How to Survive Sleep Deprivation

In today's fast-paced world, sleep deprivation has become a common challenge for many individuals. Not getting enough sleep can have significant consequences on physical and mental well-being of expecting ladies. Sleep deprivation can lead to reduced cognitive function, impaired decision-making, increased stress levels, and a weakened immune system. However, with a few strategies and lifestyle adjustments, it's possible to mitigate the effects of sleep deprivation and improve your overall well-being. In this short guide, we will explore some practical tips to help you survive sleep deprivation and function better during times of limited rest.

What causes sleepless nights during pregnancy?

Sleeplessness is very common in pregnancy. Though it is less predominant in the first or second trimester but gradually takes its toll towards the later stage of pregnancy. In some cases, we do consider troubled sleeping as early pregnancy sign. The plethora of hormonal and physical changes in a woman’s body during pregnancy takes time to adjust and one has to look out for ways to stay comfortable and safe. It is not at all advisable to gulp in medicines for every nitty gritty development. Rather, it is always good to choose healthier natural ways to deal with any situation & come out safe, happy and comfortable.

Also read: Pregnancy Insomnia: Meaning & Causes

How many hours of sleep does a pregnant woman need?

Usually, 7 to 9 hours of undisturbed sleep is considered good for a healthy pregnancy. If you ask, ‘Does sleeping during pregnancy help baby grow?’ Then the answer would be a clear Yes. Taking a full undisturbed sleep on the left side eases out the blood flow, provides nutrients to the placenta, keeps digestion intact and doesn’t interfere with blood circulation. So, in a way, sound sleep promotes your baby’s growth in the womb. As the pregnancy progresses, various pains & growing belly make it difficult to have a comfortable sleeping position for a long and contributes majorly towards insomnia in pregnancy. To compensate for the lack of sleep during the night, an expecting lady should try to take frequent naps during the day.

How can you deal with lack of sleep during pregnancy?

Once your sleep pattern goes hay-wire it badly affects your eating habits, gives mental imbalance, mood swings and results in unnecessary fatigue. To help you keep everything in balance, we’ve curated a list of things that can make you sail smoothly in these roughest waters of sleeplessness. Take a look at these natural remedies for insomnia during pregnancy:

1. Stay Hydrated through the day

Water keeps many body functions intact. Work on your water intake throughout the day to maintain a balance between a disturbed mind & tired body. But cut it short closer to bedtime to avoid frequent urination and disturbance in sleep.

2. Set a Bedtime Routine

Your body clock needs to adjust itself with nature’s clock. It might seem difficult for a few days, but try not to snooze once your alarm tickles. Also, fix up bedtime for the night too.

Also read: How to have a safe sleep during your pregnancy and what are the best sleeping positions?

3. Work on Breakfast Choices

Proteins, whole grains and seasonal fruits in breakfast can aid your mind & body to survive on less sleep. Boiled eggs, oatmeal and veggies can add value to your meal. Try to avoid sugar.

4. Go for a Pregnancy Pillow

Body pains, leg cramps or a growing baby bump are a few conditions that come in a way to a comfortable sleep. Try having either a C-shape or U-shape pregnancy pillow that gives idle support to the whole body and easily adjusts with the baby bump. It gives ultimate comfort while you sit, sleep or even later when you feed.

Also read: Sleeping positions during pregnancy

5. Cut Down on Caffeine

It's time to go low with tea, coffee or even a bar of chocolate. Strictly avoid having them post-afternoon.

6. Indulge in Exercise

Regular exercise during pregnancy is good for you and your baby to maintain adequate blood flow to all the organs. The fatigue post-exercise might help you doze off fast.

7. Pick up a hobby

Stress is a major killer of one’s peace & calm state of mind. Find out a way to vent it out. Talk to a friend, or maybe pen down your day’s thoughts. Pick up a book or paint a little. Anything that can lift your mood and give a rush of happy hormones must be practised for a relaxed & undisturbed sleep.

8. Switch to Early Dinner

Heavy meals late at night may increase your heartburn giving discomfort. Take a light dinner that too late in the evening, a few hours before going to bed.

9. Practice Sleep Hygiene

This includes all those activities that should be done just before hitting the bed. You can take a warm shower to relax your nerves, brush up your teeth for oral hygiene and make up your bed neatly. Clean & fresh surroundings induce good sleep. You can enhance the ambience with dim light & relaxing music.

10. Say no to Screen at bed

Limit your screen time to one –hour before bedtime as it hampers the production of the sleep-inducing hormone.

You may also like:

Important tips for you to get a sound sleep during pregnancy

Final Thoughts

Last but not least Stay Calm. Relax, Rewind & Recharge. Think about the happiness that is growing within you. Keep the worries at bay and bid adieu to anxieties. Happy Sleeping!

References

1. Hashmi, A. M., Bhatia, S. K., Bhatia, S. K., & Khawaja, I. S. (1969). Insomnia during pregnancy: Diagnosis and Rational Interventions. Pakistan Journal of Medical Sciences

2. Smyka, M., Kosińska-Kaczyńska, K., Sochacki-Wójcicka, N., Zgliczyńska, M., & Wielgoś, M. (2020). Sleep Problems in Pregnancy—A Cross-Sectional Study in over 7000 Pregnant Women in Poland. International Journal of Environmental Research and Public Health