![]() ![]() Even if this time is exhausting and nothing seems to help: try to think positively. On the other hand, especially when you are resting, you will notice how much of your energy is consumed, and the thirst and hunger it triggers. With your belly ballooning every few weeks and rapidly increasing in weight, there is added pressure on your bladder resulting in non-stop tossing and turning in bed. On the one hand, your mini-me demands a lot of attention and closeness when awake. The pregnancy cycle is difficult for new mums-to-be especially when those sleepless nights kick in. After all, you need enough energy for everyday life with your baby. You will be amazed at how much energy you can refuel by doing so, because 10 to 15 minutes are just enough for the body to recharge its batteries a bit. Especially when the nights are shorter and not so relaxing, you should take special note of the following tip: during the day, when your baby is also sleeping, seize every opportunity to also take short naps or breaks. These irregularities prepare you for the first weeks with your newly born baby, for example when you have to get up several times a night for breastfeeding or feeding, or because of other adjustment problems. Last but not least, mother nature has a confession to make: the nocturnal restlessness and the deprivation of sleep that torments your nerves has been consciously set up this way. What your sleep during pregnancy has to do with the postpartum period The right sleeping position can make all the difference – especially if you are unsure where to place the growing belly. A nursing pillow can help you find a comfortable position.Not a tea drinker? Warm milk with honey can also do the trick. Likewise valerian-, lavender- or lemon balm tea have a calming effect. ![]() To soothe the body and slow down its operating mode, a relaxing bath in the evening can help.Therefore, you should eat your last meal or snack at least two hours before going to bed. Eating too late and eating greasy meals keeps the stomach active and can make it difficult to fall asleep.In general, a lot of exercise during the day promotes fatigue – but not when it is too late in the evening! Your metabolism, circulation and nervous system need at least two hours to wind down and come to rest- otherwise exercise ends up preventing falling asleep.You should reduce the consumption of caffeinated drinks such as coke, coffee and black tea, as they stimulate the body and circulation.In order to minimize night-time use of the toilet, you should drink most of the fluid before and after noon, and then drink less in the evening. Surgeon General observed that sleep disorders, sleep deprivation, and sleepiness affect as many as 70 million Americans and result in 16 billion in annual health-care expenses and 50 billion in lost productivity. What can help you to reduce sleep problems during pregnancyĮven if some complaints are difficult or impossible to avoid, there are a few tips you can use to help you get as much sleep as possible:
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