![]() ![]() Many women experience insomnia during pregnancy, due to stress and hormonal changes.Can lack of sleep during pregnancy affect the baby? 8 Natural and Effective Home Remedies for Insomnia During Pregnancy.Sleeping for two: the great paradox of sleep in pregnancy. Factors associated with insomnia in pregnancy: a cohort study. Insomnia and sleep deficiency in pregnancy. diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677 Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills. Insomnia in pregnancy and factors related to insomnia. your-health-and-hormones/glands-and-hormones-a-to-z/hormones/progesterone Progressive muscle relaxation information sheet. American College of Obstetricians and Gynecologists.Insomnia during pregnancy: Diagnosis and rational interventions. Make your bed as cozy as possible choose comfy pillows and blankets that make you want to curl up!.Choose comfy PJs and/or a well-fitted sleep bra.Transform your bedroom into a quiet place (no homicidal aliens here!) that’s dark and cool.To create a sleep environment fit for cozy royalty that will help promote a healthy sleep cycle, try the following tips: Climate controlĬomfort is king, especially at bedtime. ![]() Your bladder will thank you… and so will your sleep. To keep yourself from having to pee all night long ( *cue Lionel Richie*), after 7 p.m., go easy on all liquids. A morning cuppa joe or tea to kickstart your day is fine, but try to avoid caffeine or sugary drinks in the afternoon and evening. Hydration is key whether or not you’re pregnant, so be sure to drink lots of sweet H2O during the day. If you find your tummy is a-rumblin’ late at night, fix yourself a light snack, a warm glass of milk, or a hot cup of herbal tea. Try not to have heavy meals too close to bedtime. It’s also important to enjoy your meals slowly to avoid a wicked case of heartburn, which can also mess with your sleep. decrease risk of a C-section birth or gestational diabetes.promote healthy weight gain during pregnancy and weight loss afterward.strengthen your heart and overall fitness.The American College of Obstetricians and Gynecologists shared that exercising during your pregnancy can also: However! Light exercise during the day can help your body sleep when it’s time for lights out at night. Okay, so working out may be the last thing you want to do while pregnant. With this slow and steady method, you start at the toes and work your way up through your entire body to achieve a state of total relaxation. Finding ways to chill can help you slide into a good night’s sleep faster than “Bachelor in Paradise” contestants slide into each others’ DMs.Īccording to a 2013 Canadian study, practices like meditation, massage, acupuncture, and prenatal hatha yoga are possible methods of reaching a relaxed state and overcoming insomnia, particularly during pregnancy.Īnother option is progressive relaxation, where each muscle is relaxed one by one. OmmmmmĪn overactive or anxious mind can keep you from the rest and relaxation you need. They can then pinpoint healthy changes to help them overcome their battle with insomnia. People being treated with CBT-I learn to understand their insomnia, while finding ways to express and manage how they feel about sleep. Cognitive behavioral therapyĬognitive behavioral therapy (CBT) is a type of therapy that helps people process their feelings and change specific behaviors.ĬBT-I is specifically tailored for people with insomnia, and can help address other potential underlying issues like depression or anxiety. You can discuss together which supplements can help you get a good night’s sleep. Your healthcare provider can also test for vitamin or nutritional deficiencies. It’s important to talk to your doctor about what - if any - dietary supplements are best for you, and what your body needs during pregnancy. Taking dietary supplements can boost sleep quality during pregnancy. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |