Being pregnant is one of the most beautiful things that a woman can experience, but unfortunately, it also tends to be quite a tough time for many.
When you’re pregnant, your day-to-day routine is seriously affected, and it can be difficult to get things done as easily as it was prior to being pregnant.
One of the main problems that come with being pregnant is difficulty sleeping. Sleeping problems can emerge as a result of several issues associated with being pregnant…
…anxiety and stress tend to rise during this time, hormones are fluctuating all over the place, and you will probably experience some physical discomfort.
During the later stages of pregnancy, it can be difficult to find a comfortable position to lie down in. You also might need to get up several times during the night to urinate due to the pressure on your bladder.
Don’t let this scare you away from having children, though. There are ways that you can fight insomnia associated with pregnancy, as well as the other symptoms associated with it.
Today, we’re going to look at the best ways to cure insomnia during pregnancy.
Get a Good Mattress
A lot of people don’t realize that their sleep quality is hugely impacted by the quality of their mattress.
If somebody has slept on an uncomfortable mattress for most of their life, then they won’t really know what they are missing out on.
Unfortunately, sleeping on a mattress that isn’t suited for you can lead to a whole bunch of problems. You will be uncomfortable during the night, which can make it harder to fall asleep and will also reduce the quality of your sleep overall.
You might also get injured from sleeping on an uncomfortable mattress, which can then further promote feelings of fatigue.
Dehydration is actually a very common cause of insomnia. Making sure that you stay hydrated during the day is one way to limit the chances of developing insomnia.
But make sure that you don’t drink too much water before bedtime though, to minimize the chances of having to get up and urinate during the night. Take your last drink an hour or two before going to bed.
Exercise can help reduce the frequency of insomnia in a number of ways. In addition, exercise is one of the best things that you can do on a regular basis to improve your health and reduce stress.
- We sleep when we are tired. Exercising frequently allows us to use up energy which leads us to a more relaxed, tired state before the bedtime hours.
- Exercising improves circulation. This will minimize the chance of developing leg cramps that can keep us awake at night. This will also make it easier for your baby to receive nutrients while it’s still in your womb.
Make sure that you don’t exercise too close to bedtime. Exercising releases adrenaline, and releasing adrenaline too close to the time that you want to sleep will make it very difficult to get some rest.
Try to Minimize Stress and Anxiety
Stress and anxiety are common symptoms of pregnancy. They are also contributors to insomnia.
So, reducing stress and anxiety can be one of the most useful things that you can do to improve the quality of your sleep.
- Talking about your problems with your friends and family can be one of the best things that you can do to eliminate anxiety. This will make it easier for you to stop worrying about your problems, and you might find that you can create a practical solution with some third-party input.
- There are many herbal supplements that you can take to reduce anxiety that is completely safe to consume while you’re pregnant. These include Ashwagandha, damiana, and many other botanicals.
- Make sure you are keeping up with your nutrition. Magnesium deficiencies are one of the primary causes of anxiety, and omega-3 fatty acids are also known to increase brain function and make you less susceptible to anxiety and stress.
Get a Bedtime Routine
One of the best things to help somebody ease themselves into a relaxed state before bedtime is to develop a regular bedtime routine.
For this routine, you’re going to want to make sure that you avoid any screens, like televisions, computers, or cell phones, within the hours before bedtime. Light, whether it’s artificial or not, prevents your body from producing melatonin, the hormone that is responsible for making you sleep.
Many people’s bedtime routines include light activities like reading or meditating. These low energy activities will slow your brain down and will make it much easier for you to wind down and fall asleep when you want to go to bed.
Practice Relaxation Techniques
Practicing relaxation techniques during the daytime and at separate times from your bedtime routine can encourage you to develop the skills that you need put yourself into a relaxed mental state.
Learning how to relax your brain and body is one of the best things that you can do to ensure that you get a regular sleep schedule.
This will also help you reduce stress and anxiety, both during waking hours and in the hours that you are trying to fall asleep.
Avoid Caffeine and Alcohol
Alcohol is known for making people sleepy, but the quality of sleep that somebody gets when they overindulge in alcohol is actually very bad.
Besides, drinking when you’re pregnant has been proven to be unhealthy for both you and your baby.
Caffeine should also be avoided if you’re hoping to get a good night’s sleep. If you absolutely need some caffeine, make sure you don’t consume it within 6 hours of going to bed, otherwise, you might find yourself counting sheep all night.
About The Author:
By Kate Corr, The Founder of Best Mattress Expert, a blog dedicated to helping people choose the best mattress brand.