4 ways to relieve insomnia during pregnancy

During pregnancy, as the fetus grows and develops gradually, the expectant mother's body will experience various discomforts. Many expectant mothers often suffer from insomnia. Today, we will introduce four ways to reduce insomnia during pregnancy. I hope it will be helpful to pregnant women.

1. Don’t give yourself self-suggestion

Most of the reduced sleep during pregnancy is caused by the fact that pregnant women are under great pressure for their own thoughts before going to bed. Some pregnant women secretly think that they must take good care of themselves or go to bed as soon as they touch the bed for the growth of the baby in their belly before going to bed. This kind of psychological suggestion before going to bed is not only not conducive to falling asleep quickly, but also easily causes insomnia due to nervous tension. In order to alleviate this problem, pregnant mothers should fall asleep easily before going to bed, and don't add pressure to their minds, which will easily solve the problem of not being able to fall asleep while lying in bed.

2. Create a regular work and rest schedule

Some pregnant mothers cannot sleep at night because of the influence of the body clock caused by staying up late for a long time when preparing for pregnancy. If the pregnant mother cannot break the habit of staying up late in the early pregnancy, then in the second or third trimester of pregnancy when sufficient sleep is needed, the pregnant mother may not be able to fall asleep in bed due to the habit of staying up late in the past, and she will become more energetic as the night goes on. Therefore, in order to prevent insomnia during pregnancy, pregnant women should develop a regular schedule during pregnancy, and go to bed before 11 o'clock every night. Gradually, the body clock with a regular schedule will be formed, and the insomnia problem will be solved.

3. Exercise appropriately after dinner

Pregnant mothers should not sit on the sofa and watch TV after dinner. On the one hand, this is not conducive to the digestion of food and thus not conducive to the fetus in the mother's womb to absorb nutrients. On the other hand, if pregnant mothers do not do some light exercise after a meal, they will feel tired, and when they go to bed, they will be prone to insomnia because of their vigorous body energy. After meals, pregnant mothers can do some simple exercises, such as arm stretching, or go for a walk to expend some energy. Not only will they fall asleep faster when going to bed, but their sleep quality will also be improved, and they will be less likely to suffer from insomnia and nightmares.

4. Drink more water before going to bed

In order to avoid frequent urination at night, pregnant women can drink more water during the day and try to avoid drinking at night, especially 1-2 hours before going to bed. And don't eat diuretic foods, such as melon, before going to bed. Pregnant women should also try to avoid eating midnight snacks, otherwise it will increase the gastrointestinal burden on pregnant women and affect the quality of sleep.