7 Tips for Overcoming Insomnia during Older Pregnancy
Windowofworld.com – Pregnancy is one of the happy times, even though there are many disturbances experienced. One of them is insomnia, especially during late pregnancy.
Complaints that are often raised during late pregnancy include discomfort due to a bigger stomach, cramps in the legs, a burning sensation in the chest, nasal congestion, and increased urination at night. Sometimes, the sleep disturbance you feel during pregnancy can cause strange dreams during pregnancy.
Not infrequently the disorder then causes insomnia experienced by mothers during late pregnancy. To help overcome this, things can be done as follows:
1. Pay attention to sleeping position.
The way mothers sleep during late pregnancy is very important. It is recommended to sleep on your side with your knees bent. Adjust the position until you feel completely comfortable. Meanwhile, if a pregnant woman experiences heartburn, she can sleep half-sitting and her back leaning on a pile of pillows.
2. Take advantage of extra pillows.
Pillows are very useful to provide sleeping comfort during late pregnancy. In addition to supporting the body in a reclined position, pregnant women can use a pillow to hold the stomach or place it between the legs when lying on one side. Now available on the market, several types of special pillows for pregnant women.
3. Maintain a bedtime routine.
Do not change your sleep routine during late pregnancy. If you feel you need more sleep, it’s best to do it during the day.
4. Practice relaxation techniques.
With relaxation techniques performed at home, it can relax the mind and muscles of the pregnant woman’s body. Do stretching, massage, breathing or yoga techniques, accompanied by a warm bath before bed. In particular, stretching techniques will help prevent cramps and breathing techniques can help reduce tension.
5. Inadequate nutritional intake.
Healthy food for pregnant women is obtained from a variety of nutrients. Foods high in protein can prevent nightmares, while foods high in carbohydrates will help you sleep well. Before going to bed, complete with a glass of milk for pregnant women served warm. However, avoid drinking too much at night so you don’t urinate too often.
6. Always be active.
Active movement in pregnant women can help reduce cramps in the legs, reduce stress, prevent excess weight, and increase energy. However, adjust the ability when doing it. If necessary, consult a doctor before engaging in certain sports activities.
7. Minimize the use of drugs.
As much as possible, pregnant women avoid taking drugs, because some drugs can interfere with fetal development. However, several types of drugs are considered safe. If you feel you need medicine to help you sleep well during late pregnancy, consult your doctor first.
It is very important for older pregnant women to get enough sleep to maintain their stamina. In addition to sleeping at night, naps can help meet these needs. Talk to your doctor if you have trouble sleeping and are interfering with your rest periods.