Sleeping difficulties are a common problem experienced by pregnant women. These can be caused by hip pain, back pain, and other physical discomforts, as well as anxiety, depression, nausea, and more frequent trips to the bathroom. Whether you are carrying a baby for yourself or as part of a surrogate pregnancy arrangement, there are things you can do to minimize the effects of pregnancy on your sleep.
What should you do to overcome pregnancy insomnia?
Establish a better pre-sleep routine.
If you are used to staying up late or drinking and eating before bedtime, you should change things up to get a good night’s sleep. At least an hour before going to bed, you should have your dinner, turn off the TV, and do something to wind down like meditation or a relaxing bath. After that, dress in comfortable sleepwear and listen to soft, calming music or read a book until you fall asleep.
Try relaxation and calming techniques.
Pregnancy comes with a lot of ups and downs. While shopping for baby clothes and getting the baby’s bedroom ready bring happiness and excitement, the morning sickness, physical discomforts, and common worries of soon-to-be-parents can increase your anxiety. To calm your mind, you should try relaxation exercises, such as meditation and yoga. Through these techniques, you can learn proper breathing techniques and movements that can help relax your anxious mind and tensed muscles before going to bed.
Drinking lots of water, adding more antioxidant-rich foods, and staying away from fatty foods, alcohol, and junk foods can help pregnant women maintain good health throughout their pregnancy. However, because of pregnancy cravings, a lot find it hard to control themselves. Certain foods such as those that are spicy, fatty, salty or sugary, can cause heartburn that makes it difficult to sleep. Likewise, certain foods that you once tolerated may bring about uncomfortable gas, stomach cramps or other digestive issues. To avoid discomfort and get better sleep, try removing these foods from your diet, or reserving them for the earlier part of the day.
Stay physically active.
The discomforts brought about by pregnancy can oftentimes leave pregnant women just wanting to stay in bed all day long. However, doing this can result in increased risks of various diseases, including diabetes and heart disease. So, even if you are pregnant, you should consult your doctor about having an exercise routine that you can do for about 30 minutes a day. Doing so will not only help you prepare for a safe and healthy delivery, but will also benefit your sleep.