What Can You Take To Help You Sleep While Pregnant

Camila Farah

Although it s impossible for women to avoid many of the things that limit sleep during pregnancy there are ways to get more and better rest. You can take steps to manage sleep disturbances during pregnancy. Remove electronic devices from your bedroom.

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Going to bed and getting up at the same time each day might improve your sleep health.

If you re feeling mildly worried or anxious meditation or yoga can help relax you and put you in a better frame of mind for sleep as can light exercise such as walking or swimming during the day as long as your doctor has ok d physical activity. Many experts believe the amino acid l tryptophan found in milk and other foods such as turkey and eggs makes eyelids heavy by raising the level of a chemical in the brain called serotonin. Keep a regular bed and wake time. This is very vital vitamin which induces sleep.

However if your sleep disturbances are severe talk to your doctor. Avoid electronics for at least an hour before bedtime. Fortunately it s possible to repay that debt and bring your body back into balance before pregnancy makes sleeping harder. Pillows can be used to.

Yoga or light stretching are excellent ways to prepare your body for sleep and fight pregnancy insomnia. There are also other over the counter and prescription sleep aids that are considered safe for occasional use in pregnancy including unisom tylenol pm sominex and nytol but always check with your doctor before taking these or any kinds of herbal preparations. Develop a relaxing bedtime routine. These vitamins have great sedative qualities and can actually help you get a peaceful sleep and healthy metabolism.

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Simple poses like child s pose and lotus pose can help relax your body and mind before bed. Foods like egg and cheese are rich in similar vitamins. Foods rich in thiamin or vitamin b 12 are particularly good in inducing sleep among pregnant women. Drinking a glass of warm milk before bedtime is a time honored way to bring on sleep.

Cancel the sleep debt most women sleep only 6 1 2 hours a night so they head into pregnancy with a sleep debt. In some women anxiety amps up during pregnancy if you notice you re in a constant state of worry you should speak to your doctor. One or more of the following tips may help you get the sleep you need during pregnancy. You should also try not to take sleep aids every night.

To avoid napping try going to bed an hour earlier than usual on a regular basis. A dark quiet and relaxing environment and a comfortable temperature can help encourage sleep.