Repel insomnia during pregnancy without medication

Insomnia during pregnancy is normal as well as quite common in pregnant mothers. About 50% of pregnant women lose sleep in the first 3 months and the last 3 months of pregnancy.

Insomnia during pregnancy often comes from factors such as hormonal changes, irritability ... Many pregnant women lose sleep and fear that this will adversely affect the development of the fetus. So is this true or not? Please join aFamilyToday Health to learn through the following article.

Pregnant women are not sleeping what to do?

If you experience insomnia during pregnancy, there are a few suggestions you might consider following:

1. Do not drink water before bed

If your sleep is disturbed by frequent urination at night, limit drinking too much water right before resting. Instead, increase your fluid absorption during the day. This measure will help reduce leg cramps and better flush out toxins.

2. Limit your caffeine intake

Drinks such as tea, coffee, and chocolate all contain significant amounts of caffeine. Consuming one of these drinks will keep you awake all night.

3. A well-balanced diet is good for pregnant women with insomnia

You should eat a healthy, balanced diet between fruits and vegetables, protein, good fats, and foods rich in vitamin B. Vitamin B6 deficiency can also lead to insomnia. Therefore, consider foods rich in vitamin B6 such as beef, bell peppers, broccoli, asparagus ...

4. Exercise regularly

Pregnant mothers who lose sleep during pregnancy should aim to exercise for at least 30 minutes a day. You can walk or do yoga. Being active helps release beneficial hormones, while reducing stress and discomfort, thereby helping you sleep better.

5. Take a warm bath

Pregnant mothers take a warm bath to support muscle relaxation after a long day of tiring activities. In addition, you can sleep better when the aches and pains subside after bathing.

6. Use a pillow

Pregnant mothers should put more pillows between the knees as well as next to the abdomen to get a good night's sleep. In addition, you can invest a small amount of money to buy a specialized pillow for pregnant women. This is a product specially designed to help pregnant women rest more comfortably.

7. Turn off all electronic devices

Electronics and electromagnetic waves affect our mind by disrupting sleep. So, try not to use your phone, laptop, or tablet or power off the WiFi transmitter for at least an hour before going to bed.

8. Do something if not sleepy

If you can't sleep, get out of bed and try reading a book, listening to music, or doing anything else that drains your energy. In addition, yoga exercises or breathing exercises during pregnancy will also help pregnant mothers crave more sleep.

9. Sleep at times

Pregnant mothers should take a nap during the day whenever possible. Going to bed early in the evening or “sleeping in the morning” is also a good idea because it will give you more time to rest due to insomnia the night before.

10. Create the right space

At night, allow your mind to fall asleep by turning on the air conditioner to cool your bedroom, opening curtains or closing windows to help create a more calm atmosphere.

11. Aromatherapy

Lavender, chamomile and ylang ylang essential oils have nerve calming properties. Try to put 2-3 drops of essential oil on a tissue and place it under your pillow

Put a few drops of essential oil in the bath and soak in it for about 10 minutes will help you relax

Avoid using the essential oil inhaler for a long period of time as you may experience vomiting or headaches

Massage your neck and shoulders with appropriate essential oils such as olive oil, grape oil or lavender oil.

12. Herbal tea cure insomnia during pregnancy

There are a number of herbs that contain many ingredients that help relax and soothe and are quite effective in helping pregnant women sleep better. Pregnant mothers can try:

Chamomile Tea: Chamomile contains an antioxidant called apigenin, which induces sleep. In addition, drinking chamomile tea can help improve the sleep quality of pregnant women.

Lavender Tea: The relaxing effect of lavender lavender is well known. On the other hand, drinking lavender tea can improve sleep quality, especially in pregnant women who have insomnia or anxiety-related disorders.

Lemon Mint Tea: Lemon balm, also known as ground perilla, has a calming effect and helps to reduce irritability, insomnia and anxiety in pregnant mothers.

Besides using herbal tea to have a good night's sleep, pregnant mothers can drink cherry juice to alleviate insomnia during pregnancy. Therefore, you can try this drink about 2 times a day to get the best results.

Pregnant pregnant women can not sleep affect the fetus?

Insomnia means that you have difficulty falling asleep, not sleeping deeply, or both. Pregnant women may experience insomnia during all stages of pregnancy, but this condition tends to be more common during the first and third trimesters. The fact is that insomnia can make pregnant women tired but not harm the baby in the womb.

Cause pregnant women lose sleep during pregnancy

During the first 3 months of pregnancy , hormone levels in the mother's body are usually high. This makes pregnant mothers sleepy, even doze during the day, but it is difficult to nap at night. In addition, some factors that make pregnant women lose sleep include:

Hungry

Irritability

Heartburn

Backache

Vomiting

Physical discomfort

Depression during pregnancy

Restless leg syndrome

There is a need to go to the toilet regularly

Discomfort due to increased abdominal size

In addition, there are a few other causes can be mentioned as difficulty breathing. This condition makes pregnant mothers have difficulty breathing comfortably, causing snoring, even stopping breathing when sleeping. Status of pregnant women breathlessness are common in the late stages of the quarter Monday and Tuesday trimester.

Symptoms of pregnant women insomnia are common

Signs of insomnia during pregnancy can include:

There is a feeling of not getting enough sleep even after taking a break from very early

Sleep anxiety increases

Waking up in the middle of the night often

Drowsiness, drowsiness, and fatigue during the day

Wake up earlier than usual

Having trouble concentrating

Having trouble sleeping

Depression, irritability.