 The treatment for insomnia during pregnancy includes changes in your lifestyle and your behavior. Anxiety can be treated by relaxation therapy. There are many relaxation methods such as meditation, yoga, aromatherapy and music. Whatever the reason of your sleeplessness, try the following tips and see if they can help you fall asleep:
What can you do?
- Find a comfortable position for sleeping. Use soft pillows of different sizes. Put a small pillow under your bump, another between your knees and a third in your back.
- Put on loose-fitting, comfortable and breathable clothes at night.
- Take a warm bath before you go to bed. You may add a few drops of lavender oil to your bath water, it will help you relax.
- Drink a glass of warm milk or chamomile tea before bedtime.
- Avoid consuming of such stimulants as nicotine and caffeine.
- Don’t use your bed for any other purposes but for sleeping.
- Try to isolate your bedroom from irritating sounds. If it is very difficult you can try some ear plugs.
- Ensure that your bedroom is not too hot. If it is you may open a window.
- Ensure that you have dark curtains or try an eye-mask to block out disturbing light.
- Avoid daytime napping if it causes you to stay awake at night.
- Light and gentle music without words will help you drift off to sleep.
- Read a book in bed which may help you to fall asleep.
- Try some relaxation exercises in bed when you are ready to sleep: breathe slowly and deeply, clear your mind by visualizing something pleasant for you etc.
- If you can’t fall asleep, get up and read a newspaper, watch television or even knit and continue till you feel drowsy.
- Try not to think that you can’t fall asleep. This will disturb you, and you’ll definitely not be able to sleep at all.
- If it is very difficult for you to fall asleep, or to wake up very early, consider whether you are really tired. If you have stopped work and are leading a more leisurely life for a while, you may not need so much sleep as before.
- If it doesn’t work, make a visit to your doctor. He or she may prescribe safe sleeping pills.
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