Almost 70 per cent of expecting women experience insomnia during pregnancy. The stress and anxiety of welcoming a new member to your family can make you vulnerable to sleepless nights.
Pregnancy may be a matter of nine months, however, in these months a woman endures several physical changes. Bodily changes during pregnancy and anticipation of bringing your tiny bundle of joy in the world make you susceptible to worries and stress. In addition, prenatal medical checkups and medications leave you more vulnerable to mental strain. Follow the tips mentioned below to fix the problem of insomnia during pregnancy.
Getting Enough Sleep
Body requires sleep to rejuvenate its tired muscles and restore the lost energy. Adequate amount of sleep enables our mind to function properly and sharpens our memory. So, if you are devoid of sleep and getting muddle-headed with each passing day, your hormones are not the only one to blame. Take a break from your day schedule, go for walks, engage yourself in prenatal yoga, meditation, listen to some soothing music or confide in a friend, but keep yourself free of stress to have a sound sleep.
Know the Reason
Having frequent sleepless nights in later stages of pregnancy is not unheard of. In case it has become too frequent after your pregnancy, do not ignore it. Insomnia deteriorates your health and puts you at a risk of stress, confusion, depression and body ache. To relieve insomnia, you need to identify the reason which keeps you awake the whole night. Reasons could range from leg cramps to anxiety about baby’s arrival to emotional turbulence. Take time out and think about the possible reasons which are preventing you from enjoying the feeling of becoming a mother.
Even if insomnia becomes a permanent feature of your pregnancy, try to avoid taking sleeping pills. These are addictive and have potential to threaten your baby’s life. If the reasons for your lost sleep are emotional or psychological, consider taking help of a psychiatrist, self-help group or your birth counsellor.
What do before going to bed?
- Before going to your bed at night, take a warm bath, listen to relaxing music, ask someone to rub your feet, read a book or have a cup of tea. Just make sure you are drowsy while going to sleep.
- A dark and cosy room with comfortable temperature is the best to induce sleep. Make sure your room is warm enough for sleeping. Ask someone to put heavy or dark-coloured curtains in your bedroom to keep out unwanted light and sound, as these restrict you from falling asleep.
Read more articles on During Pregnancy.
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