Introduction to insomnia during pregnancy
Pregnancy is a very special stage in a woman\’s life. Many changes occur physically and psychologically, one of which is insomnia during pregnancy. Pregnant mothers often find it difficult to fall asleep or wake up at 4 or 5 o\’clock and find it difficult to fall asleep again due to factors such as worry, excitement, pain, and frequent urination. I was also four months pregnant and had insomnia almost all night every night, which brought a lot of discomfort to my body.
Nutritional conditioning to relieve insomnia during pregnancy
Nutritional conditioning is very important for insomnia during pregnancy. The intake of nutrients can relieve anxiety and improve sleep. It is recommended that pregnant mothers eat more foods containing nutrients such as magnesium, calcium, vitamin B6, and iron, and avoid excessive intake of caffeinated beverages such as coffee, cola, etc., because caffeine will strengthen the brain\’s comfort response and affect sleep.
Psychological adjustment to relieve insomnia during pregnancy
Psychological factors also have a certain impact on the occurrence of insomnia during pregnancy. Psychological diseases such as depression, anxiety, tension, stress, etc. can lead to insomnia. Therefore, pregnant mothers need to make psychological adjustments, relax their emotions, be full of emotions, and have a positive attitude. They can also learn some simple yoga, meditation, or deep breathing methods to regulate and relax, which can help relieve insomnia.
Environmental adjustment to relieve insomnia during pregnancy
Sleep environment also plays a role in insomnia during pregnancy. It is recommended that pregnant mothers fall asleep at the same time every night to establish a regular sleep schedule. When sleeping, they should turn off TVs, mobile phones and other interfering toys or objects, and keep the bed quiet, cool and dark to avoid external interference to the brain. , easier to fall asleep.
Herbal remedies to relieve insomnia during pregnancy
Herbal conditioning is a relatively mild method that mostly uses natural ingredients. Many herbs are also widely used in traditional Chinese medicine to calm the mind and regulate sleep. However, herbal medicines used during pregnancy must strictly follow the doctor\’s instructions to avoid excessive impact on the fetus. The most commonly used herbs include wolfberry, chrysanthemum, poria, polygala, jujube kernel, etc.
Summary
Insomnia during pregnancy is a problem that accompanies pregnant women throughout pregnancy. Relieving insomnia during pregnancy requires adjustments from multiple aspects one by one. First of all, we must pay attention to nutritional intake and avoid excessive caffeine intake. Secondly, we must make psychological adjustments to maintain a stable and optimistic mood. In addition, adjust the sleeping environment and try to create a quiet, cool, and dark environment to alleviate sleep deprivation. Finally, you can use herbal medicine and strictly follow the doctor\’s instructions to safely and gently relieve insomnia during pregnancy and bring better sleep quality.
