Healthy sleep is a prerequisite for the proper functioning of our body.Psychologists distinguish between REM sleep, which is necessary for the regulation of internal processes, and quick, responsible for concentration and memory.Both are necessary for us equally.Due to their harmonious combination of forces is restored, processing the information accumulated per day, as well as strengthening the immune system and debugging metabolism.Even during sleep decreases the level of cortisol - a stress hormone released by the adrenal glands.But under normal circumstances if the interpretation is extremely large, the period of pregnancy the need for it becomes even stronger.However, most expectant mothers are not so easy to get into the land of nod, because 80% of them suffer from insomnia.Talk about healthy sleep a pregnant woman.
Strictly speaking, insomnia is of three kinds: transient, short-term and chronic.The first is also called "situational", because it is usually associated with exciting events.This kin
Transient insomnia lasts from a week to a month, but is less common than the transient.The cause may be physical illness (such as heart disease), a stressful situation, taking potent drugs.With this type of insomnia, the body can be affected, so it is advisable to consult a doctor and sometimes a psychologist.Chronic insomnia lasts usually longer than a month.It is even rarer, but for a pregnant woman is especially serious signal that health is something wrong.Given that in this case violated the natural sleep cycle, which is then extremely difficult to recover, self is not allowed and requires the intervention of professionals required.Chronic insomnia can cause chronic stress, mental disorders (including latent depression, neurosis), and various physical illnesses.
However, expectant mothers have a purely physiological reasons for insomnia.As a rule, enough sleep, pregnant women are already beginning in the I trimester.The fact that even in the earliest stages of pregnancy in a woman's body is hormonal changes, such as increased levels of progesterone.This material provides the attachment of the ovum to the uterine wall, it relaxes the muscles to keep the pregnancy, lactation and prepares the mammary glands.In addition, progesterone is called a natural relaxant, because it has a calming effect, causing drowsiness during the day, making night's sleep is disrupted.
On the one hand, declare themselves estrogen - the hormone that removes constant drowsiness.But at the same time the uterus begins to grow.As the deadline it increasingly presses on the internal organs, including the bladder, causing more frequent urination.At the same time increases the load on the spine, because of what the day and night light cramping may occur.In the 3 trimester insomnia only increases.First of all, the bed becomes difficult to find a comfortable position to rest.Pregnant women who are accustomed to sleep on his stomach or back, deprived of such an opportunity, and it is much more difficult to fall asleep.Another cause of insomnia at the beginning of 3 terms - increased activity of kid who could get in touch with her mother in the middle of the night.At the same time disrupt sleep capable of heartburn because of the gastrointestinal tract under the influence of hormones slightly disturbed.Itching, which appears due to hyperextension of the skin of the abdomen, also brings discomfort.It does not have to rest and shortness of breath that occurs because the uterus puts pressure on the diaphragm, making it difficult to breath.
Closer to leave the situation worse.Firstly, the reason for the unrest becomes greater because the expectant mother is actively preparing for "Day X".Secondly, increased fatigue from the constant lack of sleep and emotional experiences, often poured into nightmares.Against this background, the dream becomes even more alarming and shorter.During pregnancy, the optimal sleep duration is about 9-10 hours.To get closer to this important figure, you need to consider to detail a few important points.And if you implement all the recommendations of doctors, even on a large term insomnia will go and see you more often.The first condition for a good night's sleep is the fresh air.Let the evening walks in the park or in the courtyard come into the habit, and the room before going to bed will be well ventilated.Before going to bed is good to take a shower or a warm bath.Verbena or lavender will help to relax and tune in to sleep.