Everyone is telling you to get more sleep now before the baby arrives, but what if you can’t? Try these tips to sleep better and feel more rested.
You might feel like you are lying awake in the dark all alone, but according to the American Pregnancy Association, pregnancy insomnia is common and affects up to 78% of women.
WHY CAN’T I SLEEP?
If you’re getting insufficient or poor quality sleep, waking up too early, or having difficulty falling asleep or staying asleep you might be suffering from insomnia.
REASONS FOR PREGNANCY INSOMNIA INCLUDE:
• Feelings of stress and anxiety.
• Pain, swelling or cramps in the legs.
• Back pain.
• Heartburn.
• Frequents trips to the toilet.
• Feeling your baby kick and move constantly.
• Vivid dreams.
• Hormonal changes, which could affect body temperature.
1. PRACTICE PRENATAL YOGA.
Studies have proven that there are many benefits to practicing yoga during pregnancy. Firstly, it relieves physical and mental stress, as it helps to clear the mind, relax the body and release any muscular tension. This in turn will help you feel more rested and alleviate pregnancy insomnia. Using gentle exercises together with deep breathing has also been shown to reduce high blood pressure and ease depression.
2. USE NATURAL TISSUE SALTS OR BACH FLOWER REMEDIES.
During pregnancy, your body goes through many changes, and this can cause restlessness at night, due to stress and anxiety. Walnut can help pregnant women cope with change, while impatiens helps to relax and calm the body and mind. If you’re going to use Bach flower remedies during your pregnancy, speak to a healthcare practitioner first. Tissue salts are also safe during pregnancy. Tissue salt no. 8 magnesium phosphate can help to alleviate cramps and ease pain and tension. Tissue salt no. 10 natrium phosphate can help with anxiety as well as insomnia, mental fuzziness and memory loss.
3. SOAK IN WARM BATH.
There’s nothing quite like a warm bath to unwind and let your tense, aching muscles relax at the end of the day. Want to add a few drops of calming lavender to your bath? Good idea, but speak to a homeopath about the correct dosage to use during pregnancy. Use a body brush while you’re lying in the bath to gently massage your legs in an upward motion, from your ankles to your belly. This will help to boost circulation and reduce water retention.
4. MEDITATE BEFORE BED.
Take a few minutes at night to meditate. This simple practice will help you let go of the tensions of the day and reconnect with yourself and your unborn baby. Studies have shown that the combination of soothing music and visualization techniques can help you cope with physical and emotional stress, including labor itself. So it’s a good idea to start meditating throughout your pregnancy.
5. DRINK CHAMOMILE TEA.
Also Known as the calming herb, chamomile tea is believed to act as a natural sedative, which will help you relax at night and sleep well. Plus, the act of sitting quietly while sipping on a warm drink is also a calming pre-bedtime ritual. But if you’re waking up to got to the loo frequently, try to limit your fluid intake at least an hour before bedtime.
6. FIND A SAFE SLEEPING POSITION
Sleeping on your front or back during pregnancy is not only uncomfortable, it’s unadvisable too. This means you’ll need to find a way to get comfortable sleeping on your side. The weight of your baby and uterus is then not pushing directly on your major abdominal blood vessels, which would slow the blood supply to you and your baby. Lie on your preferred side, put one or two pillows between your legs and rest your upper legs on the pillows. You may also need a pillow under your bump for added support and comfort.
