Four Tips For Preventing Insomnia During Pregnancy To Assist You In Sleeping Better

Fatigue is a pretty all-encompassing pregnancy sign. The body could be gearing up for the loss of 18 years of sleep? However, some women suffer insomnia pregnancy sign in addition to the fatigue, despite they're doing their best to get to sleep. These tips may help.

Are you tired, pregnant and in bed but awake? Eileen Sloan, a psychiatrist at the Toronto Sleep Institute at Mount Sinai Hospital she says that up to 80 percent of women who are pregnant experience pregnancy insomnia--difficulty falling or staying asleep--at some point throughout the nine months of expecting a child, and it's a major problem for 20% of mothers-to-be. Check out here to get a full report about is insomnia a pregnancy symptom.

Although fatigue is a common occurrence in pregnancy and often starts in the first three months, insomnia is more prevalent toward the end. You could feel like you are constantly getting up to go to the bathroom and trying to get your growing belly into the right position, or thinking about what you must do before your baby arrives. Whatever the reason, here are some expert tips to help you get the rest you require.

1. Stay up until late

While it may appear counterintuitive, Sloan says that rather than going to bed earlier, if you're having trouble sleeping, you should sleep later than you usually do. Sloan says that the physiological pressure to fall asleep in the night is higher. Over time, your brain will associate sleeping at this time with sleeping so that you can get to sleep. But while you're playing night owl, be sure to be in a peaceful, relaxing thing like reading a book or taking a bath. Screens should be turned off at least an hour prior to bedtime since the blue light produced by electronics suppresses the secretion of sleep hormone, melatonin.

2. Nap strategically

The people with insomnia sign of pregnancy are frequently told not to nap. However, Sloan believes there is an exception to this rule for women who are pregnant, who might feel tired during the day and may require a rest. The key, though is to have your siesta at the right timing, which is between 1 p.m. and 3 p.m. This is when you'll experience a natural change in your body's circadian rhythm. If you are at work and want to go back to bed is not an alternative. You might be able to rest for 20 minutes in the event that you're close to the workplace. If not, go for an easy, relaxing stroll instead. Researchers from the University of Birmingham discovered that taking a stroll during lunchtime can relieve tension and make to feel more relaxed. This, Sloan says, can aid in sleeping better at night. If you're having trouble sleeping at night, you should not lay down on your couch. "If you take a nap at 6 p.m. That's the time that your circadian rhythm is rising," Sloan says. "You're likely to disrupt your nighttime sleep."

3. Get up

Your brain needs to link being in bed with sleeping, so if you've been shifting and tossing for between 15 and 20 minutes, and are still wide awake take a step back, leave the room, and go to a place where you can do a quiet activity, such as knitting or reading magazines, suggests Sloane. Try your bed again within 20 minutes to determine if you're now ready to sleep. If you're not at a point where you're ready to go take a break and attempt again. It's difficult to remain awake, but it's worth it. We say to ourselves, "I'm never going fall asleep, this hurts." I'll be exhausted by the time tomorrow rolls around"" Sloane says. "But worrying just hinders us from falling to sleep. It is possible to get up and function the next day, so it is possible to wake up.

4. Mind over the matter

Women may experience anxiety that is more intense during pregnancy. Consult your physician when you feel always worried. If you're experiencing a mild sense of anxiety or anxious, meditation or yoga can help calm you and help you get into better mood to rest, as will gentle exercise like walking or swimming, during the day, as the doctor has cleared your activities. However, if you've suffered with insomnia your entire pregnancy, the doctor suggests speaking with your doctor as your insomnia could be a sign of anxiety or depression.