Contents:
- Medical Video: Pregnancy Health Tips : How to Sleep Better During Pregnancy
- Use pillow help
- Use food aid
- How to be more relaxed?
- Yoga and stretching
- Massage
- Deep breath
- Progressive muscle relaxation
- Imagine a pleasant atmosphere
- Can exercise help?
- Is therapy safe?
- Herbal drinks
- Aroma therapy
- Are sleeping pills safe to use?
- Will napping affect my night's sleep?
Medical Video: Pregnancy Health Tips : How to Sleep Better During Pregnancy
You might be wondering what you can do to be able to rest well. We have tips that can help you sleep as you need.
Use pillow help
Pillows can make the bed more comfortable. Place a pillow under your stomach and between your legs to hold your lower back and make you sleep more comfortably.
You can use pillows specifically for pregnancy, such as:
- Single or double pregnancy wedge
Pillow wedge-shaped can hold your stomach when you sleep on your side and can relieve back pain. You can also use it to sleep on your back. Double pregnancy wedge has 2 adjustable pillows.
- Full-length body pillow
This pillow has a length of at least 1.5m and is designed to support your back and stomach.
Use food aid
What and when you eat can affect the quality of your sleep. You can sleep better if you don't eat a lot and don't eat spicy food before going to bed, because this can cause heartburn and constipation at night.
Warm drinks, such as milk or herbal teas, can relax you. light snacks that contain carbohydrates and protein, such as cereal with milk, or biscuits with cheese contain tryptophan amino acids that help you sleep. Do not use tryptophan supplements, because they are dangerous for pregnancy.
If the headache interferes with your sleep, you can suffer from low blood sugar. If you are not prone to digestive problems, try light snacks that are high in protein. You can try scrambled eggs, toast and peanut butter sandwiches to maintain blood sugar levels at night.
How to be more relaxed?
You can listen to music or try the following techniques to calm your mind and body:
Besides helping to relax yourself, yoga and stretching can make your body more formed and flexible. Yoga breathing techniques can also calm you down.
You can find yoga poses that are safe during pregnancy in yoga videos on the internet. Many fitness centers offer yoga and stretch classes specifically for pregnant women.
A soothing massage can relax tense muscles. Ask your partner to massage your legs, hands or neck before going to bed. Some massage techniques are also good for labor.
If you visit a professional massage therapist, make sure he has experience with pregnant women. A professional therapist will use a table and pillow that is comfortable for your stomach.
Deep, regular breathing can relieve tension in the muscles, reduce heart rate and help you sleep.
Lie on the carpet or bed with your feet stretched shoulder width apart. If your pregnancy is more than 15 weeks, you may feel more comfortable sleeping on the side, so the baby does not suppress your blood vessels. Put a pillow between your legs. But if you sleep with the side, you cannot breathe too deeply.
With your mouth closed, breathe slowly with your nose. Feel your stomach rise and the ribs widen as air slowly fills your lungs.
Hold for one second before exhaling through the nose on the fourth count, until your lungs feel empty. Stop for one second and start again.
It can take several weeks to master progressive relaxation, but once you do it, it can help you sleep.
Lie on the bed or floor, relax the tense muscles by stretching the muscles and then relaxing them. Focus on one muscle group and replace it on the right and left side.
Starting from your hands and forearms. Then repeat on the upper arms, face and jaw, chest and shoulders, stomach, thighs and then until you reach your feet.
Once you master progressive muscle relaxation, you can breathe deeply. Tighten your muscles as you breathe in and relax your muscles when you exhale.
Imagine a soothing atmosphere, like lying on warm beach sand, or walking in the fields filled with beautiful flowers.
Then, visualize every detail of the atmosphere. Imagine the sound, smell, and texture around you. If you have trouble imagining it, you can use photos or pictures from magazines.
If you don't manage to sleep, you can at least rest.
Can exercise help?
Regular exercise during pregnancy can make your mind and body healthy, and sleep more soundly. However, it is better not to exercise too hard 4 hours before going to bed. Exercising before bed can disrupt your sleep schedule. It's best to do a sports session in the afternoon.
Is therapy safe?
You are allowed to drink herbal tea, as long as it's not too much. A cup of chamomile tea before going to bed can help you sleep well. But there are some herbal drinks that are not safe for pregnancy. Always pay attention to warnings and consult a doctor before trying herbal drinks.
Aromatherapy oil is a strong concentrate of plant extracts. If you are in good health and use it occasionally, essential oil safe to use in your pregnancy.
Some prospective mothers feel aromatherapy oil can alleviate pregnancy problems, such as back pain, nausea and swollen ankles. Inhaling lavender, chamomile or ylang ylang oil on tissue can help you relax and sleep at night.
Talk to your doctor before using essential oil. It's better to wait after you pass the first trimester. Consult aromatherapists who are trained to handle prospective mothers.
Are sleeping pills safe to use?
It's better not to use sleeping pills when you are pregnant. Always talk to your doctor or pharmacist before using sleeping pills, including over-the-counter drugs.
Will napping affect my night's sleep?
Short sleep during the day can help, for no more than one hour. If you sleep too late, it may affect your sleep at night.
Hello Health Group does not provide medical advice, diagnosis or treatment.
