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Simple tips to help improve insomnia in pregnant women

Insomnia during pregnancy has little effect on the fetus, but it can also bring many problems to the mother, and even affect the health of the pregnant woman.

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As many as two-thirds of pregnant women experience insomnia during pregnancy, which can be short-term or long-term. In most cases, symptoms of insomnia usually begin in the third trimester. You can rest assured that lack of sleep during pregnancy will not affect the development of the fetus.

Even so, chronic insomnia can lead to depression, stress, and gestational diabetes. In addition, pregnant women who are often sleep deprived in the third trimester are at risk of prolonged difficult labor and may have to resort to caesarean section.

Causes of insomnia in pregnant women
Hormonal changes are a major cause of insomnia during pregnancy. However, the following factors also have a significant impact on sleep disturbance in pregnant women.

Cramp
Headache/migraine
Acid during pregnancy
Frequent urination
Morning sickness
Troubles before childbirth
Growing bloating

2. How does lack of sleep affect health?
Poor sleep quality due to lack of sleep can affect the body in many ways. Some people abuse the drug when they get into the habit of taking too many sleeping pills. However, if you get prompt treatment, the chances of health complications decrease.

– Cardiovascular problems

Continued lack of sleep and insufficient physical rest increases the risk of coronary heart disease, heart failure, and cardiac arrhythmias. Lack of sleep makes it difficult to develop good cardiovascular habits.

– Mental health issues

Insomnia can lead to stress making depression 10 times more likely. It may also slow recovery if you are being treated for any mental health issues. Lack of sleep and unwanted awakenings due to sleep deprivation can also increase anxiety.

– decrease in immunity

The immune system also lacks defense mechanisms if your body isn’t getting enough sleep and rest. Too little sleep can make it harder for the body to fight infection, leading to an increased likelihood of inflammation and disease.

– Weight gain

Lack of sleep can make you feel tired. There will never be a feeling of wanting to exercise, resulting in excess fat accumulation. What’s more, experts have found that binge eating increases if you don’t get enough sleep. Inactivity and excess calories can lead to weight gain. even lead to obesity.

3. Solutions for sleep problems during pregnancy
Pregnant women with insomnia can do the following simple measures by themselves to improve insomnia.

3.1 Changes in living habits
Avoid coffee and chocolate at night to free your brain from anxiety and keep the room at the right temperature.
Drink 8 glasses of water (or other fluids) a day, but taper off at night. Drink water when you’re thirsty, but don’t drink a large glass of water before bed.
Eat dinner earlier and reduce the amount of food at dinner, as eating a large meal before bed can help you avoid falling asleep. If you feel hungry, you can have some cake and a glass of warm milk 30 minutes before bed.
Stay away from screens for at least an hour before bed, as blue light can disrupt levels of melatonin, a hormone that regulates sleep.
3.2 Practice meditation daily
Relaxing the body through meditation can significantly improve insomnia and sleep deprivation by reducing stress and managing emotions. A daily meditation practice can help reduce stress and improve your mood, helping you sleep better.

Meditation is a safe method that pregnant women should practice every day. You can start by spending 15 minutes in the morning and evening with mindfulness meditation.

3.3 Melatonin Supplements
Medical experts recommend melatonin-containing supplements to improve insomnia in pregnant women. Melatonin is a hormone that helps the body maintain a healthy sleep-wake cycle. It can put you into a state of relaxation that makes it easier to fall asleep.

While this supplement may not be as powerful as a prescription sleep aid, it’s safe for pregnant women and doesn’t cause the next morning’s hangover symptoms like some supplements. picture. sleep aid. other sleep aids.

Melatonin works best when taken 30 minutes to 1 hour before bedtime.

3.4 Oil massage
Massage your body, feet and head with essential oils like lavender, cedarwood and chamomile to soothe your mind and body. In addition, lavender oil is effective in relieving pain, improving mood and promoting sleep. Lavender tea is also a good choice if you suffer from mild anxiety, and the sedatives in lavender will improve your sleep.

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