How to Deal with Insomnia during Pregnancy

Pregnancy often induces a variety of sleep problems, like nausea, leg cramps, swellings, heartburn, and snoring. These annoyances are usually inevitable and are worsened by uncomfortable sleeping habits you may have adapted prior to being pregnant. So if you want to have a good night’s sleep during pregnancy, then follow these tips. The following information will also help those suffering from insomnia outside pregnancy.

Discipline Your Eating and Drinking Habits

Absolutely No Smoking and Alcohol

Nicotine and alcohol are like poison to your baby, and these are also responsible for insomnia.

Drink Less Liquid in the Evening

Of course you should drink a lot of water during pregnancy in the day overall, but if you drink less in the late afternoon and evenings, then this means less chances of having to wake up at night for a bathroom break.

Take Less Caffeine

Reduce the amount of caffeine related substances like coffee or tea; soda and chocolate too are risky. It is best if you can refrain from consuming these things totally during the afternoon and evening.

Refrain from Heavy Meals and Spicy Foods before Sleeping

While spicy food may taste delicious and exotic, too much of it can cause heartburn and indigestion. So refrain from food like chili or tomatoes before sleeping. Also, eat a small amount of food before bedtime and try to do so at least 2 to 3 hours earlier so that your body gets plenty of time to digest the food.

If You Experience Nausea, Have Snacks before Sleeping

Nausea is very common for pregnant women in the first pregnancy trimester. Thus, a good idea is to eat plain snacks, such as crackers, very often, and especially prior to going to sleep.

Relax to Get a Good Sleep

Take Naps during the Day

A daytime nap lasting for half an hour to an hour is great for honing your memory, improving your awareness, and also decrease any signs of exhaustion. But don’t take a nap for too long, as this could upset your circadian rhythm and cause sleep problems.

Develop Relaxation Methods

A pregnant woman could try to practice such techniques as deep breathing to induce sleep. These are very helpful, so try to learn other similar techniques.

No Workouts in the Evening

Exercise is highly beneficial to the physical and mental health of a pregnant woman, but all workouts should be planned around the morning or noon. This ensures that your body gets enough time to recover from the exertion. If the only time you can work out is in the evening, then arrange it at least 3 to 4 hours before bedtime.

Don’t Stress Yourself with Worries

Don’t go to bed with loads of worries in your minds. Make a list of them if you absolutely have to and then start figuring them out in the morning. Having a bedside notepad is a good idea so that you can relieve yourself at night. However, if this seems too intimidating, then leave the worry list for the evening.

Discipline your sleeping habits

Follow a Sleep Routine

Try maintaining the same time for going to sleep and waking up every day.

Develop a Daily, Peaceful Pre-sleep Routine

Try doing some reading or showering half an hour before you sleep. This relaxes your mind and ensures a good night’s sleep.

Reserve Your Bed for Relaxation and Fun

No, don’t watch TV in bed; rather use the bed for only fun and relaxing activities like sleeping or sex. Light reading won’t hurt too, as said above.

Bedroom Should Be Sleeping Haven

Pregnant women feel warmer than before, so the bedroom should be cooler. Light and noise contribute to an uncomfortable sleep, so try to shut those out.

Sleep on Your Left

Start developing this habit from tonight! Sleeping on the left side ensures that blood and nutrients smoothly course towards the baby and the kidneys remove waste products. This position is also very comfortable for pregnant women whose belly is already large.

What to Do if You Are Still Insomniac?

Leave the Bed

If you can’t fall asleep in half an hour, it’s a wise idea to get up and, for example, go to another room. Relaxing music or a magazine helps to doze off. As soon as you feel sleepy, hit the bed.

Don’t Panic

If you happen to wake up at night, don’t worry. This is actually very common in pregnant women. Even if your sleep pattern might seem out of control right now, if you practice the above suggestions, you will soon develop a comfortable routine.

Source of the image: sxc.hu/profile/tizwas01.