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Insomnia In Pregnancy - A Survival Guide To Pregnancy-induced Insomnia
Maybe the anxiety and excitement at giving birth to a baby is keeping you up. Unlike before, you went off to dreamland as soon as your head hit the pillow; now, because of some physical and hormonal changes you will be undergoing, you can expect your sleep to be interrupted by back pains, discomfort as your abdomen swells, increased bladder incontinence, heartburn, and even vivid dreams. Aside from the common complaint of morning sickness, you will also have to cope with headaches, dizziness, nervousness, and irritability. Most of desk-chained workers are notorious insomniacs due to lack of physical movement in their daily routine. Daytime exercise (but not 3 hours or less before bedtime) is needed to help you relax and fall asleep. Avoid being involved in too much exertion just before retiring as the adrenalin you've built up will only work to keep you awake. With insomnia in pregnancy, as with any other case of sleeplessness, relaxation is a key component of the treatment. Have a nice warm bath, then have your husband or partner give you a firm but gentle massage to loosen muscle tension and relieve stress and fatigue. Listen to soft, relaxing music, or recordings of gentle sounds like a steady heartbeat or lapping ocean waves. Make sure your player turns off automatically though, because if you're going to have to get up to turn it off yourself, then it negates the purpose of listening to a recording to help you get to dreamland in the first place. Your bedroom must be suited for sleep. Not too hot or you'll feel uncomfortable from the heat, and not too cold which would make you shiver the whole night long. Your mattress ought to be just the right firmness, not hard or lumpy in places, that you end up with a stiff neck, a bad back, and other aches and pains in the morning. If it's safe, do leave the window open for fresh air and proper circulation. Curtains and rugs help absorb light and sound, so the overall ambience of the room is darker and quieter. Earplugs could be very useful, too. And don't forget to turn off your phone. If you've tossed and turned but you're not in sleep mode yet, get out of bed and busy yourself in some light activities like reading or needlework until you're tired. When sleep is at bay, embrace it and drift off to dreamland. Sleep on your side to alleviate back pain. Bend your knees and put a pillow between your legs. Try placing one under the small of your back, underneath your belly, for more support. Pile on even more to prop up your upper body if you suffer from heartburn. Sleeping on your left side would be beneficial as this causes blood and nutrients to surge to the placenta and your baby, but moving about and shifting positions is perfectly acceptable. These changes will make your movement limited, though. You won't be able to sleep on your stomach for obvious reasons, while lying flat will only exacerbate your back pain. With the weight of your belly pressing on you, sleeping on your back could even lead to digestive and respiratory problems, as well as low blood pressure and decreased circulation, which in turn affects not only your heart, but also your unborn child. Insomnia in pregnancy need not be a burden. At the very least, you need not be part of that large statistic that experiences it. Because of these steps, you will not only expect a baby, but you'll sleep like one, too. Article Directory: http://www.articledashboard.com Get the amazing FREE course that reveals secret tips to cure insomnia and get better night’s sleep at www.20daypersuasion.com/sleep-secret.htm |
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