Many readers are interested in the right subject: 8 The Best in Pregnancy Sleep. We are pleased that our makers have already done the research on modern studies on the subject that fascinates you. We will give you a wide range of answers based on information from the latest medical reports, advanced research papers, and sample surveys. Keep repeating to find out more.
Pregnancy can be very difficult, especially if you are already sleeping badly. Pregnancy is accompanied by all kinds sleep disturbances such as leg cramps, back pain, nausea, heartburn, and snoring. Read the message and learn some tips before going to bed pregnancy Beld these tips will help you outside as well pregnancy as well.
Sleeping pills during pregnancy
1. cushion
Use pillows as sleep support during sleep pregnancy pool is very necessary. They provide the following help and support you sleep Calm. Pillows between the bent knees help the lower back. Pillows behind the back help you sleep Calm on one side. Pregnant women are recommended to sleep on their left side.
There are specially made pillows for pregnancy now available on the market. There are U-shaped, C-shaped, or body-length cushions on the market. You can still use the regular cushions you have at home to help your back and stomach while you sleep.
If you suffer from heartburn while sleeping. the pregnancy You can place an extra pillow under your head.
2. food and drink
A good table is very important pregnancy For your well – being and that of your baby. More than that, what you eat and what you drink play an important role with regard to the quality and comfort of your food and drink. sleep .
- For a better night’s sleep, a glass of hot milk is recommended. sleep L-tryptophan in milk increases the amount of serotonin in the brain.
- It is still necessary to eat non-heavy snacks for eruptions, for example, protein and carbohydrate-rich snacks such as the center of a milk sandwich. An overly heavy stomach can lead to nausea.
- If you suffer from heartburn, remember to avoid eating even larger amounts of food before bedtime. Shortly after dinner, the problem will worsen.
3. ways to relax
Different ways to relax before going to sleep have a good chance to help you you sleep Peaceful. One of the right ways to relax is to have the opportunity to do the work for you. Remember.
- Massage – Massage is always a good way to relax. pregnancy The Partners can offer foot massages, hand massages, neck and shoulder massages, and more. Some massage techniques are also useful for family time, so invite your partner to practice with you as soon as possible. If you want to seek professional help, make sure the professional understands your pregnancy and is skilled in working with pregnant women.
- Take deep breaths. Deep breathing is still considered one of the health of sleep aids during pregnancy . Breathing deeply and rhythmically relieves muscle tension, lowers your heart rate, and helps you fall asleep quickly. Lie on your back on the bed with the window wide open. If you are over 15 months pregnant, sleeping on your side is more comfortable. For example, choose the left side so the baby does not press on the major blood vessels of the body in the abdomen. Breathe in deeply and slowly through the nose, keeping the mouth closed. Hold for a few moments before exhaling and beginning again.
- Yoga and stretching. Yoga and stretching are excellent ways to relax during pregnancy. Yoga breathing exercises are still helpful. However, be careful about the yoga poses you use and instead choose poses that are recommended for pregnant women. A wide range of yoga and stretching classes are offered. If you are unable to do these exercises yourself at home because you watch too many yoga videos, seek professional help.
4. modern muscle relaxation
This relaxation technique can take several weeks to master. However, once you get the hang of it, you will definitely get the most out of it. sleep during pregnancy The first step is to lie down on the bed. Lying on the bed, first tense and relax the muscles. Try to focus on one muscle group at a time. Remember to alternate sides.
Start with the hands, forearms, shoulders, face, chin, shoulders, and chest and continue until you reach other parts of the body such as the abdomen, back, legs, and feet.
5. controlled images
It can be very cool to imagine yourself having fun in a non-quiet space. Imagine every detail of the scene. For example, imagine yourself on a sandy beach, standing on a background of blooming flowers, or on a snowy slope, each scene is unique.
Imagine the sounds, textures, smells, and colors around you. Maintain your concentration for as long as possible. Include it if you can. not sleep Try it all at once and you will definitely relax! to sleep .
6. exercise
After pregnancy, systematic physiological exercise helps maintain energy and health for the first nine months of pregnancy. Physiological exercise also affects the body. sleep It can also help with sleep problems during menstruation. pregnancy .
Take it easy and do not exercise more than about 4 hours before bedtime. Exercise just before bedtime. to sleep a few hours after physiological force. Instead, strive to exercise regularly in the afternoon or evening.
7. complementary therapies
Complementary medicine such as aromatherapy and herbal remedies are often recommended. as sleep aids during pregnancy .
Aromatherapy oils appear to be very effective against nausea, back pain, and swollen ankles during pregnancy. It is not dangerous to use aromatherapy oils during pregnancy, as long as one is not in poor health and uses them occasionally. pregnancy A few drops of chamomile or lavender can help you relax and enjoy a good night’s sleep. sleep during pregnancy .
Consult your health care provider to determine if aromatherapy is right for you. Wait until the second semester to do that, too. of pregnancy Use essential oils to relax.
8. medication
Generally, it is best to ignore medication during treatment pregnancy If your doctor recommends it, you are of course obligated to take your own medication regularly, whether you are pregnant or not.
In cases of severe sleep In the second trimester and in the last trimester of pregnancy there may be problems and over-the-counter medications may be recommended of pregnancy field antihistamines (such as doxylamine or diphenhydramine hydrochloride). as sleep aids during pregnancy .
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