Insomnia is a sleep disorder. It is a very stressful physical condition. And with pregnancy, the stress doubles. However, insomnia during pregnancy occurs due to hormone imbalances in the body. The most regular reason to suffer from insomnia during the early stages of pregnancy is because of hormonal changes. However, some portion of people goes through at some during the whole pregnancy session. However, there are some solutions too. Solutions such as hygiene, relaxation, along with cognitive behavioral therapy, lend their helping hand to deal with them.
Well, a survey based on 2018, out of 448 pregnancy, around 44.7% of women went through insomnia. However, they faced this issue during their first trimester. Many studies conclude that insomnia is common in people who faced insomnia before pregnancy. Although this is common for every individual during this pregnancy session.
This issue of insomnia worsens as the month’s proceeds. Although there is a high chance appearing at any of those trimesters. However, the first trimester is the most likable stage to face such a sleep disorder. Well, some easy home remedial steps can help one with insomnia. Let us have a look-
Prevent Insomnia With Better Sleep Hygiene:
Sleep hygiene is a necessary step that everyone should follow. They help the body to get sleep at a faster pace. Better sleep hygiene can make the brain slow down to fall asleep faster. People should follow given below steps-
I. Always sleep on the bed. Never try taking a nap also in some other location.
II. Maintain a time table for getting to and waking from sleep.
III. Try maintaining the bedroom atmosphere dark along with serene.
IV. Prepare the bed cozy and inviting.
V. Avoid usage of the screen while trying to sleep.
VI. Get up. If you fail to fall asleep for 15 to 30 min just get up.
VII. It is better to limit the usage of caffeine before bed. However, with complete eradication, it even helps better.
VIII. Intake fluids, the entire day time, is healthy. Although try avoiding taking fluids some hours before bedtime.
Some honorable mentions, such as a warm bath is very helpful in sleeping better. Other than this, a massage to relieve stress is also going to help.
Try Taking A Dietary Supplement:
When you are pregnant, you under a doctor’s supervision. Therefore ask your doctor to help you out here in dealing with this insomniac condition. Never indulges in taking any sort of dietary supplement without your doctor’s supervision. However, there are some herbal dietary supplements, which also helps a lot in treating insomnia during these hours. The naturally occurring hormone melatonin comes in supplement form. They are convenient in treating this insomnia. However, many studies show some physical benefits from melatonin. This offers healthy brain development to the fetus inside.
Relaxation Methods To Deal With Sleep Disorder:
Some relaxation methods can help one out with treating the insomniac conditions. Yoga is very helpful in relaxation. Other than this, progressive meditation is also very helpful in treating insomnia during the early stages of pregnancy.