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Sleep Problems in Pregnancy
During the day, you may find
yourself so tired that you long to go to sleep Then, when evening
finally arrives, you rest for a few hours and are up and unable to fall
back to sleep Rest assured that you are not alone, because
insomnia during pregnancy is very common and has many causes
Why can't I sleep?
As your abdomen grows larger, the fetus presses on your bladder, causing
you to make frequent trips to the bathroom during the night You
also may have heartburn, back pain or aching in the hips You may
find that your baby moves more at night, which can keep you awake. You
may have a hard time finding a comfortable position for sleep
In addition to being uncomfortable, this can be a time of high anxiety
You don't know what to expect regarding labor and delivery How will you
handle the pain? Will the baby be all right when he is born? Will you be
ready for the baby? Do you have everything you need?
Here are some tips to help you get some rest before the baby is born and
the real sleepless nights begin:
● Take a warm bath or shower at
bedtime to start relaxing
● Before retiring for the night, try some relaxation exercises you
may have learned in childbirth class Ask your partner for a massage
● Limit the naps you take during the day
● Get plenty of exercise. A body that gets worked out during the
day will be more tired at night Don't exercise too close to bedtime
because your may be too geared up to sleep when it is time
● Clear your mind. Talk with your partner about your worries early
in the evening. Try not to focus on your anxieties at night
● If you are waking up many times during the night to urinate,
limit your fluid intake after 4 p m
● Avoid caffeine in the late afternoon and evening time
● Make sure your bedroom is a comfortable temperature Sleep with
the window open or a fan blowing on you if you need to (Your partner may
need a big blanket to keep him warm) If your room is too cool, you may
need to pile on more blankets
● Find a few comfortable positions for sleep Sleep on your side
with your legs up close to your chest with a pillow between your legs
Support your abdomen and back with other pillows
Don't worry about it
If you wake up in the middle of the night and can't get back to sleep,
get up and do something quiet Watch television, read, or do
needlework until you are feeling drowsy again Do your best to try
to get to sleep, but don't bring more anxiety upon yourself because you
are having insomnia Resting can be almost as good for you as
sleeping Although it can be frustrating and exhausting, loss of
sleep does not do damage to you or to the baby
Source:
www.drspock.com
What to eat before
Getting
to Sleep
Take a combination
supplement with 600 mg calcium and 300 mg magnesium before bed
Not only will you be providing
your bones with a healthy dose of minerals, but magnesium is natural
sedative Additionally, calcium helps regulate muscle movements
Too little of either can lead to leg cramps, and even a slight
deficiency of magnesium can leave you lying there with a racing mind
Eat a
handful of walnuts
Walnuts are a good source of
tryptophan, a sleep-enhancing amino acid
Munch a
Banana
It's a great natural source of melatonin, the sleep hormone, as well as
tryptophan The time-honored tradition, of course, is warm milk, also a
good source of tryptophan |
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