Nearly 50% of all Americans report that insomnia is preventing them from getting a good night’s sleep.
Imagine how difficult sleeping becomes when you’re in early pregnancy and suffering from insomnia.
So what can a pregnant woman do?
We’ve found 10 tips to help prevent insomnia in early pregnancy:
Prevent Insomnia in Early Pregnancy by Picking a Bed Time
Going to bed at the same time every night helps your body set an internal schedule that allows you to fall asleep more easily.
Studies even show going to bed at the same time as your spouse can strengthen your marriage!
Making Love Improves Sleep & Your Relationship
Insomnia in early pregnancy might make you want to turn away from your spouse, but studies show making love has lots of benefits.
Not only will making love help prevent insomnia in early pregnancy, it will:
- Reduces pain and blood pressure
- Increased happiness and intimacy levels
- Speeds up post-partum recovery
Early on Get a Pregnancy Pillow to Prevent Insomnia
Early pregnancy includes symptoms such as:
- Leg cramps
- Leg spasms
- Weight gain
Using a pregnancy pillow will help alleviate many of these symptoms and help you feel more comfortable for the duration of your pregnancy.
Studies also show that pregnant women shouldn’t sleep on their backs after the first trimester.
Stop Fluids 2 Hours Before Bed
Insomnia in early pregnancy might be caused by a full bladder.
Stop drinking any fluids 2 hours prior to bedtime and avoid caffeine (and alcohol).
Try placing a night light or dimmer in your bathroom to help you fall back to sleep more quickly.
Kegel exercises are also helpful to help strengthen the bladder.
Eat Healthy Foods
Insomnia in early pregnancy can be caused by certain foods.
Choose a healthy snack of fresh fruits or veggies an hour or two before bed to help ward off late night hunger cravings.
Healthy foods will help you maintain a healthy pregnancy weight. Those who gain too much baby weight (over 35 pounds) or who were already overweight may experience sleep apnea, too.
Aromatherapy is a safe and effective way to help alleviate a whole host of pregnancy problems from insomnia to anxiety to aching muscles.
Put some scents into a warm bath before bedtime to help you relax and prepare for sleep.
Try spraying lavender on your pillow before bedtime. It will help alleviate anxiety, digestion issues, and insomnia.
Remove Clutter from Your Sleep Space
Your bedroom should be a space to relax and rejuvenate so you can tackle your day.
Clutter is known to cause stress, overwhelm, poor decision making and depression.
Remove all electronics from your bedroom before going to sleep.
Lower the Room Temperature
While pregnant, your body temperature will fluctuate. Since you’re pregnant, you’ll probably feel warmer than normal.
Sleeping in a warm environment can actually keep you awake.
Sleep experts recommend keeping your room 65 degrees or colder at night.
Take a Nap
Thanks to hormones pregnant women often feel lethargic and require more rest.
Resting as needed will improve the health of both the mother and the unborn child.
Choose a sleep pillow to help you rest better day or night.
Block Out Noise
Nothing will ruin a decent night’s sleep like unwanted noises.
White noise will also have helpful benefits for your baby as well after the birth.
- A fan
- Soft Music or Nature Sounds
- A White Noise Machine
- An MP3 of Your Favorite Sounds
Being comfortable in your sleeping environment will help you and your unborn baby prepare for a new, exciting chapter in your lives.
To learn more about the benefits of a maternity pillow, feel free to contact me.