Natural ways to reduce pregnancy insomnia

Guest post by Katy Hill

Pregnancy is a beautiful experience and it takes a lot of strength and emotional stress to face it. Pregnancy leads to a lot of hormonal changes, pain, and discomfort which can cause insomnia and stress. Insomnia is one of the hardest parts of pregnancy and it takes a toll on your body and health. Improper sleep can lead to a lot of discomfort and problems.

Your growing belly can make it hard to find a comfortable position and sleep well.  However, there are some natural ways to help you with sleep difficulties, interruptions, and discomfort. With every trimester sleep challenges can become more troublesome,  but these natural tips can help you to sleep better!   

1) Light Exercise

During pregnancy, our body tends to become stiff causing more pain and discomfort. Movement can become limited. In order to sleep better, it is important to indulge in some exercise like yoga or water aerobics suitable for a pregnant woman under guidance. This makes labor easier and helps to improve the sleep cycle by working the muscles and moving the body.

Regular exercise during pregnancy is important, however,  make sure you do it under proper guidance. Walking, swimming and yoga are wonderful forms of exercise for pregnant women.

2) Meals

It is extremely important to eat nutrient-dense foods in order to promote better sleep. This will benefit both mother and baby.  Food items that are great for pregnant woman are organic, pasture-raised meat and poultry, organic fruits and vegetables, healthy fats, and whole grains.

The diet must be rich in Vitamin D and have a high content of magnesium as they have good sleep promoting factors. It is not recommended to eat food that causes heartburn. A balanced food that is easy to digest can promote better sleep. It is important to stop or limit the consumption of caffeine during pregnancy for better sleep.

3) Avoid blue lights and gadgets at night

It is not recommended to use gadgets like phone and laptops at night. The light emits rays which interfere with the sleep cycle. It is better to stay away from blue light after sunset.The blue light emits signals which keep our body awake and stressed.It makes a huge difference in your sleep cycle.

Due to exposure to blue light, it increases the production of cortisol hormone that inhibits production of melatonin which is essential for our body to fall asleep. The blue light causes a prolonged disruption in the sleep cycle and interferes with the ability to fall asleep. Avoiding blue light and use of gadgets can bring a significant relief in getting rid of insomnia.

4) Use of essential oils

Essential oils have stimulating factors that induce better sleep and help in treating pregnancy insomnia. It is recommended to use essential oils every night before going off to sleep to soothe the nerves. Just 2 to 3 drops of lavender or chamomile oil is enough to help prevent insomnia.

Inhale the oil by placing a drop or two in a tissue or indulge in a warm bath with a few drops of oil.  The smell of the oil is relaxing and calms your mind and body. You can also add a few drops of essential oil to a carrier oil for a self-massage. Consult with your care provider before use.

5) Consume Tart Cherry Juice

There are some food items which help to induce sleep for a pregnant woman. One of the best is the tart cherry juice. A survey found that consumption of this juice helps to reduce insomnia a fall asleep quickly and easily. It is rich in a concentration of melatonin which is a sleep-inducing hormone.

The tart juice can be used at least twice a day. It can be mixed with items like yogurt to enrich it more with high nutrition. It has a low glycemic index and rich in anti-oxidants which is another factor that is essential during pregnancy.

6) Reduce fluid intake after sunset

Pregnancy brings frequent urination as one of the major problems and almost every pregnant woman makes frequent trips to the bathroom. It is one of the reasons that wakes you up at midnight and makes it harder to fall asleep again. The best thing is to reduce the trips to the bathroom that wake you up in the middle of the night.

It is wise to reduce the intake of fluids and liquids by evening, as it might lead to waking up at night. If you do have to get up, use the bathroom quickly and go back to bed immediately so that the sleep cycle is not affected.

7) Sleep Position

Your sleeping position largely decides how comfortable you are. Being pregnant can cause discomfort when trying to find the right sleep position  In order to find a safe and comfortable sleep position and to help you trigger your sleep, try sleeping on your side. This is a very common sleep position for pregnant women, however, it can cause hip pain.  In order to reduce hip pain, try sleeping with a pregnancy support using a pillow.

It is important to avoid unnecessary stress during pregnancy. Stress can negatively impact the sleep cycle. Use of aromatherapy and light exercise has helped many pregnant women avoid insomnia. It is important to receive support from loved ones and your team of providers.  Pregnant women need both physical, mental and emotional support to feel their best during pregnancy.

 

Author Bio: Katy Hill has worked with doctors who have experience supporting pregnant women and the common discomforts of pregnancy. To overcome certain issues, she developed a pregnancy body pillow.  Katy Hill’s product gives comfort to mothers so that they can be comfortable and  experience love and affection during their pregnancy

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