Avoid caffeinated drinks at least four hours before going to bed. Eating too much or too close to bedtime can make sleeping difficult because it causes indigestion or gas and changes your body’s metabolism. Try to have your last meal at least two hours before bedtime. These remedies are not recommended for pregnant women who are allergic to these ingredients. Use these treatments only when needed, though, because they may have side effects on your unborn baby. Nasal congestion can be relieved using decongestant nose sprays or saline nasal spray. Heartburn typically occurs in the last trimester, so it’s best to discuss this issue with your doctor first before trying any medications. If sleeplessness is due to heartburn and nasal congestion, you can try elevating your upper body with the help of a pillow. ![]() Sufficient magnesium and iron intake during pregnancy are also known to help reduce stress and anxiety, leading to an easier time falling asleep.Ĭontrol any preexisting medical conditions such as heartburn or asthma, which make falling asleep more challenging. In addition, calcium can also help you fall asleep faster at night by reducing muscle tension. ![]() It can be due to its tryptophan content, which has been suggested that it helps in inducing sleep since it serves as a precursor for serotonin. Dietary Practices and Supplements for Insomniaīefore bedtime, a glass of warm milk is an excellent natural remedy for sleeplessness during pregnancy. Exercise is always a great way to relieve stress and improve your mood. To reduce anxiety and depression, try meditation, yoga or simply going for a walk after dinner. Exercising too close to bedtime makes it difficult for your body and mind to relax and sleep. Physical activity increases serotonin, which helps to calm the body down and prepare it for sleep. ExerciseĮnsure you are getting enough exercise during the day. Make sure you consult your doctor too on how to manage these issues. If sleeplessness is caused by physical discomforts such as back pain and swollen feet, a heating pad may also provide temporary relief from body aches and pains. These techniques will work best if you do them right before bedtime. Try relaxation techniques such as massage or breathing exercises. Here are some tips for dealing with insomnia during your pregnancy. The lack of sleep starts from the first trimester and usually worsens as the pregnancy progresses. ![]() Lack of sleep can be caused by many factors, including anxiety about the baby’s health, changes to your lifestyle, stress at work or home and an altered body clock due to different hormone levels. Insomnia is a significant sleep disorder affecting a huge number of women during their pregnancy. One of the most common issues women face during pregnancy is insomnia. Pregnancy is a beautiful time in a woman’s life, but it can also be a time of great stress.
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