Pregnant mother insomnia need to know the following 3 tips

Sleep plays a very important role, especially for women during pregnancy. But what to do if pregnant mother lost sleep?

During pregnancy, pregnant mothers undergo many physical changes leading to a series of symptoms that seriously affect the health. One of the most typical symptoms is insomnia. The belly will start to enlarge and sleep will be more and more difficult at night. So how do you have a deep sleep? Let aFamilyToday Health explore the following 3 tips!

1. Need to eat and drink properly

Reduce caffeine

Pregnant mothers should limit the use of caffeinated foods or beverages such as coffee, tea, chocolate and chocolate, especially in the afternoon and evening.

Should drink some water in the late afternoon and evening

Doctors recommend drinking more in the morning and less in the evening. This will help you with a lot of urination at night.

Avoid overeating and eating spicy foods before bedtime

Spicy foods like dried chili or acidic foods such as tomatoes can cause heartburn or indigestion. If you have heartburn, break up your meals and eat them earlier than usual. In addition, you should eat 2–3 hours before going to bed to digest all the food, helping the body to fall asleep.

Have a snack before bed so that the morning won't be tired

If you are nauseous, then having a snack before bed with a butter cookie will be a good tip to keep your stomach from going empty.

2. Learn how to exercise, rest, relax

Take a nap

A nap lasting about 30–60 minutes during the day not only helps you feel more alert, but also improves memory and reduces stress after a tiring working day. Best of all, pay attention to allocating naps properly because too late or too long naps can affect sleep at night.

Don't exercise too late in the day

Exercising early in the morning will give your body time to move and relax after a stressful working day. However, you absolutely should not exercise near bedtime or too late as this can cause your body to be excited to make it very difficult to sleep. In addition, try to get the job done at least 3–4 hours before evening.

Practice relaxation techniques

Learn ways to help your body relieve stress such as deep breathing or muscle relaxation methods.

Don't let your worry list bother you

Put paper and pen by your bed to release your worries even in the middle of the night. When you wake up, think about what to do for the day and write it down right away. If writing it down even more worries you, try a different method.

Complete a list of questions, worries, and things to do at least an hour before bed. That way you can feel secure not to think about them anymore.

Sign up for an exclusive pregnancy course

If you are worried about work, having a baby, taking care of your baby, or not knowing how to breastfeed, take a maternity course to get the information you need, which will help. you reduce stress. Besides, making friends with other pregnant women is also a very helpful way for you.

3. Practicing a reasonable sleep regime

Mark a sleep timer

Try to regulate your sleep schedule by going to bed and waking up at the same time each day.

Establish a comfortable and reasonable sleep routine

In addition to getting to bed on time, you also need to have healthy sleep habits like reading or bathing about 20 to 30 minutes before evening.

Make your bedroom an ideal environment

You will feel hotter than usual during pregnancy so keep your bedroom cool. In addition, you should also avoid light and noise because they will wake you up when you want to take a nap.

Only use your bed to sleep

You should stop the routine of billing or watching TV in bed. Remember, the bed is only for sleeping. If there was any other activity it could just be reading a few pages under the permissible light before bed.

Sleep on your left side

Doctors recommend that pregnant women should practice the habit of sleeping on their left side. This position helps blood and nutrients reach the fetus and uterus and helps the body get rid of excess waste and fluids. Learning how to lie on your left side from the early days of pregnancy helps you sleep better when your belly gets bigger.

Try everything

Of course there will be times when you won't be able to take a nap. Instead of worrying or restless about you being unable to sleep and counting every hour until the alarm goes off, wake up and do something like reading a book, listening to music, watching a movie, checking in. Email or do whatever you want. As a result, you'll feel tired enough to get back to sleep.

Hopefully with the above 3 tips, pregnant mothers will no longer have to deal with sleep problems!