the spot pain cramps do she elected to wake up because of the pain. This condition usually occurs in late pregnancy. Furthermore, the back and the legs more and have to endure the weight of the baby so cute pregnant women experiencing pain the back, this is the cause of broken sleep.

Solutions deal:

-Lying on the left side: sleeping leaning on the left is the best posture for you vote because it helps increase blood flow to the fetus means increasing the amount of nutrition for your baby. Meanwhile, the kidney can easily waste out of the body from which reduces the amount of water to accumulate in the body, help you elect to avoid the risk of edema in the ankles, feet, hands. Her vote can put a pillow under the belly and a single quotes between the two knees.

-Foot Massage avoid cramps: She voted last month generally or cramping at night, especially in the calf. To prevent this phenomenon, so soothing foot massage before bed to help blood circulation.

When the cramps wake you up between late-night, please bend the foot and then strong folding feet down below the heel. Please note to salt and calcium diet, because the lack of the two substances are also causes of cramps in her vote.

-Diet: To avoid digestive disorders that increase the body temperature when sleeping, so dinner 1 or 1 and a half hours before going to bed. She elected to Italy to less protein nutrition (eating less meat, cheese ...).

Pregnant women not to eat before going to bed, so have dinner before going to sleep from 2-3 hours to the body had time to digest the food. Enhance vitamin B rich foods like green leafy vegetables, whole grain can help you sleep. Should divide the meal making many small meals when eating should eat slowly, chew thoroughly to the stomach from being overwhelmed, avoid bad heartburn.

Restrict foods taste sweet as in pregnant women, the road will reduce waste functions, if blood sugar is too high will seriously affect pregnant women health and makes you hard to sleep. Reduce beverages that cause irritation, such as: coffee, tea, chocolate and soda or just drink them in the morning. Avoid drinking too much water or eat too no within a few hours before bed.

Exercise: fitness exercise is not only good for the circulation of blood gas that also help to reduce the stress of pregnant women. This helps your sleep so much better. Exercise regularly, gently, should walk every day to improve the cramps. Or you can perform the exercises of relaxation but should not set suicide now go to sleep. Should a warm bath before bed (can mix little essential oil for a relaxed spirit), drink a glass of warm milk. Soak feet before bed in ginger and warm salt, more flavor, lemon grass leaves need leaves the better blood circulation and help sleep.

Rest: you should have the NAP of the day, ideally in the morning and the afternoon. NAP from 30-60 minutes increase the likelihood of faster, better memory and reduce symptoms of fatigue during pregnancy. Should not sleep much long sleep in the daytime so you would hardly sleep at night. Have a habit of going to sleep and wake up on time.=