Pregnancy insomnia or sleeping troubles during pregnancy can be experienced anytime during your pregnancy.Hormonal changes happening in the body of the expectant mother is considered as one of the causes of pregnancy insomnia.
You may also experience sleeplessness if you suffer from some other conditions like heartburn, headache and back pain.Following an unhealthy and improper diet can also cause pregnancy insomnia.
Getting adequate sleep during pregnancy is required for the health and well being of both the mother and the baby.
Here are some tips which you can follow in order to get a good night’s sleep.
First of all adopt a comfortable sleeping position.The best and the most comfortable position will be to lie on your left side with your legs and knees curled up. Support your back and abdomen by using maternity pillows.You should also use a comfortable mattress to ensure a proper sleep.
Stress is found to be another big reason behind insomnia.You should always try to maintain a calm and relaxed state of mind by meditating and by practicing yoga.
Have your dinner at least 3 hours prior to your bedtime.You should include in your menu food items that will increase the serotonin production in the body. Serotonin is a neurotransmitter which will help to combat insomnia.
For this purpose you can include unsweetened yogurt and soy milk in your diet.Also have foods which are rich in calcium and magnesium as these minerals are seen to encourage healthy sleep patterns.
Avoid having spicy foods that will cause heartburn and which will keep you awake the whole night.Also avoid caffeine and other sweetened food items as they act as stimulants for your nerves.
Wrap up your exercises at least 4 hours before you go to bed.Have a warm bath before bedtime This will relax your mind and body and will thus help in warding off your sleeping troubles.
Your sleep can be interrupted by frequent visits to the toilet at night.To avoid this, do not drink water just before your bed time and also empty your bladder before going to bed.Sleep in loose and comfortable clothing.
Breast sensitiveness and breast milk leakage might be keeping you awake all through the night. To tackle these problems you can wear sleep bras and also use breast pads.
By following the above tips, you can definitely tackle the problem of pregnancy insomnia.