Four Tips To Increase Your Quality Of Sleep During Pregnancy

Fatigue is a common indication of pregnancies. (Maybe your body is preparing for 18 years of sleeping in a slumber?) However, some women suffer insomnia pregnancy sign on top of the fatigue, even though they're attempting to rest. These suggestions can be helpful.

Are you pregnant, exhausted and lying in bed, but wide awake? Eileen Sloan is a psychiatrist at Toronto Sleep Institute at Mount Sinai Hospital. She says that as high as 80 percent of pregnant women suffer from insomnia (difficulty falling asleep or staying asleep) at some point in their nine-month-old pregnancy. This is a major concern for about 20 % of mothers.

Fatigue is a typical symptom of pregnancy. It typically begins within the first 3 months. However, it is more common to experience sleepiness toward the end of. You could feel like you're always going to the bathroom or trying to put your growing belly into the right position, or thinking about what you need to do prior to your baby's arrival. Whatever the reason, here are some expert strategies to help you get the rest you require.

1. Stay up until late

While it may seem counter-intuitive, Sloan says that rather than going to bed earlier in case you're struggling with sleeping, you should sleep later than you usually do. "The psychological stress of falling asleep is greater," she says, and she adds that as time passes, your brain will connect sleeping at that time of sleep, and that association will make it easier to sleep. When you're doing your night owl thing, ensure that you're reading, bathing, and engaging in other activities that are quiet. The blue light of electronics can cause sleep hormone melatonin to be stifled by screens.

2. Nap strategically

People who have the insomnia sign of pregnancy designation are typically advised not to take a nap. Sloan says that women who are pregnant could be an exception to the rule. They could feel exhausted and need rest during the daytime. The most important thing, however, is to take your siesta at the right time--between 1 p.m. between 1 and 3 p.m. It's when there's a natural dip in the body's circadian rhythm. If you're working and want to go back to bed might not be an alternative. If you live near your workplace and can time your lunch so that you get a quick 20-minute nap, great. If not, go for a soothing, leisurely stroll instead. Researchers from the University of Birmingham discovered that taking a stroll during lunchtime can relieve tension and make you feel more relaxed. This, Sloan says, can aid in sleeping better at night. One thing to avoid if you're having trouble sleeping in the evening is to lie on the couch after working. Sloan says that if you have a nap around 6 p.m., your circadian rhythm will be accelerating. "You're likely to disrupt your nighttime sleep."

3. Get out of bed

Your brain needs to link being in bed with sleeping, so if you've been in a trance for between 15 and 20 minutes and you're still awake, get up, leave the room, and head out to take a quiet time, like knitting or flipping through an issue of a magazine as suggested by Sloane. Check your bed once more after 20 minutes to check if you're now ready to sleep. If you're not, try waking up. As hard as it is, try not to worry about not being awake. "We tell ourselves, 'I'm not going to get to sleep I'm so tired, this is terrible. I'll be exhausted tomorrow,'" Sloane says. However, worrying can make it more difficult to get to sleep. But the truth is that we are able to rise and can function the next day."

4. Mind over matter

Certain women experience more anxiety during pregnancy. Discuss with your doctor if you feel you are constantly worried. Yoga or meditation can help if you're feeling anxious or worried. It is also possible to do some light exercises during the day, if your physician is in agreement. If you've been experiencing insomnia throughout your pregnancy, it could be an indication that you might be experiencing anxiety or depression.