Do you have severe insomnia during pregnancy? It's difficult to be sleep deprived while pregnant. Here are some suggestions for naturally getting the rest you require.
Do you have severe insomnia during pregnancy? Lack of sleep, particularly while pregnant, can have an impact on your entire day. Check out these natural and secure treatments for pregnancy insomnia if this is a concern for you.
What is insomnia?
Having difficulties falling asleep or staying asleep, waking up too early, and feeling unrested are all symptoms of insomnia. It's completely common to experience insomnia occasionally, perhaps even more so when major life events (like, say, having a baby!) are taking place. However, if you frequently have difficulties sleeping (at least three nights a week for three months or more), it may be chronic insomnia.
If you struggled with sleep before to becoming pregnant, you might want to start by using these sleep methods to improve your overall sleep.
Why do we get sleeplessness during pregnancy?
As with other pregnancy-related problems including pregnant acne, diarrhea, and other odd pregnancy symptoms, hormones are frequently to blame. Changes in hormone levels can lead to snoring, frequent trips to the bathroom, restless legs syndrome, heartburn, and congestion, all of which can interfere with sleep.
One explanation could be that you're getting up more frequently to use the restroom, which increases your odds of having difficulties falling back asleep throughout the night.
It could also be a matter of comfort. It's difficult to sleep with a large belly, especially if you usually sleep on your stomach or your back. It's challenging to fall asleep once you've finally found the sweet spot before that position becomes uncomfortable once more. Baby will occasionally use these awake hours to exercise, which might make it harder to go asleep as well.
Pregnancy and birth anxiety, especially in first-time mothers, can keep some women awake at night.
Natural treatments for sleeplessness during pregnancy
Mama must get some rest! Here are some natural suggestions for improving your prenatal sleep.
rich in melatonin meals
Your body produces the hormone melatonin in your pineal gland. Its role is to assist your body in determining when to sleep and when to get up. A research article in the Nutrition Journal found that using melatonin supplements can help those with sleep-related issues like jet lag and insomnia. The good news is that some foods, such tart cherry juice and pistachios, contain melatonin.
According to research, tart cherry juice might add up to 90 minutes to your nightly sleep time! This is because it has the greatest melatonin level of any meal in the entire globe (the hormone that helps us sleep.) For more calcium and to maintain a healthy blood sugar level, try mixing 1 ounce of this tart concentrate in kefir or yogurt twice daily (about 3 p.m. and 8 p.m.). It normally takes a week or two before I see results. Additionally, sour cherry juice is good during pregnancy due to its low glycemic index and high antioxidant content.
Pistachios are a potent source of melatonin because they have 660 nanograms of it per gram. Grab a handful and enjoy this wonderful treat 1-2 times a day. Roasting the nuts doesn't affect the melatonin content.
Magnesium dietary supplements
Many of us—some estimate that over 80% of the population—have insufficient amounts of this essential and relaxing mineral. Here are some signs of deficiencies, one of which is insomnia. and here's how using food can help you increase your levels. The majority of us also require some supplementation, and in this article I discuss the best magnesium supplement for particular problems. As a general rule, try taking this magnesium supplement in doses of 200–400 mg for relaxation. Speak with your midwife, of course!
Magnesium supplements are also available as sprays. Instead of taking an oral supplement, this technique of supplementing provides magnesium directly via your skin. Some mothers experience a slight tickle as it begins to function. It's a good idea to keep this spray in your medicine cabinet because some mothers use it when their children experience growing pains.
Lotion containing magnesium from 8 sheep is currently highly well-liked by mothers. This organic, rich lotion helps with leg cramps, restless legs, and sleeplessness. The lotion also absorbs fast.
Useful substances
I would dilute one drop of cedarwood in lotion and apply it to each of my big toes when I was having trouble sleeping, and it always helped! The only essential oil that is safe to use during pregnancy is cedarwood, though. You may find it easier to fall asleep at night if you use lavender or Roman chamomile.
Salt of epsom
Although taking a hot bath is not advised when pregnant, you can still take a lukewarm bath. You can get better sleep by taking a bath with 2 cups of Epsom salt. Why? Since magnesium aids in the production of melatonin, taking a bath with epsom salt allows your body to absorb magnesium through the skin.
Exercise
In addition to making delivery simpler and your kid smarter (oh my! ), getting enough exercise during pregnancy is vital for a healthy pregnancy and can also enhance your sleep. Find methods to be more active throughout the day because our bodies are made to move, not sit at a desk all day (Start with taking a short and brisk walk during your lunch break.)
You'll feel physically exhausted if you exercise every day and be more likely to fall asleep at night. To get ready for a restful night's sleep, a recommended goal is to work up to at least one hour of physical activity.
