Here’s the good news: you can find melatonin in some foods, including tart cherry juice and pistachios.
According to a review published in the Nutrition Journal, melatonin supplementation is effective in overcoming sleep-related challenges such as jet lag and insomnia. Its job is to help your body know when to wake up and when to go to sleep. Melatonin is a hormone that your body makes in your pineal gland. Mama’s gotta get her sleep! Here are some tips for optimizing your pregnancy sleep naturally. Track your baby’s growth, find safe and natural remedies, and have fun along the way! Get Pregnancy Updates! Baby sometimes takes these awake times to get some exercise, which can make it more difficult to sleep too.įor some women, especially first time moms, pregnancy and birth anxiety can keep you up as well. When you finally find a sweet spot it’s hard to fall asleep before that position gets uncomfortable again. Its tough sleeping with a big ol’ belly, especially if you’re typically a tummy or back sleeper. One reason may be that you’re waking up more often to use the bathroom, so you have more chances throughout the night to have trouble getting back to sleep. Changing hormones can cause snoring, frequent bathroom trips, restless leg syndrome, heartburn and congestion which can make it difficult to sleep. Hormones are typically the culprit as is true for other pregnancy related issues like pregnancy acne, constipation, and other strange pregnancy ailments. If you’ve had trouble sleeping before getting pregnant you may want to optimize your general sleep first with these sleep tips. It’s totally normal to have insomnia once in a while or even more frequently when something big is going on in your life (like, um, having a baby!) but if you’re experiencing trouble sleeping often (at least 3 nights a week for 3 months or longer) it could be chronic insomnia. Insomnia is characterized by having trouble falling asleep or staying asleep, waking too early and feeling unrested. If this is a problem for you, check out these natural and safe remedies for pregnancy insomnia. 7.Is pregnancy insomnia hitting you hard? Not being able to get the rest you need, especially while pregnant, can affect your whole day. Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. Want to Know More?Ĭompiled using information from the following sources: Your health care provider may prescribe medication if necessary. Talk to your health care provider if insomnia continues. However, long naps may interfere with your sleeping schedule at night. If you have the opportunity to sleep during the day, you should take it.You can try reading a book, eating a small snack, or drinking some warm milk. If you still cannot fall asleep, you may consider getting up.Try relaxation techniques, such as the ones you may have learned in a childbirth class.Try changing your thermostat to a comfortable temperature and playing some relaxing or natural sounds that can help make you sleepy.
Set up your room for a comfortable sleep setting.Prepare yourself for bedtime by taking a warm bath or receiving a nice massage.How can I cope with or treat my insomnia during pregnancy? Discomfort due to the increased size of your abdomen.Inadequate sleep may be the result of one or more of the following:
Insomnia is the perception of inadequate or poor-quality sleep. Insomnia during pregnancy is normal and affects approximately 78% of pregnant women.
Whatever the reason may be, it is important to understand that insomnia is not harmful to your baby. You may lose sleep during pregnancy for a variety of reasons. Insomnia During Pregnancy: Causes and Treatment
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