Do you remember there used to be a time when you shut the door, turn off your room lights and drift right to sleep? Now that you are pregnant you struggle to get 7-8 hours of blissful slumber due to insomnia.
Insomnia or sleep disturbances is a common phase during pregnancy. Pregnant women expect this Insomnia due to co-morbid or primary conditions. Sleep disturbances may be normal experienced during all stages of pregnancy but it might get intense or more common in the first and third trimesters. Insomnia may include anxiety disorders, restless leg syndromes and mood disorders. Early treatment is recommended to treat sleep disturbances to avoid adverse pregnancy outcomes in future.
Most common reasons which cases Insomnia in pregnant women during pregnancy
- Back pain
- Leg cramps
- Vomiting or nausea
- Frequent urination
- Abdominal discomfort
- Breast tenderness
- Heartburn
- Shortness of breath
Other factors like stress can also cause Insomnia in some women. Feeling anxious about labor pain and delivery is common but these thoughts should not keep you up at night. You need to try distracting yourself from these thoughts as worrying isn’t productive.
You can try overcoming these thoughts but writing it down on a piece of paper or a diary. This might give you a chance to consider possible situations in future.
Let’s look at some natural remedies, exercises and behaviors that might help you improve the symptoms of Insomnia
- Melatonin
As Melatonin is a natural hormone which helps to regulate body’s sleep – wake cycle, consuming Melatonin supplements can help people with Insomnia to fall asleep more quickly. It can also help improve the quality of your sleep. But before taking Melatonin consult your doctor to know more about the dosage quantity and timings.
- Valerian root
A study in 2015 showed that Valerian roots was associated with improved sleep. People can consume Valerian inform of tablet, capsule or tea. Make sure you consult an qualified herbalist to know more about the Valerian root functions. But the most typical Valerian root dosage suggested is 400-900 mg
- Lavender oil
Lavender oil is usually derived from a lavender plant and it is a type of essential oil. It has a history as thousands of people have used it to improve their sleep quality. It usually improves the onset of sleep, quality and duration of sleep.
- Mindful meditation
Meditating helps you to reduce stress, boost resilience and improve your mood as well as your immunity. There are countless number of free and paid courses, podcasts and classes. You can consider mindfulness and complete a course by doing so you can improve your Insomnia symptoms.
- Regular exercise
Regular exercises usually play a very important role in everybody’s life. It will boost well-being, fitness levels and mood which can play a key role in getting a better night’s sleep. Try scheduling your exercise sessions in the morning and afternoons rather than evenings can help your body temperature to rise and fall at the right time for better sleep.
CONCLUSION
However in many cases making positive changes in your behavior and lifestyle can help relieve Insomnia