Many pregnant women say it’s hard to sleep because they can’t get comfortable, need to run to the bathroom constantly, have leg cramps, and are excited – and anxious – about their baby’s arrival. With so many physical and emotional changes happening, it’s no surprise that 8 out of 10 women have insomnia and other sleep problems during pregnancy. What you can do about it?
- Stop worrying and go to bed
Insomnia can cause serious harm to you, especially to the baby. If you cannot sleep at night, you can have some rest in other ways to recharge. But only when less worry, mother can sleep better.
- Stop overthinking
Worried and cannot stop thinking about giving birth, pressure work every day. Mom should talk to her husband, friends or relatives, go shopping, hang out with friends … to relieve stress, rather than let them affect to the night’s sleep.
- Avoid heavy meals and spicy foods before bedtime
Spicy foods such as chili and acidic foods such as tomatoes can cause heartburn and indigestion. So can eating a big meal too close to bedtime. If heartburn is a problem, eat lighter meals and eat them earlier. Give yourself two to three hours to digest your food before you head to bed.
- Drink less water at night or before sleeping
There are several benefits of drinking water and an average adult should drink 2 to 3 liters of water daily. Drinking inadequate water shall make one fall sick as there are several purposes that are being served by drinking the right quantity of water: it regulates the body temperature, helps in the metabolic process, flushes out toxins, and performs several other important functions. Water benefits the most as far as your stomach is empty. If you are drinking water in large quantity before going to sleep or after having dinner, then you would face consequences. Drinking water in an unmeasured quantity during night can have harmful effects on the body.There is a way of drinking water; it should be drunk in the right quantity and at the right time. Drink more fluids early in the day and less in the evening. This helps reduce bathroom breaks in the middle of the night.
- Cut down on caffeine
Cut down on drinks and food that contain caffeine, such as coffee, tea, soda, and chocolate. Avoid them entirely in the afternoon and evening.
- Don’t work out late in the day
Get your exercise early enough in the day to give your body time to wind down after a workout. Working out too close to bedtime can rev you up and even rob you of deep sleep by interfering with your natural sleep cycle. Try to finish exercising at least three to four hours before you turn in for the night.
Mother gourd can soak in the tub or shower in lukewarm warm water, add lavender, lemon, grapefruit to enhance the sense of comfort. This helps the body relaxed, the mind and the mother gourd sleep better …
- Practice relaxation techniques
Learn about sleep-inducing techniques such as deep breathing, or progressive muscle relaxation.
- Turn down the temp
Your body heat increases during pregnancy. You might be feeling hot all the time, and if your room is too stuffy, you might have trouble sleeping. So experiment with the thermostat to find a temperature that’s most comfy for you — maybe a few degrees lower than you normally set it to.
- Still cannot sleep
Absolutely do not use sleeping pills or alcohol to sleep better. If lying down 20-30 minutes and try to sleep but cannot sleep, you can read a book or listen to music. Above are some tips to help you get a better night’s sleep – in pregnancy and beyond.