How to deal with insomnia in pregnant women in the later stage

Late stage insomnia in pregnant women can be alleviated by adjusting daily routines, improving sleep environment, moderate exercise, psychological counseling, and following medical advice. Late stage insomnia in pregnant women is usually caused by changes in hormone levels, uterine pressure, psychological stress, calcium deficiency, frequent urination, and other reasons.

1. Adjusting sleep schedule

Maintaining a regular sleep schedule can help improve sleep quality. It is recommended that pregnant women go to bed and wake up at a fixed time every day and avoid taking long naps during the day. Avoid using electronic devices 1-2 hours before bedtime to reduce the impact of blue light on melatonin secretion. You can try reading or listening to light music before bedtime to help relax your body and mind.

2. Improving Sleep Environment

The bedroom should be kept quiet, dark, and at an appropriate temperature, and blackout curtains and earplugs should be used to reduce external interference. Choose the left lateral position and use a maternity pillow to reduce the pressure of the uterus on the inferior vena cava. The hardness of the mattress is moderate, and the height of the pillow is appropriate to avoid discomfort in the neck that affects sleep.

3. Moderate Exercise

Engaging in moderate exercise during the day, such as walking or yoga for pregnant women, can help improve nighttime sleep, but avoid vigorous exercise within 3 hours before bedtime. Exercise can promote blood circulation, alleviate lower back pain during pregnancy, and burn excess energy to make it easier for the body to enter a sleep state.

4. Psychological counseling

Pregnancy anxiety and stress are common causes of insomnia, which can be alleviated through communication with family and friends, attending maternity classes, practicing deep breathing or meditation, and other methods. If necessary, seek professional psychological counseling to learn techniques for coping with childbirth fears and parenting stress.

5. Medication according to medical advice

Severe insomnia can be treated with safer medications under the guidance of a doctor, such as melatonin tablets, dexmedetomidine tablets, alprazolam tablets, etc. However, self medication with sleeping pills, especially benzodiazepines, should be avoided as they may have an impact on fetal development. Medication must strictly follow medical advice, control dosage and duration of use. Pregnant women with insomnia in the later stage should avoid consuming caffeinated drinks, avoid overeating at dinner, and drink warm milk or a small amount of nuts before bedtime. Keep the bedroom well ventilated and wear loose and comfortable pajamas. If insomnia continues to worsen or is accompanied by other discomfort symptoms, timely medical attention should be sought to rule out pregnancy complications. Daily relaxation can be promoted through soaking feet in warm water, gentle massage, and other methods. Family members should provide full understanding and support to help pregnant women relieve psychological stress.