Natural Remedies for Pregnancy Insomnia
Pregnancy is the time when you need a whole bunch of relaxation and sound sleep. Unfortunately, most women find difficulty in sleeping during their pregnancy time. Popping sleeping pills were handy before pregnancy, but it is safest not to take it now. However, there are safe, natural remedies for pregnancy insomnia, which will help you in proving a better sleep.
What is Insomnia?
Insomnia is a common condition where one finds it difficult to fall asleep or stay asleep. It is very complicated because, when you cannot sleep, it is not always insomnia. People having insomnia feel dissatisfied with their sleep, and it starts affecting their personal life.
There are two types of insomnia, the acute and chronic insomnia. The duration of the sleeping disorder is the basis to calculate the classification of insomnia.
In patients with acute insomnia, the sleeping disorder will usually stay for a short period and will get resolved without any treatment. Acute insomnia occurs due to changes in lifestyle or stress.
In chronic insomnia, patients will face difficulty to sleep for 3 to 4 nights a week. Chronic insomnia needs treatment and extended medications if needed.
Why do women get pregnancy Insomnia?
Certain medical conditions like nausea, sinus problems, hormone changes, low back pain and other issues can lead to insomnia. Unfortunately, you experience all of this and more while you are pregnant.
Pregnancy insomnia can start during your first trimester if you have nausea and fatigue. It becomes harder during your third trimester. Physical discomfort, stress and anxiety problems can contribute to the lack of sleep.
Insomnia during your pregnancy is normal, and more than 80% percent of women go through this. Symptoms of pregnancy insomnia are difficulty in falling asleep, frequent wake-ups and difficulty in falling asleep once you wake up.
In the first trimester, many women show increased urge of urination. It can be one of the reasons for intermittent waking up during the middle of your sleep. As you will have nausea, there might be a tendency to sleep more during the daytime, which also can contribute to the lack of sleep during the night.
During the second trimester, nighttime urination urge reduces, and you will not have to wake up for that. However, due to emotional stress, the quality of sleep would be still poor, but a little better when compared to the first trimester.
In the third trimester, you are about to experience a high level of insomnia as hormonal changes and anxieties will be high during this period. Discomfort due to big baby bump and pressure on your bladder because of your baby’s changing position can be the reason.
Natural remedies for pregnancy insomnia
Create a sleep routine
Yes, create a sleep routine for yourself as you do for your infant to teach them sleeping habits. Develop and routine and stick on to it without fail. Take a relaxing walk and a soothing bath before you go to bed. Avoid taking caffeine at night, which can make falling asleep even tougher. Eat a light meal and turn off all gadget including mobile phone and television at least half an hour before bed. It is good if you can hear some soothing music or read a book if it helps to fall you asleep. Arrange your bed with comfortable pillows and blankets and give your room a dark setting to make the environment conducive to sleep.
Nutrition
Having a glass of warm water or milk can induce sleep. Foods, which are high in carbohydrates, are helpful to bring in sleep. You can have a small portion of healthy snacks, which are rich in protein, and they help in keeping your blood sugar levels high and give you adequate sleep.
Aromatherapy
Aromatherapy oils are healthy and robust enough to soothe your whole body. It is safe to use aromatherapy essential oils while you are pregnant when used in limited amounts and less often. It can help with insomnia, nausea, back pain and more.
Soothing massage
A soothing pregnancy massage will help you in relaxing tensed and tired muscles in your body. You can ask your spouse to give you a foot or neck massage and some exclusive pregnant massages. Your midwife can also help you with this or you can visit a therapist occasionally to calm down your body, which will help in curing the sleep difficulties.
Other relaxation techniques
Other relaxation techniques like yoga or slight stretching can also benefit your sleep if done along with massage. Deep breathing techniques and a warm spa bath can also be helpful in preventing lack of sleep. You need to discuss with your doctor or midwife and choose yoga poses, which are safe during each trimester.
Cherry juice
Cherry juice is one of the traditional remedies, which can safely cure insomnia in pregnant women. Cherry juice is good for enhancing sleep and is an effective natural treatment to induce sleep, in elder people who suffer from insomnia. It does not have any side effects and is safe for pregnant women.
Pregnancy teas and herbal teas
Herbal tea is an alternative medicine for insomnia, and they are an additional source of various nutrients. Different types of herbs are using to make herbal tea. It is rich in calcium, iron, and magnesium, but as there are no detailed studies done in the area of herbs, you need to be cautious while ingesting them.
Then there are certain teas, known as pregnancy teas, and they are safe to ingest during pregnancy. Your midwife will know in detail about the type of helpful herbs. Regular ingestion of pregnancy tea is desirable to prevent some of the pregnancy complications such as postpartum hemorrhage and preterm labor.
Engaging in physical activity, according to your pregnancy stage will help you to get a better sleep at night. Whenever you do a natural treatment for insomnia, make sure that it is safe and approved by your midwife. If you face any difficulty in sleeping or strive with irregular sleeping patterns, make it a point to discuss it with your midwife. As she has the experience in looking after pregnant women for years, she might be able to educate you better.
