How to relieve insomnia in late pregnancy?
During pregnancy, pregnant women often suffer from insomnia. Especially in the third trimester, the problem of insomnia becomes more prominent. Long-term insomnia will not only have adverse effects on the pregnant mother herself, but also affect the health of the fetus. What are some methods to alleviate insomnia in late pregnancy? The following will give you a detailed introduction from four aspects: exercise, diet, psychology, and sleep environment.
Sports
Appropriate exercise can enhance the physical fitness of pregnant mothers and improve sleep quality. Currently, pregnant mothers can choose aerobic exercise such as walking, yoga, swimming, etc. These exercises have obvious effects on relieving insomnia in late pregnancy.
Secondly, pregnant mothers can choose to take a walk after dinner. This can stimulate gastrointestinal motility, promote digestion, help digest food, reduce upper abdominal bloating and heartburn and other uncomfortable symptoms, and is beneficial to alleviating insomnia during pregnancy.
Diet
During pregnancy, the diet of pregnant women is also particularly important. In order to alleviate the problem of insomnia in late pregnancy, pregnant women need to follow the following principles:
First, avoid spicy and irritating foods and drinks, such as chili peppers, coffee, tea, etc. These foods or drinks can irritate the digestive system, affect sleep, and cause insomnia during pregnancy.
Secondly, pay attention to nutritional balance and avoid excessive hunger or satiety. Pregnant women need to eat more vegetables and fruits and reduce their intake of fat and sugar. It is not advisable to eat too much food within two hours before going to bed. You can drink some milk or eat some mild food such as millet porridge, which can help relieve insomnia in late pregnancy.
Psychology
Emotional stability plays a key role in alleviating insomnia in late pregnancy. Pregnant women need to maintain a good attitude and avoid excessive worry and tension. You can take some relaxing measures, such as listening to light music, doing yoga, etc. to help stabilize your mood.
In addition, pregnant women can do some relaxing exercises before going to bed, such as deep breathing exercises, foot soaking in warm water, etc., to help relax the body and mind.
Sleep environment
For pregnant women, a quiet and comfortable sleeping environment is a necessary condition to ensure sleep. Pregnant women need to choose some soft and comfortable mattresses and soft pillows to better relax their muscles and joints. After eating and exercising, it is necessary to maintain adequate sleep time. It is recommended to maintain a quiet and comfortable environment during rest, such as turning on the air conditioner or fan, etc., to keep the temperature appropriate and the noise low.
Summary
Insomnia in late pregnancy brings great harm to the health of pregnant mothers and fetuses. In order to alleviate this problem, pregnant women need to make targeted adjustments from four aspects: exercise, diet, psychology and sleep environment. Exercise can enhance physical fitness and improve sleep quality; the diet should be nutritionally balanced to avoid excessive hunger or satiety; the mind should be kept stable and avoid excessive worry and tension; the sleeping environment should be kept quiet and comfortable. We hope that pregnant women can follow the above guidance to alleviate the problem of insomnia in late pregnancy and have a healthy pregnancy.
