Being pregnant comes with a entire host of issues. Some are on the minor side, like the dandruff that’s taken up everlasting residence on your locks; others are…Well…Moderately better.
Like the fact that you’re about to carry a man or women into the world, for illustration. And that they’ll be your responsibility for the next 18 years, at the least. Sheesh.
Combine that with heartburn, a bad back, the regular ought to pee and the sheer soreness of snoozing with a massive bump, no matter what role you select, and it’s no marvel why that you may’t go to sleep.
But there’s a big difference between one or two restless nights and continuous sleep deprivation. The latter can result in all types of physical and intellectual repercussions, which grow to be even more apparent during pregnancy – correctly, eight out of 10 females undergo from sleep issues for the duration of this time. This may have an impact on our own well being and that of our child, so it’s significant that we keep as rested as we can after we’re expecting.
Easier mentioned than completed, correct? Good, sincerely, in this case there are some quick ‘n’ convenient matters you are able to do to support you sleep higher when pregnant. And don’t fear, they’re all usual options!
What are some of the causes of insomnia during pregnancy ?
The following may be the reason for inadequate sleep during pregnancy.
- back pain
- hormonal changes
- growing size of the belly
- increased daytime sleepiness
- frequent or vivid dreams
1. Carve Out Some “You Time”
During pregnancy, your mind is so full of baby-related thoughts that you rarely take the opportunity to think about yourself. And the effects of this constant planning can be felt most at night; when you lie awake making mental lists and worrying about what might or might not happen.
You can reduce these night-time anxieties by giving yourself some time to wind down each evening. Have a long, relaxing bath, play some soothing music and do a meditation exercise before bed. Be mindful in each activity and every time your mind jumps into the future, try and bring it back to your breath in the present moment.
This natural remedy, of just staying with the breath and slowing down your mind and body before bed, is often a lot more effective than a sleeping pill…and much better for you and bubs, too!
2. Embrace The Power Nap
When your baby’s born, you’ll need to learn how to sleep when they sleep. So you may as well get into daytime naps now! This allows you to catch up on sleep you’ve missed from the night before; although even if you’ve had your recommended 7–9 hours you might still need a nap during the day.
Because, in fairness, lugging around a 10lb-bump can be pretty tiring. So put your feet up and nap when you can.
3. Use Your Sense Of Smell
Incense, essential oils, herbs – all are natural yet potent ways to relax your mind and body. For instance, lavender has long been hailed for its deeply soothing qualities; sprinkle a couple of drops on your pillow before bed and notice the difference it makes to your pregnancy insomnia. Chamomile is an instantly calming flower that when enjoyed as a tea, can also ease indigestion and boost your immune system. While sandalwood incense not only smells great, it actually promotes feelings of sleepiness and restfulness, too.
Mmm, mmm. Smells good to me.
4. Exercise Gently; Eat Sensibly
You’re probably taking certain measures around exercise and diet already; but it’s worth mentioning anyway, especially as they can benefit your own sleep as well as your baby’s health!
Doctors will advise you to exercise often when pregnant – but this doesn’t mean sweating it out at the gym 6 days a week. Instead, do some form of very gentle exercise daily. Go for a walk, a swim, a prenatal yoga class…all of these things are great for keeping your body fit, your mind calm and your baby in good health. Get as much fresh air in as you can too, and your sleep will thank you for it.
Diet-wise, keep those magnesium levels up by snacking on bananas and almonds before bedtime. This helps the body to produce serotonin, giving you a lovely calming feeling right when you need to settle down. Bye bye insomnia, hello slumberland!
So ladies, that’s my top 4 ways to ward off pregnancy sleeplessness. They’re all cheap, natural and simple tips to try so what’re you waiting for? Have a sounder sleep tonight, and every night of your pregnancy, and your baby will be meeting a much healthier mom when the big day comes!