When you have trouble sleeping at night, you may have difficulty focusing at work and may experience frequent headaches. With all of today's entertainment available at the click of a button, almost everyone, from toddlers to seniors, lacks sleep. In fact, sleep deprivation is a global health issue that can lead to death.
Sleep is difficult for pregnant women for reasons other than the constant need to be online. Most pregnant women experience insomnia for a variety of reasons, ranging from physical discomfort to raging hormones. And, as with all humans, sleep is essential.
Avoid Certain Food and Drinks
Pay attention to what you eat for dinner and when you should eat it, and avoid anything that triggers symptoms like heartburn, which can be a major source of discomfort in the third trimester. Heartburn causes many pregnant women to wake up at night because of the burning sensation in their throats and chest.
Avoid foods high in caffeine, processed sugar, and spice. In fact, you might want to avoid caffeine after lunch.
Go For Sleep-Friendly Food
Good nutrition during pregnancy is critical for your baby's growth and development. You should consume approximately 300 more calories per day than you did before getting pregnant. Here are some food and drink suggestions to keep you and your baby healthy and help you sleep better:
- Milk should be included in a pregnant woman's diet because it contains a lot of nutrients like potassium, phosphorus, B vitamins, magnesium, and zinc.
- Banana fiber is extremely beneficial to pregnant women who suffer from constipation. This delicious fruit contains potassium, which is also a muscle relaxant. A banana before bedtime can assist you in falling asleep quickly.
- Fiber-rich foods include whole-grain breads, cereals, pasta, and rice, as well as fruits and vegetables. If you're having trouble eating fiber-rich foods, fiber supplements can help. Although getting your fiber from foods is preferable, a fiber supplement can help you get the amount you need.
- Even after a long day, a small cup of chamomile tea just before bed can help you relax and wind down. This herbal infusion has a mild sedative effect, relieves pregnancy muscle aches, and even boosts immunity, allowing your body to fight infections.
- The tryptophan content of cherries aids in the improvement of sleep quality because this amino acid is a precursor to melatonin.
A Pregnancy Pillow is a Must!
Maternity pillows, contrary to popular belief, are not optional extras for pregnant women who want to sleep more comfortably. As your pregnancy progresses, a pregnancy pillow can provide you with more energy and flexibility during the day and a comfortable rest at night.
A mother's sleeping position is critical, even if she isn't comfortable in it. A regular pillow will not provide her with the necessary comfort. A maternity pillow is specifically designed to support a pregnant mother's growing belly, making it more relaxing to rest in, even if it's a new position for her.
Use Essential Oils to Help You Relax
High-quality essential oils can be extremely beneficial to almost anyone who requires them. However, pregnant women should not ingest them. They are inhaled or diluted into a solution before being applied topically as a spot treatment or bath soak. Aromatherapy is extremely beneficial as long as the essential oil is made from high-quality ingredients.
Please keep in mind that many doctors will not recommend aromatherapy due to a lack of research, so consult with your doctor first. Do not use essential oils because you read about them on a random blog or from influencers. It would be better if your doctor could provide recommendations, as essential oils are best used under the supervision of a qualified expert.
Important note: If you're still having trouble sleeping after reading these suggestions, it’s best to consult your doctor.