What can be done against insomnia in pregnancy, which occurs due to hormonal changes and is most common in the third trimester of pregnancy, includes:
- Avoid sleeping during the day, even if you are tired and sleepy, as this can lead to or worsen insomnia at night;
- Lying every day at the same time to create a sleep routine that will facilitate relaxation of the body;
- Sleep preferably on the side, placing a cushion between the legs and supporting the neck in another cushion, because insomnia in pregnancy is often caused by the fact that the pregnant woman tries to find a comfortable position to sleep;
- Practicing yoga or meditation to relax the body, because anxiety, which is usually present in pregnancy is one of the causes of insomnia in pregnancy;
- Make the last meal at least 1 hour before bedtime, giving preference to food that favors sleep, such as milk, rice or bananas, for example, and avoiding difficult-to-digest foods such as spicy food, condiments or fried foods, for example ingestion of these foods are stimulants and hamper the induction of sleep;
- Take a shower with warm water before going to sleep to relax the body;
- Avoid frequent loud and loud places at night, such as malls and avoid watching TV, being on the computer or on the cell phone after dinner to not stimulate the brain;
- Drink a soothing tea, such as lemon balm or chamomile tea, for example, or a passion fruit juice 30 minutes before going to sleep to relax the body and help to promote sleep;
- Use a small lavender pillow that can be heated in the microwave and always sleep with it close to the face or put about 5 drops of lavender essential oil on the pillow as the lavender induces sleep, helping to reduce insomnia.
Although insomnia in pregnancy does not harm the baby, it can impair the health of the pregnant woman, who must sleep at least 8 hours a day, since the pregnant woman who sleeps for hours will feel more drowsiness during the day, difficulty concentrating and irritability, which end up affecting your well-being and creating anxiety and stress that worsen insomnia.
Insomnia in pregnancy can be treated with medication, however, its use should only be done under the guidance of the obstetrician who accompanies the pregnancy.
See more insomnia tips at:
- How to control the urge to eat at dawn
- Insomnia in pregnancy
- Melissa tea for insomnia
