Exercise helps you release feel-good hormones during the day and regulates your bodily systems so slumber comes more readily. Exercise during the dayĮxercising while you’re pregnant promotes a healthy pregnancy, birth, and baby. Lying in bed, stressing that you can’t sleep, only makes insomnia worse. It’s okay to get up and read a magazine or eat a small, healthy snack. If you can’t fall asleep after 20-30 minutes, don’t keep trying. Invest in a white noise machine to drown out distractions and soothe your mind. Make sure your room is cool, but not cold, and dark. These same techniques can help you relax during labor, too–so it makes sense to practice them now. Deep breathing, meditation, and visualization practices help slow down your bodily systems to invite in sleep. Relaxation techniques go a long way in reducing stress and relaxing your system. Reading a book, taking a warm bath, or doing some gentle prenatal yoga can help you wind down, especially if you’ve had a stimulating day. Prepare for bed 30-60 minutes prior to when you plan to shut your eyes for the night. Sleep on your side, and you may need to enlist support from extra pillows, placing one between your knees and positioning another one to support your baby bump. Don’t rely on your habitual positioning for sleep – find a new one. Your bulging belly and subsequent pressure on the spine can make it hard to find a comfortable position for sleeping. Try the following 10 strategies to remedy your pregnancy-induced insomnia. Normal or not, you still value your sleep. Up to 78% of pregnant women suffer from sleeplessness, and it’s completely normal. But pregnancy often has the unhappy side effect of insomnia. Soon enough, you’ll have to wake up for midnight feedings and early morning diaper changes, so you want to sleep while you can.
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