Insomnia is not something that people can handle easily, as it affects not just the health of an individual but it also affects his relationships and even work life. During pregnancy, when a woman’s body undergoes a lot of hormonal changes, insomnia and anxiety often becomes a common problem. In many cases, the insomnia does not subside even when the pregnant female is free of all the other symptoms of pregnancy such as dizziness, forgetfulness, muddiness, vexations, emotional instability and mental exhaustion. However, there is nothing to despair as this condition can be treated with natural remedies that are safe and pure.
Meditation and Relaxation
• Meditation: Being an ancient science, this therapy is very effective when you need to calm your mind. One of the main reasons for insomnia could be the frequent bowel movements that a pregnant women experiences. Meditation also helps calm the mind and help the woman cope with the anxiety of anticipation of such a situation. A short session of 15 minutes, before sleep can work wonders for a pregnant woman as it can help them calm their senses and also focus on their breathing pattern.
• Relax: In case a pregnant woman does not fall asleep even after going to bed, then she should indulge in activities such as reading, listening to relaxing music or even watching TV. Any activity that helps a pregnant woman relax should definitely be tried.
Early to Bed With Chamomile Tea, Valerian Herb and Melatonin Preparations
• Early to bed: The quality of sleep that a pregnant woman receives is dependent on when she chooses to retire to bed. This is considered one of the most effective remedies to help combat insomnia and thus sleeping by 10.00pm is really great for pregnant mothers.
• Chamomile tea: Chamomile tea is an herbal tea that is an ancient remedy and has been used for centuries now to cure insomnia that manifests during pregnancy. What helps a pregnant woman is the aroma of this tea, which works excellently in calming the nerves or the brains and thus induces sleep.
• Valerian herb: This valuable herb has unique properties that help induce sleep in humans. According to research, Valerian herb tranquilizes the neurotransmitter GABA and thus induces sleep in an individual. Valerian herb is not addictive and thus can be used without any inhibition. However, this herb cannot be consumed continuously for more than 3 months.
• Melatonin preparations: Melatonin is a hormone available in the human body, but it is also available for purchase at stores in the form of melatonin preparations. A melatonin preparation works as the perfect remedy in case of jetlag. One can purchase melatonin preparations in the form of tablets and they should be consumed half an hour before going to bed as a remedy for insomnia. However this remedy can be used only during the first trimester.
Nutritional Habits That Will Help You Combat Insomnia During Pregnancy
• Stay away from coffee: Coffee is rich in caffeine and can also trigger insomnia in pregnant women. This is something that should be avoided. However, most working women who are pregnant often find it very difficult to avoid coffee during this period. Apart from coffee, pregnant women should avoid cough medications and chocolates as caffeine is an active ingredient in these items too.
• Magnesium rich food: Magnesium is a mineral that is vital for the human body, especially for pregnant females as it is this mineral that has sedating properties that help calm a pregnant woman. This is one of the main reasons why women who are pregnant are advised to consume plenty of leafy vegetables, cashews, almonds, wheat bran and legumes, as these food items are rich in magnesium. This mineral helps combat insomnia in pregnant women.
• Do not have sugary food: Consumption of sugary food before bed time should be avoided by pregnant women as sugar tends to energize the body thus preventing the onset of sleep. The changes in the levels of sugar patterns often disrupt the regular patterns of sleep.
• Yoghurt – Yoghurt is nothing but an altered form of milk which has better sleep inducing capabilities than milk. Yoghurt is rich in amino acids that generate melatonin in the body when consumed, which is a sleep inducing hormone. Yoghurt also helps in gastritis irritations, which are often experienced by pregnant women during the second and third trimesters.
• Appropriate diet: Meals should be consumed in the right proportions. A heavy dinner is not a right thing to consume as it is difficult to digest. Pregnant women should consume diets that are rich in carbs and have fewer calories. One rule that all pregnant women should remember is “Eat breakfast like a king and dinner like a pauper”.
Lifestyle Habits That Will Help You Sleep Like a Baby
• Medications: It is very important that pregnant women are careful about the medications that they consume, especially the ones that are meant to cure thyroid and asthma as these medications have ingredients that often interferes with the onset of sleep. Pregnant women should always talk to their doctors before they consume any medication and also ask their doctors to prescribe tablets that do not interfere with their sleep.
• Hot Oil Massages: Hot oil massages helps induce sleep. Massages usually helps in detoxifying the body and thus gives the body the required metabolism boost that it needs. Massage with sesame oil coupled with a warm water bath is the perfect remedy for insomnia and it can help induce deep sleep.
• Exposure to light: Natural light helps alter the way in which a person sleeps which makes it very important that pregnant women expose themselves to adequate sunlight and keep the curtains drawn for a greater part of the day.
• Adequate exercise: Pregnant women need to follow a regular exercise regime that helps raise the temperature and thus helps in inducing sleep. Other than inducing sleep, exercise is also known to solve indigestion problems which could be one of the main reasons for insomnia.
These remedies when followed from the first week of pregnancy can help in avoiding the conditions of insomnia during the trimesters.