5 Natural Remedies For Insomnia During Pregnancy

If you're struggling to get the sleep you need, especially while pregnant, it can ruin your entire day. Check out these natural and risk-free treatments for pregnancy insomnia if this is a concern for you.

What is insomnia?

Having trouble falling asleep or staying asleep, waking up too early, and feeling unrested are all symptoms of insomnia. When major life events—like, say, having a baby—occur, it's completely normal to experience occasional insomnia. However, if you have trouble falling asleep frequently—at least three nights per week for three months or more—it may be chronic insomnia.

You might want to start by using these sleep tips to improve your overall sleep if you had trouble sleeping before becoming pregnant.

Why do you get insomnia during pregnancy?

Hormones are frequently to blame, as is the case with other pregnancy-related conditions like pregnancy acne, constipation, and other odd pregnancy afflictions. In addition to making it difficult to fall asleep, hormonal changes can lead to snoring, frequent trips to the bathroom, restless legs syndrome, heartburn, and congestion.

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One explanation could be that you're getting up more frequently to use the restroom, which increases the likelihood that you'll have trouble falling back asleep at various points during the night. It might also be a matter of comfort. It's difficult to sleep with a large belly, especially if you usually sleep on your stomach or your back. 

It's challenging to fall asleep once you've finally found a comfortable position before it becomes uncomfortable once more. Babies will sometimes use these awake times to exercise, which can make it harder to fall asleep as well. Pregnancy and birth anxiety, especially in first-time mothers, can keep some women up at night.

Natural remedies for insomnia during pregnancy 

Here are some natural suggestions for improving your prenatal sleep:

1. Foods that are high in melatonin

The pineal gland in your body produces the hormone melatonin. Its function is to assist your body in determining when to wake up and when to sleep. Melatonin supplementation can help people with sleep-related issues like jet lag and insomnia, according to a review article in the Nutrition Journal. The good news is that some foods, like tart cherry juice and pistachios, contain the sleep-inducing hormone melatonin.

Because tart cherry juice has the highest melatonin content of any food in the world (the hormone that promotes sleep), studies have shown that it can lengthen sleep by up to 90 minutes per night. Try taking one ounce of this tangy concentrate twice daily (one dose at 3 p. m. and the second dose is around 8:00 p.m. (combined with kefir or yoghurt for additional calcium and blood sugar regulation). It usually takes a week or two for it to take effect. Plus, tart cherry juice is healthy during pregnancy due to its low glycemic index and high antioxidant content.

Pistachios are a potent source of melatonin due to their high concentration of 660 nanograms of the hormone per gram of the small nuts. Grab a handful and enjoy this tasty treat 1-2 times daily. Roasting the nuts doesn't affect the melatonin content.

2. Magnesium supplements

Our bodies are deficient in this essential and calming mineral, which some estimate to be present in over 80% of us. Here are the symptoms of a deficiency (hint: one of them is insomnia!) and how you can increase your levels with food. The majority of us also need a little supplementation, and in this article I discuss the best magnesium supplement for particular problems. As a general rule, try taking this magnesium supplement in doses of 200–400 mg for relaxation. Naturally, consult your midwife!

Magnesium supplements are also available as sprays. Instead of taking an oral supplement, this method of supplementation delivers magnesium directly through your skin. As it begins to function, some mothers experience a slight tingle. As a result, it's a useful spray to keep in your cabinet. Some mothers use it when their children experience growing pains.

Currently, mothers also love 8 Sheep magnesium lotion a lot. In addition to easing leg cramps and restless legs, this organic, creamy lotion also helps with insomnia. The lotion also absorbs quickly.

3. Scented oils

Cedarwood isn't your only pregnancy-friendly essential oil, though. When I was having trouble sleeping, I would dilute one drop of cedarwood in lotion and apply it to each of my big toes — and it worked every time. You may find it easier to fall asleep at night if you use lavender or Roman chamomile.

4. EPSOM salt

You can take a warm bath during pregnancy even though hot baths are not advised. You can get a better night's sleep by taking a bath with 2 cups of Epsom salt. Because magnesium aids in the production of melatonin, and because epsom salt contains magnesium, taking a bath allows your body to absorb magnesium through your skin.

5. Exercise

Our bodies are designed to move, not sit at a desk all day, so find ways to get more activity throughout your day (Start with taking a quick, brisk walk during your lunch break.) Getting enough exercise during pregnancy is important for a healthy pregnancy and can help make labour easier and your baby smarter (oh my!). Exercise can also improve your sleep. ).

You'll be physically exhausted and more likely to fall asleep at night if you work your body every day. To get ready for a restful night's sleep, a good goal is to gradually increase your physical activity to at least an hour. Walking and swimming are excellent low-impact exercises for pregnant women, especially if you can combine them with outdoor activities like fresh air and sunshine.

It's best to work out in the morning or early afternoon because working out too close to bedtime can cause some sensitive mamas to experience an adrenaline rush.

At Angel Fertility Clinic, we provide useful information to facilitate females to carry their pregnancy successfully. In the case of a query of treatment need, we respond fast and help pregnant women give birth to healthy babies.