If you’re pregnant and experiencing insomnia, you’re not alone. Countless women struggle with this condition, and there are a few things you can do to help yourself. For starters, consider jotting down a to-do list near your bed so you can check things off while you’re sleeping. Another great idea is to read a week-by-week pregnancy guide to help you get more rest. Also, praying before bed is a great way to help you deal with your worries and anxieties. Lastly, try natural sleep aids to help you fall asleep.
Sleeping on your side
Sleeping on your side during pregnancy may not be as bad as it sounds. A recent review found that both sides are equally safe. However, this doesn’t mean you should ditch your favorite bed position. Many women don’t enjoy lying on their sides. And while it’s safe, it might not feel good. If you don’t like the feeling, you can try sleeping on your side while tilting your head.
Studies have shown that women who sleep on their sides during pregnancy are less likely to have a baby that doesn’t have enough blood circulation. This reduces the risk of stillbirth by half. To make sleeping on your side easier, you can bend your knees and use pillows to provide support for your tummy.
It’s important to understand that your body changes position while you sleep, but you should aim to start every sleep on your side, whether it’s a nap during the day or a nighttime sleep. If you wake up in the middle of your sleep, roll back onto your side to continue your sleep. Your midwife can provide you with more information about sleeping on your side during pregnancy.
Taking melatonin
Melatonin is a natural hormone produced by the body and can help with insomnia. However, it is important for pregnant women to consult with their doctor before taking any supplement. There are no studies to show whether or not melatonin supplements are safe to take during pregnancy.
However, the FDA does not regulate these supplements as strictly as other medicines. This means that it is important for pregnant women to check the label to make sure that the supplement cbti sleep hygiene technique is free from tainted ingredients. They also warn against taking higher doses than recommended. Because of the lack of regulation, the recommended dosage of melatonin for insomnia is not known.
Some studies on melatonin during pregnancy have shown positive effects. Animal studies have shown that the substance reduces the risk of intrauterine growth retardation and protects the fetus from oxidative stress and neurosensory disabilities. However, if you are pregnant, it is essential to talk to your healthcare provider about the risks associated with using melatonin. It is also recommended that you try a variety of other sleep aids first.
Keeping a sleep diary
Keeping a sleep diary can help you figure out why you aren’t sleeping enough. A diary will record more specific details, such as the time you went to bed, how many times you were awake, and how much you slept for. You can also include any medication you’ve taken and their dosage.
If you’ve been waking up in the middle of the night, try to change the routine. Instead of lying in bed watching the clock, try doing something boring until you feel sleepy. However, this can be a difficult change for some women. Especially if they share a bed with their partner or pet.
One possible solution is to use an app that tracks sleep patterns. If you are constantly waking up during the night, this can be a huge contributing factor to insomnia. An app that monitors your sleep habits can help you identify patterns in your sleep and pinpoint the cause of your problems.