Pregnancy Advice: Tips to dealing with insomnia during pregnancy
Let’s talk pregnancy. I often find when I talk to my maternity shoot clients, that many of them suffer from insomnia during pregnancy. This can become worse as your progress in pregnancy and your bump becomes bigger, you may need to go to the toilet more often or just find it hard to switch off. One study undertaken in America, discovered that 80% of women experience pregnancy insomnia. So, here are some tips to help you have a better night sleep.
1. CUT BACK ON EVENING DRINKS DURING PREGNANCY
During the first and third trimesters of your pregnancy, in particular, you may find you need to urinate frequently during the night, since your baby is positioned in a way that presses on your uterus and gives you the need to go to the toilet more often. Try and help yourself by cutting back on the evening drinks, especially those with caffeine in, as these are bladder stimulants.
2. TRY AND MAINTAIN A REGULAR SLEEP/WAKE ROUTINE
Try and make sure you go to sleep and wake up at the same time each day, to help with the insomnia.This will make you feel more alert during the day.
3. SLEEP ON YOUR LEFT SIDE DURING PREGNANCY
During the third trimester of pregnancy, it is recommended that expecting mothers sleep on their left side. This increases the flow of blood and nutrients to the fetus, uterus, and kidneys. Also, try to avoid sleeping on your back for extended periods of time.
4. USE PILLOWS
To help with back pain especially in the third trimester of pregnancy, lay on your left side with your hips and knees bent, and place pillows between your knees, under your abdomen and behind your back.
5. EXERCISE REGULARLY DURING PREGNANCY
Unless your doctor has advised you against exercise, taking regular exercise can not only help your mood, keep you fit and improve circulation, but it can also aid sleep.
6. TRY RELAXATION TECHNIQUES
Meditation can help with insomnia during pregnancy. Relaxation helps with anxiety and worry which you may be feeling if tired and lacking in sleep. How about trying maternity yoga?
7. GET UP OUT OF BED IF YOU ARE STRUGGLING TO SLEEP
We have all been there, where we are lying awake in bed desperate to sleep. The best advice is to not lie there but to get out of bed and do another relaxing activity such as reading, writing, take a warm bath, or any other relaxing activity before returning to bed.
So here are just a few tips of how to reduce insomnia whilst pregnant. If anyone has any other suggestions, please do let me know.
How about considering pampering yourself during this special time and booking a maternity photography shoot. What a better way to relax and be pampered then to have a professional makeup artist do your hair and makeup, before choosing some beautiful dresses to make you feel a million dollars. Capture this special time with memorable photographs. For further information, including pricing and portfolio, please visit, www.nataliemossphotography.co.uk
Kathyrn is a fantastic photographer in Sheffield. Take a look at her recent blog story.