For a pregnant woman, adequate sleep is of crucial importance. But pregnancy insomnia makes this almost impossible at times. Insomnia is one of the most common problem this time and it gets more and more difficult with each trimester. Hormonal change and physical uneasiness are mainly responsible for this.
Thankfully there are few natural remedies to get rid of insomnia during pregnancy and getting a sound sleep again.
Natural Remedies for Insomnia During Pregnancy
As pregnancy is a delicate phrase of life, you must take care of it politely. All the remedies used for regular insomnia won’t suit a would-be mom. Here are a few natural remedies that are safe and effective during pregnancy.
Adjust your working hours and if possible work from home at least 2 days in a week. Don’t overload yourself. Seek help from colleagues and family members and take enough rest.
2.Have a well-balanced food habit:
Food habit plays an important role to get proper sleep. Your meal before sleeping shouldn’t be too heavy.
Sufficient amount of calcium and magnesium should be present in your meal as these two nutrients contributes a lot in your activity.
3.Find your comfortable sleeping position:
Wrong sleeping position will trigger the severity of insomnia. Try to find out your comfort position. Usually, turning to left is the most suited sleeping position for a pregnant woman. This position helps to optimize oxygen level naturally.
4.Establish proper sleep schedule and environment:
Try to maintain regularity in sleeping schedule. Go to bed at the same time every day and try to wake up at the same time every morning. It will help you to get proper sleep. In addition, make sure to remove electronic items like cell phone and digital clocks that can disrupt your sleep. A calm and relaxing environment is necessary to enjoy a deep sleep.
5.Drink milk before bed time:
Warm milk is one of the recommended sleeping aids which is being practiced for ages. Milk contains calcium which helps your body to produce melatonin naturally. This melatonin is helpful to have a good sleep. Magnesium is another nutrient that contains in abundance in milk, which also contribute in calming the nerves and encourage sleep.
6.Exercise on a regular basis:
Exercising regularly is a great remedy to cure insomnia. Exercise is not only good for body but also keep your mind cheerful and heart healthy. Regular exercise controls fatigue and naturally increases iron in blood, consequently, your body remains active and you get proper sleep. Again, physical exercise helps your body get exhausted and as a result, you can fall asleep without struggling. During pregnancy, you can practice walking, specific pregnancy workout or swimming. But keep one thing in mind you should exercise either in the morning or in the afternoon so that your body gets enough time to cool down before bed.
In short, regular exercise will improve spinal structure and sleeping posture which ultimately results in a good night’s sleep.
7.Take a warm bath:
A warm bath is also one of the proven sleep hacks that actually works. A study shows that taking a hot bath for about 90 to 120 minutes is extremely beneficial to get a deep sleep. Warm bath soothes your body, reduces your stress and help feel rejuvenated.
8.Have a nap in daytime:
As sufficient sleep is a must during pregnancy, having a nap in daytime is the best option to fill the lack of sleep. If you have a toddler, try to sleep in their nap time.
9. Get afternoon sun:
Getting afternoon sun can improve your sleep condition. Vitamin D, which you can get from sunlight is the thing that regulate your sleep cycle here.
To get a peaceful night, relaxing is surprisingly important. It will reduce your muscle tension and set you free from body weariness. Lie on the bed, relax each part of your body, starting from the head to toe. Then again, from toe to head. You will feel amazing difference within yourself.
11. Herbal remedies:
Using herbal remedies is another proven way to improve sleeping quality in pregnancy. As all of the herbal remedies may not be safe in this time, here we have mention some which are absolutely safe for pregnant women. Let’s have a look at these remedies:
- Drink Chamomile:
Among many herbal remedies, Chamomile is one of the safest option. Chamomile helps to soothe the nerves and as a result, you can enjoy a better and peaceful night.
- Use Bach flower:
Bach flower can be an amazing solution for the problem of stress and tension in pregnancy period. If you can control stress, most of your sleep related problems will be over.
- Consume herbal tea:
Consuming herbal tea is one of the widely used method in calming the nerves and improving sleep quality. Herbal teas contain soothing and relaxing stuffs that cure insomnia by relaxing muscles and inducing sleep.
The herbs that can be used being tension free are Valerian, kava and son on. You will find these at most of the super shops.
- Try Almonds:
Crunchy Almonds are also a great source of tryptophan, which effectively reduces the severity of insomnia. It’s also enriched with calcium and magnesium, two essentials for achieving sound sleep.
- Drink cherry juice:
Cherry juice is one of the proven drink prescribed for treating insomnia. It has no known side effects, hence it may be that natural remedy you are looking for to deal with insomnia.
However, among hundreds of natural remedies to get rid of insomnia, these few are available and easy to maintain. If you follow these sleep hacks, you will definitely be able to deal with insomnia. Stay active through mild exercises, keep the stress away and take necessary nutrients. Most of your sleep related issues will vanish in no time. With these simple, natural remedies, make your nights easier and enjoy your pregnancy to the fullest.