Many sleep disorders can be caused by pregnancy, such as nausea, heartburn and leg cramps. These problems may be made worse by bad sleeping habits that you had before becoming pregnant.
These are some tips that will help you sleep better during pregnancy and beyond.
Be mindful of what you eat and drink
Reduce your intake of caffeine
Reduce your intake of caffeine-rich drinks and foods like coffee, tea, soda, or chocolate. These drinks should be avoided in the afternoons and evenings.
In the evening, drink less
Drink more fluids in the morning and less at night. This will reduce the need to go to the bathroom in the middle of the night.
Before bed, avoid spicy and heavy foods.
It can be treated by eating lighter meals and eating them sooner. Before you go to bed, allow your food to sit for two to three hours before you go to sleep.
Snack before bedtime to discourage morning sickness
A light snack with carbohydrates and protein is recommended for bedtime. You can choose from a high-protein cereal with milk or half a sandwich (eggs, peanut butter, or turkey) with milk or a high protein smoothie.
In case you feel queasy, it’s a good idea keep a snack that is bland and dry at your bedside.
Warm milk is a good choice
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It is an effective way to induce sleep. This happens by increasing the levels of certain chemicals in your brain like serotonin or melatonin.
Some believe warm milk can induce sleep. To have any effect, you would need to consume a lot more of the foods listed above. It doesn’t really matter if it makes you sleepy.
Warning! Do not take tryptophan supplementation if you are pregnant.
Relax!
Take a nap
A 30- to 60 minute nap in the middle of the day can make you more alert, sharpen your memory, and reduce fatigue.
The National Sleep Foundation has found that over half of pregnant women have at least one rest day during their workweek and 60% take at least one rest day on weekends.
You should time your naps well. You can disrupt your nighttime sleep by waking up too early or too often.
Do not let your “worry” list worry you
Writing down your thoughts can make you more anxious. Make sure to finish your list at least one hour before you go to bed. Next, try to get it out of your head until the morning.
Register for a class
Register for a class if you are anxious about birth, breastfeeding, and baby care. It can be helpful to know what to expect. Other pregnant women might be able to help you feel more at ease.
Stretch and do yoga
Relaxation can be achieve through yoga and stretching. They can also help you stay flexible and toned during pregnancy. Learn more about prenatal yoga, stretching during pregnancy.
Many health clubs, YMCAs, and gyms offer yoga and stretching classes. Some are specifically designe for pregnant women. Online yoga classes are available that cater to pregnant women.
With simple movements for your neck, shoulders, back, waist, calves, hamstrings and hamstrings you can create your own stretching routine. It can help you fall asleep more easily by stretching your muscles throughout the day and before bed.
Massage
It can relax tight muscles or tired muscles. A professional massage therapist should have experience with working with pregnant women.
Learn more about prenatal massage.
You don’t have to get a professional massage. A home massage from your partner can be a great way to relax before you go to bed.
Deep breathing
rhythmic breathing can help ease muscle tension and lower heart rate. It will also aid in falling asleep quicker.
Your legs should be extend and you can lie down on the floor or on your bed. If you are in the second half or later of your pregnancy, you can lie on your left side. Or wedge a pillow under your right side so that your head is slightly to the left. For support, you can place a pillow between your legs.
Keep your mouth shut and slowly inhale through your nose. As you fill your lungs with air, feel your chest expand. For a few seconds, hold the position. Next, exhale through the nose until you reach four.
Progressive muscle relaxation
This simple technique can help you fall asleep. You can relax tight muscles by first relaxing and then tensing them.
Place your head on the bed. Concentrate on one muscle group at a time, and alternate your right and left sides.
Release your forearm and hand muscles and relax. Next, release your hand and forearm muscles. Continue to do this with your upper arms, jaw, face, shoulders, back, thighs and neck until you reach your feet.
Guided imagery
Guided imagery is a way to calm anxious thoughts and get into deep sleep. Here’s how it works:
Imagine yourself in a peaceful, tranquil place. Imagine yourself walking along a path of endless flowers. You might be watching the clouds drift by the water’s edge one after another. Imagine movement. This will engage your brain more than a static scene like picturing yourself lying on a beach.
Imagine every detail, from the sounds, smells, and textures, of the scene.
You can use a photo from a magazine or photograph to create a relaxing scene and add details.
Choose the right pillows
The right pillows can make the difference between a restless night and a peaceful sleep.
Support for the back and stomach
A pillow placed between your bent knees can support your lower back, making side-sleeping more comfortable. You can also keep your side-laying position by placing a pillow behind your back.
You can try regular pillows, or you can look for pillows that are made specifically for pregnancy. These pillows are available online and in maternity shops.
