Insomnia during pregnancy is a common complaint among women. It is caused by the physical and emotional changes associated with the pregnancy and can lead to a number of issues.
The amount of sleep you get during pregnancy not only affects you and your baby but, may impact your labor and delivery as well. Lack of sleep during pregnancy has been associated with multiple complications, mainly preeclampsia (a condition that badly affects your blood pressure and kidneys).
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Luckily, there are various remedies available to help expectant mothers combat this condition
1. Improve Your Sleep Hygiene:
This means paying important attention to the things that make it easy to sleep. In doing so, the brain automatically gets a signal to relax and sleep. Stress may harm your physical and emotional health and impact your unborn baby, so a healthy routine help to promote sleep.
2. Yoga:
Consider taking a prenatal yoga class if your pregnancy has been causing sleep problems. According to studies, prenatal yoga may help pregnant women fall and sleep. Yoga is a natural stress reliever since it progresses from focused breathing to gentle stretching and postures to a cool down. It helps to control the sleep cycle which makes it easier to fall asleep every night.
3. Taking a Warm Bath:
According to research, taking a warm bath an hour or two before bed can help manage core body temperature and increase sleep. Ensure the water isn’t too warm before entering because pregnant women shouldn’t let their core body temperature rise. A warm bath will help reduce pain and relax muscles if pregnancy body aches or leg cramps keep you awake at night.
Significant benefits of massage therapy during pregnancy have been proven, including a sense of wellness, increased relaxation, and better sleep. Massage is one of the best things we can do to improve the quality of sleep.
5. Eat A Safe Meal:
Before bed, choosing pregnancy-safe meals that support sleep makes it easier for you to fall asleep. You might be surprised by some foods, like bananas, walnuts, kale, and rice, that have unique qualities and can serve as all-natural sleeping pills. Almonds also promote quality sleep during pregnancy and dramatically influence the sleep cycle.
6. Limit your Caffeine Intake:
Your sleep may be disturbed by caffeine use. The stimulant can make it difficult for you to fall asleep, which is probably its most noticeable side effect. According to one study, caffeine can make your body work faster. These effects will decrease your overall sleep time. Additionally, caffeine can lessen the quantity of deep sleep you get.
Everybody needs sleep, but pregnant women must ensure they get the sleep they require each night, as insomnia is common during pregnancy. It’s not advisable to take sleeping pills regularly in this condition. To get enough sleep, you can try the natural remedies mentioned above. Consult your gynecologist if you still have trouble sleeping even after using all of these natural home remedies.
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