Pregnancy insomnia is experienced by women during the gestation period where they find themselves having a problem falling and staying asleep. Women with pregnancy insomnia find themselves waking up in the middle of the night, with trouble falling back asleep. Pregnancy insomnia can start at any point during the pregnancy cycle, and there is no specific time when it will stop.
Pregnancy insomnia can happen as a result of many conditions. For instance, hormonal changes, heartburn, physical discomfort, stress, pre-baby motions, light and sound distractions in the environment, and extreme hot and cold temperatures, just to name a few. If you are a victim of this disorder, don’t worry. There are ways to help you mitigate the lack of sleep that you are getting.
Exercise Can Be Helpful
Routine exercises will have generous benefits to your body not only during your current pregnancy status but also later in life. This is something that sounds almost impossible for many women at this stage. However, take heart in knowing that the perks are plenty. Exercising helps release endorphins from the brain which evens out your ever-changing mood and emotions. Your energy will also receive a significant boost the following day. This will help you sleep better as you expend energy during the day and relieve stress.
Pay Attention to Your Daytime Habits
Being indoors during the day for a pregnant woman can tempt one to have a short nap. If you give way to this desire, you may end up finding yourself waking up at odd hours or too early in the morning. You will then find it difficult falling back asleep. You should refrain from such temptations, and this will give you a sound rest throughout the night.
Avoid Too Many Worries
If you have been experiencing pregnancy insomnia disorder and you find yourself going to bed very stressed or anxious, this will worsen your condition. Try to avoid such behavior for your own good.
Instead, you should lie and relax in bed. Focus on the comfortableness of your bed, be calm and meditate. You will not notice as you fall into a deep and restful sleep. By the time that you wake up, the body will be relaxed and you will have a good mood ready to start the day.
Consistent Routine Will Have Positive Impacts
Having a well set and regular do`s and don`ts routine before going to sleep is a way of preparing for a good night’s sleep. Take less or try to avoid eating acidic foods which you well know will be a stimulant to heartburns.
You can also use pillows for support. Switching the lights to a low setting and ensuring the extinguishing of distracting sounds should be part of your routine practices before retiring to bed. It is also good to do some stretches, massaging your feet and any other relaxation techniques.
You Can Decide to Treat Yourself Like a Baby Being Nursed.
Some tricks used by parents to lull their babies during bedtime can also be applicable to put you to sleep during this gestation period. Such techniques include using blackout curtains. Also, avoid eating or drinking about two hours before sleeping. The room temperature should be comfortable but leaning more toward a cooler temperature. You will immediately start to feel sleepy.
Pregnancy insomnia is a real thing, and it is good to speak out once you find yourself in such a situation for assistance.