“I love to put on Belly Balm by the Honest Co. “Reading a real book is relaxing and soothing, and it’s great practice for all those nights to come when a book at bedtime give you a special bond with your baby,” Dr. Light from electronic screens can impact your circadian rhythm, which governs your sleep and wake cycles, making it tough for you to doze off. “Avoiding electronic screens…for at least 30 minutes before bed is important for a good night’s sleep any time, and especially when you’re sleeping for two,” Dr. “No phones or screens! I find that I have had much more trouble falling asleep while pregnant, so this has helped turn off my mind.”
“My biggest change during pregnancy has been to incorporate before sleep,” Abby G., 33, tells SELF. “I always encourage people to be creative and find a place that’s comfortable for them, and pillows can definitely help.” 3.
“When there’s a lot of pressure in the area as the belly gets bigger, having your legs rested together sometimes isn’t as comfortable as having something between them,” Dr. It can also just feel better physically overall. See your doctor for advice if insomnia persists.Using pillows this way may help with back pain, Dr.However, vigorous exercise within four hours of bedtime should be avoided. Regular exercise can promote physical and mental health and also improve circulation, helping to reduce night-time leg cramps.Find something which works for you, and include it as part of your bedtime routine. Relaxation techniques can help calm your mind and relax your muscles.Wedge-shaped pillows are angled to support your bump when lying to relieve lower back ache and can also be used as feeding pillows after birth. Placing a pillow between the legs, for example, can help support the lower back and make sleeping on your side easier. Pillows can be used to support the belly and back.So, if you’re not getting enough rest at night, take a nap to help reduce fatigue, even if only for 30-45 minutes. Although daytime napping is usually best avoided, as it can lead to insomnia, during pregnancy it’s important to sleep when you can.If heartburn is a problem for you, use an extra pillow to raise your head in bed. To prevent heartburn, make sure not to eat too close to bedtime and avoid fried foods as they may worsen symptoms.Try taking a bath, reading in a dimly lit room or having a warm milky drink in the lead up to bedtime. Follow a bedtime routine to help you relax and wind down as bedtime approaches.These tips may help, however, if your sleep disturbance is severe, consult your doctor to rule out any other cause. So, it is especially important for pregnant women to develop strategies for coping with sleep problems to ensure that they are getting adequate sleep throughout their pregnancy
#First trimester insomnia help full#
Getting a full night’s sleep can become even harder when the baby arrives. This is especially true of first time mothers.
Worrying about labour and delivery can also lead to insomnia, as women find it more difficult to switch off. A number of other sleep disorders, such as restless legs syndrome and gastroesophageal reflux disease, or GERD can be caused, or made worse, by pregnancy. Frequent trips to the bathroom during the night can also disturb sleep. Sleep Apnoea is a condition where the walls of the throat relax and narrow during sleep, interrupting normal breathing. Hormonal changes can also affect the muscles, and can lead to snoring and an increased the risk of developing Sleep Apnoea, particularly in women who were overweight when they became pregnant. It is very common for women to feel fatigued during pregnancy, especially in the first and third trimesters and with each trimester, new sleep challenges emerge.Ī rise in progesterone levels, for example, can explain increased daytime sleepiness, especially in the first trimester. Pregnancy is an exciting time for most women, but hormonal changes and the physical discomforts associated with carrying a child can lead to sleep disturbance.
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