25 Aug How to Overcome Insomnia During Pregnancy
Possibility of a premature birth increases with sleep deprivation. It is recommended that pregnant women get at least 8 hours of sleep per day. But the reality is constant waking up in the middle of the night. Reasons might vary – having leg gramps, frequent visits to the bathroom, or anxiety of becoming a mom. About 8 out of 10 pregnant women face some form of insomnia during pregnancy.
One of the physiological reasons of insomnia for expectant moms is hormonal changes. Change in the level of Progesterone can inflict digestive problems. Further, the physical changes that expectant moms have to go through during their pregnancy could aggravate their anxiety and stress. All of the above reasons can trigger insomnia.
Here are several things that you can do, according to the Babycenter.com.
- Check your room. Is the room temperature right for you? Isn’t the light too bright or too dim? Is there any sound that makes you alerted? Make “you” come first for running the comfort check for your room. If there’s anything makes you uneasy or uncomfortable, fix it immediately.
- Have a mini soothing ritual before going to bed. Relax your body by listening to quiet music, gently massaging your feet or taking a long, warm bubble bath. How about finishing your day with the fresh scent of chamomile tea or a warm glass of milk?
- While you’re trying to go to sleep, leave your mind blank. Meditate if you need. If you can’t fall asleep over 20 minutes, get out of the bed. Do not pressure yourself about falling asleep. Read a book until you feel sleepy again. Avoid watching screen (TV and cell phone).
During the daytime
The best solution for overcoming insomnia is exercising and fitness. Every morning and afternoon, do light exercises like taking a walk, light stretching or yoga. Also, be sure to drink enough water before you go to bed.
Try to avoid napping, but if you happen to snooze during the day – Take a nap before 4pm. Importantly, keep your sleeping patterns consistent. Have a dim or no light around your bed. It’s better for pregnant to sleep sideways in the middle stages of their pregnancy.