5 ways to help overcome insomnia during pregnancy

Changing a few habits, eating a light snack, taking a warm bath or practicing relaxation exercises before bed can help reduce insomnia during pregnancy.

Insomnia or difficulty sleeping is a common condition of pregnancy, usually occurring in early pregnancy and improving in the second trimester. Hormonal changes during pregnancy or aches and pains that disrupt sleep are the main causes of this condition. Some of the following ways can help pregnant women overcome insomnia.

Change habits

Don't use your phone before bed: Exposure to blue light from your phone can suppress melatonin (a hormone that helps regulate sleep) and can also increase cortisol (which disrupts sleep). So make sure to turn off your phone 90 minutes to 2 hours before bed.

Cut down on drinks: If frequent urination is keeping you up at night, cutting down on your drinks before bed can help. Drink small sips of water in the evening instead of guzzling large amounts at once.

Go to bed when you are really sleepy

Going to bed only when you feel sleepy, rather than forcing yourself to sleep, can also help you sleep better. To get a good night’s sleep, avoid caffeine after early afternoon, don’t exercise too late in the afternoon, and don’t think too much before or in bed.

Insomnia is a common condition during pregnancy, often occurring in the first months of pregnancy. Photo: Adobe Stock

Do relaxation exercises

Deep breathing, meditation, or yoga poses can help calm the mind and body, preparing for a good night's sleep. Experts also recommend that pregnant women practice yoga and gentle stretching exercises throughout all three trimesters. This not only helps with sleep, but also creates a comfortable space for the baby in the womb.

Warm bath

Taking a bath or shower can not only help you relax and soothe the aches and pains of pregnancy, but can also help prepare you for a good night's sleep. However, avoid soaking in water that is too hot and limit your soak to 10 minutes at most.

Snack

Eating an early dinner may be healthy, but it can cause you to go to bed hungry. Eat a light dinner, but eat slowly to reduce the risk of heartburn. Protein-rich foods or drinks can keep your blood sugar stable throughout the night. A glass of warm milk or almonds or cashews can help you fall asleep more easily. Bananas are also a source of melatonin and potassium, which can help a person feel sleepy.

Sometimes hormonal changes that lead to iron or magnesium deficiencies during pregnancy can lead to insomnia. Your doctor may prescribe certain supplements to help your body and sleep return to normal.

Bao Bao (According to Very Well Family, Parents, Healthline )

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