12/10/2023 0 Comments Insomnia pregnancy second trimesterIf you wake in the night and can't get back to sleep, don't lie there tossing and turning. The light from your phone or tablet can disrupt your sleep. In the evenings, switch off any electronic devices around an hour before bedtime or switch screens to night mode. Sleep experts recommend keeping your bedroom just for sleep and sex. Make your bedroom a sleep sanctuaryIf you're in the habit of reading, watching TV or using your phone in bed, try to stop if you can. You can also try saying some affirmations before going to sleep, to create a positive mindset and help you de-stress. You could listen to a relaxation exercise before bedtime, or do some light yoga stretches. Mindfulness, deep breathing and visualisation techniques can also help you to relax. Repeat with your upper arms, face and jaw, chest and shoulders, tummy, thighs, and so on until you reach your feet.Start by tensing and releasing your hand and forearm muscles, first on one side and then on the other.It works by tensing, and then relaxing, groups of muscles in your body, alternating between your right and left side. Progressive muscle relaxation has been proven to be effective at helping to bring on sleep. Try a relaxation techniqueThere are some simple techniques you can use to help calm your mind and relax the body. You may find this keeps your fears in perspective, or helps you to find practical solutions for things that have been preying on your mind. Discuss them with your partner, a friend, or a healthcare professional. If you find yourself worrying at night about your pregnancy or impending motherhood, jot down the anxieties that are keeping you awake. Doing the same things at the same time each night may help to train your body to recognise when it's time for sleep. As bedtime approaches, have a bath, a warm milky drink, or read a book – whatever helps you to relax at night. Avoid exercising for about four hours before bed, to give your body a chance to wind down. Wind down at the end of the dayTake some time to relax as bedtime approaches. Sticking to a schedule should help your body to naturally feel more tired at bedtime. Although the occasional lie-in may be tempting, especially after a disturbed night, it can disrupt your body clock and make it harder to drift off at night. Get into a routine Try to go to bed and get up at the same time every day. You may want to buy a specially shaped pregnancy pillow to help support your bump. This keeps the pressure off the muscles around your hips and pelvis. To get comfy on your side, try supporting your bump with pillows and adding an extra pillow between your legs. So don’t get too anxious about which side to choose as you drop off. That’s why most pregnancy health experts, including the NHS, recommend that women sleep on whichever side that’s most comfortable. However, this hasn’t been seen in larger, more recent studies. This may be because one small study found that women who slept on their left side halved their risk of stillbirth, compared to women who slept on their right side. You may have heard that sleeping on your left side is better than sleeping on your right side. From 28 weeks of pregnancy, falling asleep on your back can raise the risk of stillbirth, so it’s a good habit to get into sleeping on your side now. It’s also best for your growing baby, as it helps the flow of blood and nutrients to the placenta. Switch to sleeping on your sideSleeping on your side may be more comfortable for you than on your back or front as your bump grows bigger. That’s why they agree that the best advice is to avoid alcohol completely while you’re expecting. Experts can’t be sure exactly how much alcohol, if any, is safe during pregnancy. Here’s how to get help if you have trouble quitting smoking. If you smoke, it’s important you stop, for your health and your unborn baby’s health. This may help to stop stomach acids from coming up while you sleep. You could also prop your head and shoulders up a little when you go to bed. Cut down on drinks that contain caffeine and avoid rich, fatty and spicy foods too. You may be able to reduce heartburn at night by eating smaller meals during the day and avoiding any food in the last three hours before you normally go to bed. This can be especially problematic at night, because lying down makes it easier for your stomach acid to find its way up into your throat. Reduce heartburn and indigestionA big meal just before bed may make you more prone to heartburn and indigestion. How long after taking folic acid can I get pregnant?.Sperm allergy: can sperm cause itching?.Best car seats if you need three to fit.
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