It's hard to get a good night's sleep when you are pregnant, which is detrimental to your health. Insomnia can have a significant effect on your mood, as well as the health of both mum and baby.
It also puts you at risk for other problems like back pain, high blood pressure, or anaemia. So don't be afraid to ask for help! This blog post will outline some things that may help you get better sleep while pregnant!
Head to Bed as Soon as You Are Sleepy
It's easy to stay up late when you're pregnant, but it may be hard to fall asleep. If you feel drowsy or have trouble sleeping at night and your doctor says it is safe for you, try going to bed earlier in the evening.
Besides, it will help to learn how to get a good night's sleep as it can ensure that your baby gets enough food, drink, and oxygen to grow. It will also make you feel better.
Breathe Deeply Before Bed
Deep breathing before bed can help you relax as your body prepares for sleep. Breathing helps to lower the heart rate, release tension from muscles, and calm any racing thoughts in your mind. To achieve this, find a comfortable position on the floor or mat and stretch out comfortably. Place one hand on top of the other with palms facing up (or as if praying). Close your eyes and take a deep breath, then close your mouth.
Next, place one hand on top of the other with palms facing down. Open your mouth to release air while taking another deep breath. When you finish exhaling, go back to the hands-together position again and repeat this process for five minutes or until you feel relaxed.
Eat Lightly Just Before Bed
Eat a light meal, or even some water and crackers just before bed. You don't want to overeat because it will make your stomach uncomfortable, and this can keep you awake at night.
Avoid food that causes you to feel bloated or uncomfortable, like heavy sauces and high-fibre foods. If your stomach is bothering you while trying to sleep, try lying on your left side since it puts pressure on the liver and relieves discomfort in the lower abdomen.
Make the Room as Dark as Possible
Another thing that you can do is to make sure your room is as dark as possible. If lights are coming in, turn them off or use curtains to prevent light from entering your room. Make sure the room is also ventilated and not stuffy.
This will help you relax and not worry about being woken up by street lights or other noises. It will also make it easier for your body to produce melatonin, the hormone that helps regulate sleep patterns.
It is vital to realise the causes of insomnia and find ways to reduce them. You should consult a doctor if sleeping problems are persistent or worsen after trying these remedies over some time. All in all, ensure that you maintain a regular sleep schedule, avoid stimulants before bedtime, eat light in the evening hours and exercise regularly during pregnancy.
No comments
Post a Comment