If you are pregnant and have trouble falling or staying asleep, you are not alone. Many pregnant people experience insomnia, especially in the third trimester when the body undergoes many changes and the baby grows bigger. Insomnia can affect your mood, energy, health, and well-being. Here are some ways to help you cope with pregnancy insomnia and get a better night's rest.
Do Some Gentle Exercises
Physical activity can improve your mood, health, and sleep quality during pregnancy. Aim for at least 30 minutes of moderate exercise per day, preferably in the morning or afternoon. Avoid exercising too close to bedtime, as this can make you feel alert and energised. Some options for pregnancy exercise include walking, swimming, yoga, or pilates. Always consult your doctor before starting any new exercise routine during pregnancy.
Adjust Eating Habits
Try eating small meals more often and earlier. Before bedtime, eating a snack may help you sleep better. Choose something that is easy to digest and contains some protein and complex carbohydrates, such as rice, banana, yoghurt, white bread, chicken, and melon. Avoid spicy, fatty, or acidic foods that can cause heartburn or indigestion.
Practise Good Sleep Hygiene
Avoid using your bed for anything other than sleep. This can help your brain associate your bed with relaxation rather than work, stress, or entertainment. Instead of scrolling through social media or watching TV, try reading a book, listening to soothing music, or meditating before bed. Create a Comfortable Sleeping Environment
Make sure your bedroom is dark, quiet, cool, and cosy. Use curtains, blinds, shades, or an eye mask to block out any light. To block out noise, try using earplugs, a fan, a white noise machine, or a humidifier. Adjust the temperature, ventilation, and bedding to suit your preferences. You may also want to use extra pillows to support your back, belly, legs, and head.
Talk Through Your Worries
Pregnancy can be a time of joy and excitement, but also a time of worry and stress. You may have many questions and concerns about your health, your baby's development, your finances, your relationship, and more. It is normal to feel anxious during this period of transition, but you don't have to cope with it alone. Talking through your worries with your partner can help you feel more supported and connected, and reduce anxiety levels.
Remember, every pregnancy is unique, and what works for one person may not work for another. If you are experiencing persistent or severe insomnia, it is essential to reach out to your doctor for guidance and support. Your doctor can help you identify the causes of your insomnia and suggest appropriate treatments or remedies. They can also monitor your health and your baby's health and advise you on any precautions or complications.