Everyone’s telling you to get more sleep now before the baby arrives, but what if you can’t? Try these tips to sleep better and feel more rested.
Why can’t I sleep?
If you’re not getting enough or poor quality sleep, waking up too early, or having difficulty falling asleep or staying asleep you might have insomnia.
Reasons for pregnancy insomnia include:
- Feelings of stress and anxiety
- Pain, swelling, or cramps in the legs
- Back pain
- Heartburn
- Frequent trips to the loo
- Feeling your baby kick and move constantly
- Vivid dreams
- Hormonal changes, which could affect body temperature
Read on for how to overcome pregnancy insomnia and ensure you get a good night’s rest…
- Try calming yoga
Studies have proven that there are many benefits to doing yoga during pregnancy. Firstly, it relieves physical and mental stress, as it helps to clear the mind, relax the body and release any muscular tension. This in turn will help you feel more rested and improve pregnancy insomnia. Using gentle exercise together with deep breathing has also been shown to reduce high blood pressure and ease depression.
- Tissue salts can help
During pregnancy, your body goes through many changes, and this can cause restlessness at night, because of stress and anxiety, according to health practitioners at the Bach Centre in the US. Walnut can help you cope with change, while impatiens helps to relax and calm the body and mind. If you’re going to use Bach flower remedies during your pregnancy, speak to a healthcare practitioner first. Tissue salts are also safe during pregnancy. Tissue salt no. 8 magnesium phosphate can help to ease cramps as well as pain and tension. Tissue salt no. 10 natrium phosphate can help with anxiety as well as insomnia, mental fuzziness, and memory loss.
- Draw yourself a warm bath
There’s nothing quite like a warm bath to unwind and let your tense, aching muscles relax at the end of the day. Want to add a few drops of calming lavender to your bath? Good idea, but speak to a homeopath about the correct dosage to use during pregnancy. Use a body brush while you’re lying in the bath to gently massage your legs in an upward motion, from your ankles to your belly. This will help to boost circulation and reduce water retention.
- Meditate before bed
Take a few minutes at night to meditate. This simple practice will help you let go of the tensions of the day and reconnect with yourself and your unborn baby. Studies have shown that the combination of soothing music and visualisation techniques can help you cope with physical and emotional stresses, including labour itself. So it’s a good idea to start meditating throughout your pregnancy.
- Drink camomile tea
Also known as the calming herb, camomile tea is believed to act as a natural sedative, which will help you relax at night and sleep well. Plus, the act of sitting quietly while sipping on a warm drink is also a calming pre-bedtime ritual. But if you’re waking up to go to the loo frequently, try to limit your fluid intake at least an hour before bedtime.
https://northcoastcourier.co.za/161424/5-easy-ways-to-beat-pregnancy-insomnia/
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