Between walks to the bathroom at midnight, a fast-paced mind, leg cramps, heartburn that keeps you upright, a bouncing metabolism that is keeping warm-up on even when it’s off and the inability to be comfortable when you’re sporting a ball Of basketball in its cross section, it is no wonder you can not settle for a good night’s sleep. Meanwhile, insomnia is definitely a good preparation for those nights of course that you will find as a new mother, but that does not mean you have to spend it lying down. Try the following tips to summon “João Pestana”:
- Stir your body during the day.A body that exercises itself every day will be sleepy at night.But do not exercise too close to bedtime, since doing intense exercise could make you not “hang up” when your head is leaning against the pillow as well as clothing.
- Clear your mind.If you are losing sleep because of problems at work or at home, discharge them to your spouse or a friend during the early evening, so you do not get overwhelmed at bedtime.If no one is around to talk to you about them, write down your concerns. Placing them on paper can be therapeutic, plus it can help you figure out some solutions. As bedtime approaches, put those worries aside, empty your head and try to think only happy thoughts.
- Take the time you need for dinner.Instead of devouring your dinner (as hungry as you are the moment the food appears in front of you), serve yourself a leisurely approach to your dinner.Eating slowly and calmly will help relieve your nighttime heartburn and, theoretically, keep you away from rolling on the bed as soon as you turn off the light. And do not go straight from the dining table to the bed, because a full belly can make you very energized-and very uncomfortable-to fall asleep.
- Fill up before switching off.Too much food before bedtime can interfere with sleep, but little food as well.To prevent the midnight freak from waking you up, take a light snack as part of your sleeping routine. That old bedtime behavior, drinking a glass of warm milk, can be especially effective, probably because it reminds you of getting cozy with your teddy bear.You will have a similar soporific effect when combining any light protein with some complex carbohydrates, so nibble on fruit and cheese or yogurt and raisins, or soak a muffin or some oatmeal cookies in your milk.
- Decrease flow.If frequent trips to the bathroom are between you and a good night’s sleep, limit the amount of fluids after 18:00 (just make sure you have taken your daily dose of fluids before that).Drink if you are thirsty, but do not consume a bottle of water of almost half a liter just before bedtime.
- Do not shake.Avoid caffeine in all its forms, in the afternoon and at night (its effects can keep you shaken for up to six hours).The same goes for sugar (especially combined with caffeine, as in chocolate) which will give you a boost of energy when you least want one and then let your blood sugar levels flutter through the night.
- Give yourself a sleep routine.It’s not just for kids.Repeating the relaxation rituals before bedtime can help adults settle for a good night’s sleep as well. It’s easy to do, so concentrate on activities that slow you down after dinner, preferably practiced in a predictable order. Good choices you can consider in adding to your routine: reading light (but nothing you can not turn off) or television (but avoid anything that is violent or emotionally distressing), soft music, some stretches, calm yoga positions or Relaxation exercises, a hot bath, a back massage, making love.
- Be comfortable.There is nothing like many pillows when you are pregnant.Use them to support you, support you when you need it, or just snuggle. The earlier in pregnancy you learn to sleep comfortably, the easier it will be for you to do it later. Make sure, too, that your mattress is comfortable and your bedroom is not too hot or too cold.
- Take some fresh air.It’s hard to get sleepy when it’s stuffy, especially when you’re warming up for two.So open a window, except in colder or warmer weather (when a fan or air-conditioner can help to circulate the air). And do not sleep with the covers over your head.This will decrease oxygen and increase the carbon dioxide you breathe, which can cause headaches.
- Ask before taking medication.Although there are sleeping pills that are safe for occasional use during pregnancy, do not take any sleep aids unless it has been prescribed by your doctor.If your doctor has recommended that you take a magnesium supplement to combat constipation or leg cramps, it makes sense to take it before bed because magnesium has natural relaxing powers.
- Use the smells to help you sleep.A lavender scented pillow that you put in bed with you or a dry lavender sachet placed between the pillowcase and pillow can help you relax and bring sleep faster
- Use your bed to sleep (and sex).Do not take to bed activities that you associate with being wide awake and possibly stressed (answering emails from the office on your laptop, paying bills).Take care of business in other parts of your home and book your room for your more traditional purposes.
- Go to bed when you are tired.Climbing in bed before you are sleepy is a recipe for a hectic night.Delaying your bedtime can, paradoxically, help you sleep better. But do not wait until you are very tired and less able to relax.
- Avoid observing the clock.Judge if you are sleeping enough by what you feel, not by how many hours you stay in bed.Keep in mind that many people who believe they have sleep problems actually sleep more than they think, and as much as they need. You are getting enough rest if you are not chronically tired (more than normal pregnancy tiredness). And speaking of clocks, if the sight of that shiny marker (and the hours passing by) stresses you, turn it so that you can not see it.
- Do not just “play” there.When sleep is fleeing from you-and you are already tired of counting sheep-get up and do something relaxing (read, watch TV), until you feel sleepy.
- Do not lose sleep because you have lost your sleep.If you stress because of your failure to close your eyes will only make it harder to achieve this.In fact, sometimes, just letting go of that worry “will I be able to sleep?” Is enough to land in the land of dreams.
4 Tips for Better Sleep During Pregnancy
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प्रेगनेंसी के दौरान, रात में बार-बार नींद खुलती है ?/tips …