Pregnancy hormones make it difficult to settle into a comfortable sleep position. Also, most women need to get up at least once throughout the night to use the restroom.
Lack of sleep frequently occurs throughout pregnancy. An estimated 78% of pregnant women report experiencing insomnia at some point throughout their pregnancy.
Having a baby can make it challenging to get a decent night’s sleep. This is due to hormonal and physical changes disrupting your sleep cycle.
If you’re pregnant and having trouble sleeping, there are many natural solutions you can try before taking medicines.
First, let’s understand what precisely pregnancy-related insomnia is.
What Is Pregnancy Insomnia?
Insomnia during pregnancy, which can include difficulty falling asleep, remaining asleep, or both, is quite frequent. During pregnancy, sleeplessness affects the vast majority of women at some point.
A study found that insomnia during pregnancy increases the risk of childbirth complications. Pregnant women who sleep less than six hours a night may have more prolonged labor. Thus early intervention is key.
They also have a 4.5 times higher risk of requiring a cesarean (C-section).
Lack of sleep during pregnancy may also increase the risk of preeclampsia and gestational diabetes.
5 Natural Remedies For Insomnia During Pregnancy
It is not advisable to take sleep aids during pregnancy. Thus many expectant mothers instead rely on natural methods of getting to sleep.
Keep in mind that some natural remedies aren’t recommended when pregnant. Discuss your options with your doctor.
1. Chamomile Tea
Herbal tea is a great way to relax before bed, but do what is necessary, or you’ll get up in the middle of the night to use the restroom. When it comes to falling asleep, many women turn to chamomile tea.
It’s a non-addictive remedy for sleeplessness. It works wonders for relieving the stress and anxiety that often come with pregnancy. Also, doing this does not put your unborn child at risk as it does not contain any toxins that the body could absorb.
2. Try Aromatherapy
Aromatherapy is a practice with ancient roots. Therapeutic aromatherapy uses essential oils to improve physical and mental wellness via inhalation or topical application.
Johns Hopkins Medicine reports that inhaling essential oils sends odor molecules to the amygdala, which regulates emotions.
Before using any essential oil, ask your doctor what is safe for pregnant women.
Many different herbs have been lauded for their supposed ability to aid with sleep. Several of the most well-known are valerian, lavender, chamomile, and passionflower. You can either ingest the teas or use them for aromatherapy by soaking a piece of fabric in the infusion and sniffing it.
These other forms of aromatherapy may be more to your liking if you choose not to use herbs. Fantastic as the vanilla extract may be, it’s best used topically rather than consumed. Applying a lotion with a calming aroma, like lavender, before bed will help you relax and fall asleep more quickly.
3. A Warm Bath And a Bedtime Massage
A warm bath is an excellent way to unwind before bed and one of nature’s best stress relievers. Taking a warm bath or using a heating pad on your back are good alternatives to soaking in a tub if you don’t have much time to relax.
To further induce a state of calm, you may play a recording of the ocean or listen to some soft music or water falling. In fact, these routines can aid relaxation and make it easier to go to sleep at bedtime, even if you don’t have trouble sleeping.
There’s nothing like a relaxing massage to help you wind down and get some much-needed sleep. If your shoulders, wrists, feet, or somewhere else on your body is bothering you, have your partner massage you gently.
Tuck cushions around you to assist in maintaining your body’s natural alignment while sleeping on your side. Also, consider putting on a pillow to give your knees more support. Essential oils have the extra edge of aromatherapy, but you may use lotions or body oil instead.
4. Consider Magnesium Supplements
If you have difficulties sleeping, your doctor may suggest taking a magnesium supplement. Studies show that magnesium-deficient people have trouble sleeping and staying asleep.
Supplements can have a laxative impact, so you better consult your doctor before starting. You can get plenty of magnesium from foods like nuts, bananas, and avocados if you don’t want to take a supplement. Being a water-soluble mineral, excessive consumption of magnesium is harmless.
Moderate is crucial if you’re allergic to magnesium or take medicine that high magnesium levels can affect.
Too much processed or iodized salt can inhibit the body from absorbing calcium, magnesium, and vitamins A, B6, and C.
Instead of table salt, try sea salt or even black pepper, which contains healthy omega-3 fatty acids.
5. Try Relaxation Activities
Your physical, baby and mental health depend on getting enough sleep. As unfortunate as it may be, getting a decent night’s sleep during pregnancy can be highly challenging.
Several stress-reduction strategies can help you get some shut-eye. If none of these strategies work, visit your doctor about improving your sleep hygiene. Explain the source of your sleeplessness, so they don’t prescribe you or the baby harmful medications.
As stress causes insomnia, practicing mindfulness and deep breathing is essential. When stressed, everything appears unachievable, and it’s hard to unwind at night.
We may all find peace by committing some time each day to relaxing activities. We may not experience its effects until the following day when we’re rejuvenated and ready to go.
An established routine makes our life more predictable, at least in our brains. So we can anticipate obstacles and handle them calmly rather than panicking.
Remember that everyone can benefit from a healthier, more balanced lifestyle if you take better care of yourself.
To Sum Up
Pregnant women may have trouble falling or staying asleep. Pregnancy-related insomnia may be caused by hormonal, physiological, metabolic, and psychological changes.
Taking sleep aids regularly is not safe during pregnancy. However, these five natural therapies have been clinically shown to enhance maternal sleep quality.
While most expect less sleep once the baby is delivered, insomnia can create sleepless evenings before a child is born. Therefore, treating insomnia during pregnancy as soon as possible is crucial since it may raise the risk of significant problems.
Stress and worry can induce insomnia, but there are solutions. Regular sleep (including on weekends) and limited alcohol consumption will help you maximize your waking hours.
Avoid coffee after noon, eat early to avoid indigestion, and keep your bedroom dark, peaceful, and cold.
Consult a medical professional if you are experiencing sleep problems. Having trouble sleeping during pregnancy is typical, but it doesn’t mean you have to put up with it. There are a few natural remedies that could help you sleep better. Always ensure to make sleep a priority.
