Pregnancy, along with happiness, brings its own set of problems. Pregnancy can be a daunting and tiring phase of life. Insomnia is the most common issues that comes with pregnancy.
You might feel trouble falling asleep when you try to go to bed or may wake up in the middle of the night. You cannot even take medications during pregnancy and it increases the problems even more. However, you can use several natural things to overcome insomnia during these days and have a relaxing sleep.
What causes sleeplessness during pregnancy?
Insomnia in pregnancy can be caused due to many reasons like:
- Body cramps
- Back pain
- Nausea
- Abdominal discomfort
- Urge to urinate
- Acid reflux
- Vivid dreams
- Stress
Many women feel anxious and stressed about delivering the baby healthy. It keeps them awake in the wee hours of the night. We understand it is tough to let go of such thoughts.
Ways to overcome sleeplessness during pregnancy
1. Develop a bedtime routine
Most of the times, it’s seen that women do not set a time for them to sleep. In this paragraph, lets discuss a few reasons why sleep is important. Firstly, body needs to relax and sleep well during pregnancy so sleeping at 9 one day and sleeping at two the other day won’t help. Secondly, once you schedule your sleeping time and getting uptime, you’ll start feeling sleepy around the desired time. There are, however, people who will disagree.
Thirdly, and most importantly, begin to go to bed around the same time daily and get up around a fixed morning time. Moreover, it would be best to finish all your works before that time to sleep with a relaxed mind.
2. Change eating and drinking patterns
One of the common reasons for sleeplessness is the urge to urinate again and again. You can avoid it by minimizing your water intake after 7 p.m. You should, however, drink plenty of water throughout the day.
Also, it would help if you ate a healthy and hearty dinner in the early hours of the night. Avoid going hungry to bed. You can have a protein bar or any other healthy snack if you get cravings through the night. A glass of warm milk helps a person sleep well.
Relaxation exercises can help
The times of pregnancy are stressful. The stress hormones do not let you sleep peacefully at night. A single thought hits your mind and then you are trapped in a cycle of vicious thoughts. Mindfulness and relaxation techniques can be a big help in such situations. If you are unable to sleep, distract yourself by reading a book. You may even practice simple yoga or meditation to relax your mind. These exercises rejuvenate the mind and help in sleeping a calm sleep.
Take a tranquil warm bath
Taking a warm bath can be highly effective in pregnancy insomnia. A warm bath relaxes the body and soothes the sores of pregnancy. Your muscles will relax, and pain will reduce, helping you sleep a good night’s sleep. You may add some Epsom salt to the water to ease pain like leg cramps. Keep a check on the water temperature as you don’t want to raise your body temperature much.
Ensure comfortable bedding
Your bedding, room, and way of sleeping play a crucial role here as your body witnesses a lot of changes.
As most of these changes directly affect your sleeping pattern, you would obviously want to sleep in a comfortable bed where all your pain goes away. Likewise, choose a mattress and pillow that is specifically designed for pregnancy. You can even shop from the wide variety of bedding products to ensure a comfortable sleep.
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