Ever find yourself jolting awake after an hour or two of trying to get some shut-eye? You’re not alone. Most pregnant women will experience at least some sleep issues — usually insomnia — during the nine months.
If you’re on the way to having a new baby but having trouble falling asleep or staying asleep, here are a few tips to ease this common pregnancy and sleep issue.
Natural Remedies for Sleep During Pregnancy
Sleep can be one of the major challenges during pregnancy. Dealing with insomnia during pregnancy can be difficult and stressful. Many women turn to natural remedies when struggling with sleep issues to avoid taking medications while pregnant.
Herbal teas, such as chamomile, lavender, or passionflower, are known to help relax the body, promote a sense of calmness, and encourage sleep.
Avoid a Stressful Environment to Improve Sleep Quality
Creating a comfortable sleep environment, like reducing noises and having a comfortable bedroom temperature, can also help to improve your sleep. Additionally, avoid screens an hour before bed and instead find activities that help relax your mind, such as stretching, reading a book, or writing in a journal.
Exercise is another great way to reduce stress and improve your overall pregnancy and sleep quality. However, try to avoid vigorous exercise before bed.
Consider Lifestyle Changes to Support Better Sleep During Pregnancy
Pregnancy can make it difficult to get enough quality sleep due to physical and hormonal changes. Many pregnant women suffer from insomnia and find it hard to drift off or stay asleep.
To support better sleep during pregnancy, making a few lifestyle changes can help. Outdoor activity can ease stress and relax the body. Eating small portions of healthy foods throughout the day can help keep hormones balanced.
Avoiding caffeine after 2 pm and reducing liquids before bed can prevent multiple night-time trips to the toilet. Keeping comfortable temperatures and making sure the room is dark can also be beneficial.
Manage Your Eating Habits to Facilitate Better Sleep
Eating the right foods at the right times during pregnancy is an important part of managing insomnia. Eating habits should be tailored for individuals and their daily rhythms.
In general, eating dinner earlier and avoiding heavy and spicy meals can help ward off insomnia. Eat lighter snacks such as fruits and nuts at bedtime to provide a burst of energy and stability.
Find the Right Sleep Position for Maximum Comfort
Since pregnant women are more prone to having disturbed sleep, finding the right sleep position for maximum comfort becomes even more important. Sleeping on one’s side with a pillow between the legs or with a body pillow can reduce pressure on the back and promote more restful sleep. If you suffer from back pain even in the most comfortable position, you may need chiropractic care.
Read More About Pregnancy and Sleep
Pregnancy and sleep can be the cause of many physical and emotional concerns. Getting the right amount of sleep during this time is essential for the well-being of both mother and child.
Take your time to reflect, allow yourself to relax, and practice healthy sleeping habits. If you are still unable to sleep, seek professional help. For more information and resources, visit parent-baby-sleep.com.
Did you find this article about third trimester insomnia helpful? Check out the rest of our blog for more reads.