![]() ![]() ![]() Get out of bed and do a non-stimulating activity.You should stop using your TV, cell phone, tablet, or computer at least 30 minutes before bedtime. Avoid heavy meals and spicy or fried foods before bed to decrease the chance of acid reflux. Eat frequent, light meals throughout the day.You should not drink caffeine in the afternoon or before bed. Limit intake closer to bedtime to decrease nighttime urination. Drink more fluids during the first half of the day.Limit naps to the earlier part of the day. Healthy sleep hygiene is the first line of defense for insomnia treatment. Tips for naturally managing your insomnia If you suffer from recurrent miscarriages, investigating the potential role of SDB is worthwhile. The association may be attributed to insomnia due to sleep-disordered breathing in some cases. Babies born before 37 weeks have an increased risk of:Ī few studies have shown a causal relationship between sleep deprivation and pregnancy losses. The more preterm the delivery and the lower the birth weight of the newborn, the higher the risk of complications. The risks associated with insomnia can have consequences for your baby, particularly preterm birth and low birth weight. Depression and anxiety during pregnancy and postpartum.Sleeping difficulties, disturbances, and insomnia are associated with increased risks of: Such as major depressive disorder, bipolar disorder, generalized anxiety disorder, post-traumatic stress disorder, or obsessive-compulsive disorder can all contribute to pregnancy insomnia. Pregnancy is a risk factor for iron deficiency, and iron supplementation may be helpful. The cause of RLS during pregnancy is not fully understood, but a link to iron deficiency has been identified. Is a movement disorder characterized by unpleasant feelings in the legs, including creeping, crawling, burning, and itching that occurs or worsens at night. Includes sleep apnea and other upper airway obstructions that can cause snoring, nighttime awakenings, headaches, dry mouth, and extreme fatigue. Some of the content is used and adapted with permission of The Permanente Medical Group.Other complications during pregnancy that can contribute to insomnia include: This article has been created by a national group of Kaiser Permanente ob-gyns, certified nurse-midwives, pediatricians, lactation consultants and other specialists who came together to provide you with the best pregnancy, birth, postpartum, and newborn information. If you’ve tried other ways to get better sleep with no success, talk with your doctor about your treatment options. Keep in mind that doctors usually recommend natural measures instead of medications during pregnancy. Some people use longer maternity pillows for full-body relief. Wedging a pillow behind your back while sleeping on your side can also provide support. Try using a pillow under your belly and between your legs to increase your comfort. However, if you don’t have symptoms, sleeping on your back can be safe for you and your baby all the way up to week 30 of your pregnancy. If you experience this, it is best to sleep on your side. This can cause your blood pressure to drop and give you symptoms like dizziness, nausea, and lightheadedness. Sleeping on your back may cause your uterus to rest on a large vein in the abdomen, known as the vena cava. Making your bedroom a quiet space so sounds don’t wake you.Īs your pregnancy progresses, it might be more comfortable to sleep on your side.Having a light snack or glass of milk before bed (unless you have heartburn).Taking a warm bath or shower before getting ready for bed.Practicing relaxation techniques, especially before bedtime.Avoiding caffeine, especially later in the day.You can take several steps to help get a longer, more restful sleep. You might find yourself waking up three to five times a night. Fetal movement and false labor (Braxton Hicks) can also interrupt your sleep cycle. For most, this occurs because of discomforts such as back pain, heartburn, leg cramps, and the need to urinate more frequently. Sleep problems can return during the third trimester. Many pregnant people regain energy and might not need to nap as much during the day. The second trimester can bring some relief. You might take more naps during the day to help boost your energy. You may feel much more tired than usual, since issues like insomnia and waking up during the night can be common. What to expectĭuring your first trimester, your body is going through important changes. Then, you can take steps to improve your sleep. It can help to learn more about typical sleep patterns for pregnant people. Hormonal changes and discomfort caused by your growing uterus can make it hard to rest well. It’s not unusual to have trouble sleeping during pregnancy. Trouble sleeping during pregnancy? Here’s what you can do by Kaiser Permanente | ![]()
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