If you're reading this article, chances are you've been spending too many nights tossing and turning. Knowing this is normal during pregnancy — especially in your first and third trimesters — doesn't make it any easier to bear. Now you're desperate to get some shut-eye, and we can help. If you're already practicing good sleep hygiene but still not slumbering peacefully, here are a few remedies to help you get the sleep you crave.
Pillows
Using pillows to support your belly and back in bed can mean the difference between a sleepless night and a peaceful slumber. Tucking a pillow between your bent knees supports your lower back and may make side-sleeping (your best option as pregnancy advances) more comfortable. A pillow tucked behind your back can also help you to maintain a side-lying position while you sleep. Maternity pillow abound, but regular pillows work fine, too.
• Single or dual pregnancy wedge
Wedge-shaped pillow support your belly when you lie on your side. You can also use them to prop yourself up to a semi-recline when you're lying on your back. The dual pregnancy wedge is two pillows (attached with adjustable Velcro tabs) that provide simultaneous support in front and back.
• Full-length body pillow
Body pillow are at least 5 feet long and are designed to support the back and cradle the belly.
* Sleeping Bean
Support your belly and your back by wrapping yourself around this column-shaped pillow. It makes a good nursing pillow later, and you can use a smaller Sleeping Bean as a bolster or bumper to protect your baby in his crib. Available from Bean Products ; call (800) 726-8365.
Foods
What you eat — and when you eat it — can affect the quality of your sleep.
Warm milk
Drinking a glass of warm milk before bedtime is a time-tested way to bring on sleep. Experts believe the amino acid L-tryptophan (found in milk and other foods such as turkey and eggs) makes eyelids heavy by raising the level of a chemical in the brain called serotonin. Others suggest the somnambulant effects of warm milk may be all in your head. But if it helps you snooze, does it really matter? Warning: Don't go all the way and take tryptophan supplements — they're not safe during pregnancy.
Protein-packed snacks
If bad dreams, headaches, or full-body sweats are disturbing your sleep, you could be suffering from low blood sugar. To fix the problem, try a high-protein snack before bed such as an egg, some peanut butter, or a slice of turkey on bread to keep your blood sugar up during the night.
Relaxation techniques
If you're tense, anxious, or overtired, sleep can seem as hard to grab as your own shadow. Try these simple, time-tested techniques to help calm your mind, relax your muscles, and put sleep within your grasp.
Yoga and stretching
In addition to helping you relax, yoga and stretching have the added benefit of keeping you toned and flexible during pregnancy. Many gyms, health clubs, and YMCAs offer yoga and stretch classes; some are designed specifically for pregnant women. Or you can create your own stretch routine with simple moves for your neck and shoulders, calves and hamstrings, and back and waist. Although you don't want to work up a sweat too close to bedtime (see Exercise, below), gently stretching your muscles during the day and before bedtime can make falling asleep easier.
Massage
Getting a massage relaxes tense or tired muscles. If you visit a professional massage therapist, make sure he or she has experience working with pregnant women and uses a table and pillow designed for that purpose. Professional massage can be expensive, but getting a foot, hand, or neck massage at home from your generous partner is a perfect way to wind down before bed.
Deep breathing
Breathing deeply and rhythmically can ease muscle tension, lower your heart rate, and help you fall asleep faster. Lie down on the carpet or your bed with your feet shoulder-width apart. (If you're in the second half of your pregnancy, rest on your side with a pillow between your legs for support or wedge a pillow partly under the right side of your back so you're tilted slightly to the left.) With your mouth closed, breathe slowly through your nose, feeling your stomach rise as you gradually fill your diaphragm and lungs with air. Hold for one second before exhaling through your nose to the count of four.
Progressive muscle relaxation
It may take you several weeks to master progressive relaxation, but once you do, it can really help you sleep. Lying on your bed or even on the floor, you can release tight muscles by first tensing and then completely relaxing them. Focus on one group of muscles at a time and alternate between your right and left side. Start by tensing and releasing your hand and forearm muscles, followed by your biceps and triceps, face and jaw, chest and shoulders, stomach, thighs, and so on until you reach your feet.
Guided imagery
Picture yourself in a quiet, relaxing scene — lying on a warm sandy beach or walking in a field of wildflowers. Now imagine every detail of the scene, including the sounds, smells, tastes, and textures around you. If you can't picture a relaxing setting, use an image from a photograph or magazine and fill in the missing details. It may take some practice, but guided imagery can calm your restless or anxious mind and help you slip into a deep sleep.
Exercise
Regular exercise during pregnancy makes you healthier both physically and mentally, and it can help you sleep better, too — provided you don't exercise vigorously within four hours of bedtime. Working out too close to bedtime can rev you up and even rob you of deep sleep by interfering with your natural sleep cycle. Instead, work up a sweat in the morning, afternoon, or early evening.
Prescription and over-the-counter medications
Ideally you should avoid all medications (including herbal remedies) during pregnancy, since most drugs have not been tested on pregnant women and it can be hard to know what affect they may have on your baby. If you have a severe sleep problem or disorder, your practitioner may recommend a prescription or over-the-counter drug to use during your second or third trimester. But you should never take any medication during pregnancy without first consulting your doctor or midwife.
Over the counter medications
Ask your doctor or midwife if you can take an antihistamine. Diphenhydramine hydrochloride and doxyalamine (brand names include Benadryl, Sominex, and Unisom) are generally considered safe during pregnancy, although drowsiness is a side effect — not the primary effect — of the drug. Since other possible side effects include impaired alertness and dizziness, you should not drive or operate machinery after taking this medication.
Prescription medications
If you're suffering from severe insomnia or anxiety, your healthcare provider may recommend that you take a prescription sleeping medication. Warning: Never drive or operate machinery after taking a drug to help you sleep.
source from http://www.babycenter.com
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