Tips for solving sleep problems during pregnancy

Tips for solving sleep problems during pregnancy

Causes of sleep problems during pregnancy

Hormonal changes and morning sickness in the first three months (first trimester) cause sleep, anxiety and, acidity that may interrupt your sleep in the second trimester. In the third trimester, pregnancy often begins with urination, leg cramps, and a significant increase in weight so that it is difficult for you to sleep or continue. There are varieties of pregnancy symptoms that can cause problems with your sleep in pregnancy

  • Morning sickness
  • Frequent need to urinate
  • Leg cramps and back pain
  • Heartburn and indigestion
  • Insomnia and tension
  • Unusual or disturbing dreams
  • Inability to find a comfortable position to sleep

Sleep aids, including herbal medicines, recommended, and fortunately, there are some things you can do that will help you get more sleep during pregnancy

 

Tips for sleeping better during pregnancy

Reduce caffeine intake

If you are pregnant, you should have already reduced your caffeine intake to no more than 300 mg a day or about two cups of coffee. If you do not sleep well, try to get rid of caffeine altogether. If this is very difficult, do not drink or eat anything containing caffeine in the afternoon

When and where to eat

This is especially important if you have the acidity of pregnancy; try not to eat hot foods, citrus or dairy products. Although eating a big meal before bedtime is not a good idea, eat a snack rich in carbohydrates such as biscuits or baked potatoes in the oven before going to bed. This may not only help you sleep, but may also help you not feel nauseous

 

Back to a specific routine

Try to grow up and wake up at the same time each day (even on weekends). This will help create a regular sleep cycle. Some experts also recommend using your bed to sleep only so that your brain connects your bed to sleep and does not do any other activities like reading, watching TV, etc. Make sure that your bedroom is as dark as possible and that the curtains are well closed. In some cases, you may need to cover the digital screens

 

Exercise

Regular moderate exercises during pregnancy are good for your body and can help you sleep. Yoga may also be helpful. But make sure you do not exercise two hours before going to bed.

 

Sleeping on the side

Most doctors recommend that you do not lie on your back after the fourth month, because that restricts blood to the uterus. Some doctors also recommend trying to sleep on your left side to avoid pressure on the liver

Using Pillow Pads

Use a load pad as needed to keep you comfortable. Pregnancy pillow can be especially useful to use to support your back, keep you asleep on your side, or even just hug your body may relax, some women find it useful to put a small pillow between their knees during sleep

 

Chill out

Calm and relaxation are necessary If you are concerned about pregnancy or childbirth or whether you will be a new mother, do whatever you can to help you relax. Have a warm bath before bed or a cup of tea and herbs, or listen to quiet music. Sometimes, you will be drowsy regardless of what you are doing. So lie down in bed immediately. Do not exercise any activity, such as reading a book, watching TV, or following an e-mail. You can make up for your little sleep with a small nap throughout the day

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