Walking and swimming are excellent low-impact exercises for pregnant women, especially if you can combine them with outside activities like fresh air and sunshine.
As some sensitive moms get an adrenaline spike from working out too close to night, it is preferable to exercise in the morning or early afternoon.
Should I take a nap?
It depends, is the succinct response. If taking naps helps you, then do it. Otherwise, don't. But how would you know? First off, keep in mind that being pregnant puts a lot of strain on your body, and that for many women, napping is essential to getting through the first trimester or the entire pregnancy! However, if you have trouble falling asleep at night, it can be related to how often you nap. Attempt to keep your nap to 20 minutes. Anything more could disrupt your sleep routine. Eliminate naps if you discover that they keep you from falling asleep at night, and get to bed sooner.
Meals
You are aware that eating a balanced diet of whole foods is advisable at all times, but especially during pregnancy. Pick low-mercury wild fish, pastured beef and poultry, organic fruits and vegetables, and healthy fats (find out more about the best prenatal diet). Select a prenatal vitamin made from whole foods. As they have been demonstrated in studies to encourage restful sleep, make sure you are receiving adequate vitamin D and magnesium in particular (as the majority of us are lacking in both).
When you eat is just as essential as what you eat, especially in relation to your sleep! A big meal before bed might cause indigestion and heartburn, which can keep you up. Avoid this at all costs. But an hour before bed, consuming a modest, easily digestible, and blood sugar-balancing snack (such gelatin snacks) may enhance your sleep.
Although it's a good idea to limit caffeine during pregnancy, many women discover that avoiding all coffee after lunch is crucial for restful sleep. That also applies to chocolate!
slumbering positions
Finding a comfortable sleep posture is essential to combat pregnancy insomnia because getting comfortable may be the most difficult part of sleeping while pregnant. In order to obtain a secure resting posture during pregnancy, it's usually best to avoid doing so in the final trimester. Although side sleeping is ideal, it can be difficult on the hips. Grab as many pillows as you can to support your head, arm, legs, and back as you sleep on your side. Or you could just grab one of these guys.
Keep blue light out at night.
Once the sun has set, put away the iPhone, switch off the TV, and leave the computer alone. Although it may be challenging, doing this will significantly improve the quality of your sleep! (Learn how I stay away from blue light at night.)
Electronics produce blue light, which alerts our body that it is time to be awake and is similar to sunlight. It increases cortisol and prevents melatonin, the hormone that alerts our bodies when it is time to sleep, from being produced. Wear these odd orange glasses if this seems implausible. Use lamps or, even better, candles at nighttime instead of overhead lighting!
Reduce the heat, the air conditioning, or open a window.
Because of how our bodies are built, a room that is 65 degrees or less is ideal for sleeping. We can get restless and wake up if it's too warm or if we're covered in too many blankets. Our bodies also receive a sleep-inducing signal from the cooler weather.
calming strategies
Learning some relaxation techniques now will be beneficial because it not only promotes a healthy pregnancy but can also ease childbirth.
To get your body ready for sleep and combat pregnancy insomnia, try yoga or gentle stretching. Before going to bed, simple stances like the lotus pose and child's pose can help you relax your body and mind.
Before going to bed, stretching and deep breathing are fantastic ways to relax stiff muscles and even reduce swelling to prevent tossing and turning while attempting to find comfort. Positive pregnancy affirmations can also help you relax your mind and spirit. You can unwind before going to sleep in different ways, such as through meditation, prayer, and guided visualization.
fewer bathroom visits during the day
We want to lessen occurrences or, if possible, avoid them since getting up to use the restroom might make it more difficult to fall back asleep. Avoid consuming more than a cup or so of liquid in the hours before night and try to get your fluids in earlier in the day. Get out of bed as soon as you feel the urge to pee (which you will if your bladder gets smaller from the pressure of carrying a baby! ), use the restroom, and then return to bed as soon as you can. Relaxation methods can help you fall asleep again while preventing your brain from "turning on."
Are you in your bed?
It might be more than just pregnant insomnia if you wake up every morning hurting. Maybe the issue is with your mattress. Many mattresses just don't maintain their shape for more than a few years and release chemicals that disrupt hormones, which is the last thing you want when pregnant. Find out which eco-friendly mattresses are the real deal and which one we recommended if you believe it's time for a new mattress.
Hold on to hope!
Take heart if you are still having trouble sleeping after trying all of these solutions. And some claim that it will get you ready for your shattered sleep after the baby is born. When the child is approximately age 5, you'll be able to sleep once more.
How about you?
Did you experience insomnia during your pregnancy? What was the best sleep aid for you? Tell us about it!
