Insomnia in Pregnancy - Insomnia-Easing Methods for Pregnant Women
It just may be that the anxiousness and excitement at having new life is what's not letting you sleep. Whereas before, you went off to dreamland as soon as your head grazed the pillow, today, you will suffer from back pain, discomfort as your abdomen grows, increased urinary frequency, heartburn, and even haunting dreams. Aside from the common complaint of morning sickness, you will also have to contend with headaches, dizziness, nervousness, and irritability. This is due to the physical and hormonal changes you will be going through.
A lot of desk-chained workers are notorious insomniacs because of the lack of physical activity in their daily routine. Have daytime exercise (but not 3 hours or less before bedtime) to help you relax and fall asleep. Avoid being involved in too much exertion just before retiring as the adrenalin from the exercise will only succeed in keeping you awake.
With insomnia in pregnancy, just like in any other case of sleeplessness, relaxing is central to the treatment. Indulge in a nice warm bath, then have your husband or partner give you a firm but gentle massage to ease up muscle tension and relieve stress and fatigue.
Listen to gentle and lulling music, or recordings of relaxing sounds like a steady heartbeat or lapping ocean waves. Make sure your player turns off automatically, though, because if you're going to have to get up to turn it off yourself, then it defeats the purpose of listening to a recording to help you get to sleep in the first place.
Your bedroom must be suited for sleep. Not too hot or you'll feel uncomfortable from the heat, and not too cold which would make you shiver the whole night long. Your mattress should be firm and comfortable, not hard or lumpy in places, that you end up with a stiff neck, a bad back, and other aches and pains in the morning.
If it's not too cold, noisy, or dangerous, leave the window open to let in fresh air and proper circulation. Curtains and rugs help absorb light and sound, so the atmosphere is darker and quieter. Earplugs are pretty useful, too. And don't forget to turn off your phone.
If you've seen minutes turn into hours but you're not in dream mode yet, get out of bed and do some light activities like reading or needlework till you're tired. When sleep is at bay, you can now drift off to dreamland.
Sleep on your side to remedy back pain. Bend your knees and put a pillow between your legs. Also try placing one under the small of your back, underneath your belly, for more support. Pile on even more to raise your upper body if you suffer from heartburn.
Sleeping on your left side would be good for the baby as this causes blood and nutrients to surge to the placenta and your baby, although moving about and shifting positions is perfectly harmless. These changes will make your movement limited, though. You won't be able to sleep on your stomach for crystal clear reasons, while lying flat will only aggravate your back pain.
With the weight of your belly pushing on you, lying on your back could even lead to digestive and respiratory problems, as well as low blood pressure and decreased circulation, which in turn affects not only your heart, but also your unborn child.
Insomnia in pregnancy need not be a burden. At the very least, you need not be a part of the population that experiences it. Through these steps, you will not only expect a baby, but you'll be sleeping like one, too.
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Source: http://www.articlealley.com/article_193437_17.html
Keywords: adrenalin, anxiousness, daily routine, daytime exercise, exertion, gentle massage, haunting dreams, hormonal changes, insomniacs, irritability, morning sickness, muscle tension, nervousness
, ocean waves, pain discomfort, predicament, relaxing sounds, steady heartbeat, unborn child, urinary frequency.