There are many options for body-length pillows. You can also find U-shaped, C- and U-shaped pillows. Also, wedges available that will support your stomach when you lie down on your back or prop your head up in semi-recline.
For heartburn
You can try an extra pillow to elevate your head when you have heartburn. Many moms-to be find relief by elevating the head of their bed. For example, they can slide pillows under the mattress’s head. Talk to your doctor about other remedies for heartburn such as taking over-the-counter anti-inflammatory drugs and avoiding spicy foods.
For hip relief
If your hips hurt while lying on your side, an egg-crate foam mattress pad can be place on top of your mattress to help you sleep better.
Learn more about how to feel comfortable during pregnancy.
Good sleep hygiene is essential
A sleep schedule should be follow
You can regulate your sleep/wake cycle by getting up and going to bed at the same time each day.
Establish a routine for a relaxing and regular bedtime
For the 20-30 minutes prior to bedtime, create a relaxing ritual that you can do such as reading, taking a hot bath or shower.
Your bedroom should be your sanctuary.
Pregnant women may feel warmer than normal. Keep your room cool. You can also block out light and noise. They can make you wake up from a restful sleep.
Avoid using technology in your bedroom, especially one hour before bedtime. To make it easier to use the bathroom, you can use a nightlight.
Your bed should only be use for sleeping and sex
Stop watching TV or paying bills in bed. You can use your bed for other activities such as sex, light reading, or sleep. can sleep on your side It can learn to sleep on your side. This position allows blood and nutrients to flow to your baby’s uterus and helps you eliminate waste and fluids. This position will make it easier to sleep when your belly grows.
You can’t fall asleep if you don’t want to sleep.
Get out of bed
If you are still awake after 20-30 minutes, get up and move to another room. You can listen to soothing music, or read a magazine. If you feel tired, get back to your bed.
Don’t worry
Don’t worry if you awake at night. It’s perfectly normal to have interruptions in your sleep during pregnancy.
Can I take sleep medication during pregnancy?
In the ideal world, you will be able avoid any medication during pregnancy. It can be difficult to predict the effects of most drugs on your baby since they have not been tested on pregnant women.
Your doctor may recommend that you take a prescription drug or an over-the-counter medication if you have severe sleep problems or disorders.
Gerald Briggs is a clinical pharmacist and coauthor. Pregnancy and lactation drugsThese guidelines are provided by.
Important Note Never You should not take any medication during pregnancy without consulting your healthcare provider.
Over-the-counter remedies
Important note: Do not take diphenhydramine with Restoril (temazepam), another sleep aid. Combining these drugs can cause stillbirth.
Side effects that could occur include dizziness or impaired alertness. You should not drive or operate machinery if you take these medications. You should always consult your healthcare provider before you take any medication during pregnancy.
Prescription medicine
Your healthcare provider might recommend prescription sleep medication if you are suffering from severe anxiety or insomnia.
You and your doctor must weigh the benefits and risks of taking it. They will also need to determine how often you can safely take it. Here are the facts.
A 2015 research analysis suggested that two types of sleeping pills – benzodiazepines and non-benzodiazepines – could raise the risk of preterm birth, low birth weight, small-for-gestational-age infants, and cesarean birth. These medications may cause breathing problems in babies if used during pregnancy, according to studies.
Avoid taking prescription sleeping pills during late pregnancy. Infants who were expose to these medications during late pregnancy have had problems with their breathing and muscle tone.
Be aware that you can be dangerous to your baby and yourself if you take more than the recommended dosage of any sleeping medication. High doses of diphenhydramine, for example, can cause uterine contractions which may lead to uterine rupture and placental abruption.
After taking a drug to aid you sleeping, do not drive or operate machinery.
Are herbal sleep remedies safe while I’m pregnant with my baby?
You should consult a qualified healthcare provider before you answer this question. Although there are many herbal products that claim to aid in sleeping, most have not been thoroughly tested to determine if they are safe for use during pregnancy or breastfeeding.
It is easy to assume herbs are safe because they are “natural.” However, herbs can be just as potent as prescription or over-the-counter drugs and some herbs could even prove to be toxic. The U.S. Food and Drug Administration doesn’t regulate herbal remedies.
These are the herbs you need to know about Not Use if you are pregnant or nursing as they could be harmful for your baby. Petasites, Rauwolfia, Salvia divinorumTaumelloolch and tulip trees, as well as valerian. While it’s not clear if St. John’s Wort is safe for pregnancy, it is safe to use when breastfeeding.
Melatonin, which is often use as a sleeping aid, is not a herbal remedy. It is a hormone.
Before you decide to try herbal remedies, make sure to consult your healthcare provider. This precaution also applies to herbal tea.
