It’s important to create a sleep sanctuary where all you do is sleep!ĭrink Warm MilkCalcium has been proven to help reduce stress and help you relax. Remove distractions like TVs, workout equipment, and work papers. Set Your Bedroom Up for Sleep SuccessYour bedroom should be for sleep and sleep only.
Pregnancy insomnia full#
The white noise machine will serve a new purpose when baby arrives because little ones love them too.Īnother popular comfort item during pregnancy is a full body pillow. Grab some ear plugs and a sleep mask to avoid unwanted distractions, try a white noise machine for a quiet, relaxing humming sound. Invest in a Few Comfort ItemsIf you’re having trouble sleeping, get extra comfy! They’re a great source of vitamin B6, which is needed for the creation of the hormone melatonin.Īlmonds and bananas contain tryptophan and magnesium, which help steady your heart and naturally reduce muscle and nerve function, and cherries are a natural source of melatonin and can also help in regulating your sleep cycle.Įat SlowerFuelling yourself with healthy foods is important for so many reasons during pregnancy – but it’s also important to eat slowly to avoid heartburn. Whether you want to try out mindfulness, practice progressive muscle relaxation, deep breathing or give guided meditation a try, meditation is proving to be key to getting a good night’s sleep.Ĭhange Up Your DietCertain foods can help with promoting sleep, such as lean meats and fish. It’s easy to do and makes a fantastic addition to a bedtime routine! MeditateStudies show that meditation is a very effective way to calm the mind and prepare for sleep. Try a few of these helpful tips to promote proper sleep hygiene, and before you know it, you should be on your way to better quality sleep! A lot of tossing and turning can go on during this trimester, and trust us, we feel for you mama.ĩ Tips For Dealing with Pregnancy Insomnia In the third trimester, you could experience a lovely combination of heartburn, leg cramps, a shortness of breath, stuffy nose and an overall feeling of being uncomfortable. Again, more things that will affect your ability to sleep.
You may even be experiencing some anxiety over how the baby is doing. The first trimester also brings about lots of night time trips to the bathroom now that you suddenly have to pee all the time. You’ll then get out of a regular sleep pattern, which can affect your night time sleep. You can feel so drained it’s almost impossible to keep your eyes open, which will generally lead to naps during the day, or snoozing on the couch in the evening. In your first trimester, insomnia can be chalked up to hormonal changes. Pregnancy insomnia can occur at any stage of pregnancy, but it tends to be more common in the first and third trimester. Why Pregnancy Insomnia Happens Insomnia is when you have difficulty falling asleep, staying asleep, or both.
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