Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
Sleep while you’re free to.
Youre going to miss it once the baby comes.
Its true: Insomnia during pregnancy is pretty common.
Thats why its important to nip pregnancy insomnia in the bud.
Another way totreat insomniathen?
board-certified physician, certified sleep specialist, sleep coach, and founder ofThe Solution is Sleep
What causes insomnia during pregnancy?
Soaring estrogen levels in your third trimester can also cause astuffy noseor swelling of your nasal tissuecalled rhinitis.
Your growing bump can also be to blame for nightly aches and pains, says Dr. Holliday-Bell.
As your baby grows, so does the pressure on your joints, back, and bladder.
But some people get it in early pregnancy, too.
But more research is needed to solidify this connection.
Exercise has been shown to promote deeper-quality sleepand can be particularly helpful during pregnancy, says Dr. Holliday-Bell.
Even gentle forms of movement can make a big difference.
Exercise has been shown to promote deeper-quality sleep and can be particularly helpful during pregnancy.
board-certified physician, certified sleep specialist, sleep coach, and founder ofThe Solution is Sleep
Among its many benefits, it helps to promote relaxation, she adds.
That means it can help you de-stress and get a good nights sleep.
This reduced amount of magnesium may particularly happen in the second trimester, says Dr. Holliday-Bell.
How much magnesium do you need?
In pregnancy, its recommended to take between 350 and 400 milligrams of magnesium daily, adds Dr. Holliday-Bell.
Luckily, there are manyfoods rich in magnesiumincluding seeds, nuts, green vegetables, and beans.
you’re able to also get magnesium throughprenatal vitaminsor supplements.
If you plan to take amagnesium supplement to help you sleepwhile youre pregnant, talk to your doctor beforehand.
They can help figure out if its the right choice for you.
Thats a major win when it comes to getting better sleep.
On top of that, lavender oil has a calming effect, says Dr. Holliday-Bell.
It has been shown to relieve stress and anxiety and promote relaxation, she adds.
All good things for a restful nights sleep.
If you want to try this out, Dr. Holliday-Bell recommends using anoil diffuser.
This is the safest method of use, she adds.
If you’re able to tolerate the smell, move to the diffuser.
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And because its safe to drink in pregnancy, its worth a try.
But the pelvic floor also bears the brunt of weight during pregnancyliterally.
Not a good recipe for sleep.
A way to help this?Pelvic floor relaxationexercises, says Dr. Holliday-Bell.
These include deepbelly breathing, happy baby pose in yoga, anddeep squatting.
Get a rubdown
Theres no better time to pamper yourself with a goodmassagethan during pregnancy.
Thats why you should only see a massage therapist who has a prenatal massage certification.
They have special training in safe techniques for pregnant people.
See an acupuncturist
Not a fan of needles (even minuscule ones)?
And if yourpregnancy-related back painis keeping you up at night, theres even more good news.
Still, like with prenatal massage, there are certain trigger points that are unsafe to activate during pregnancy.
For this reason, acupuncture should only be performed by a licensed professional with experience treating pregnant people.
And of course, check that you get the okay from your OB/GYN or midwife, says Dr. Holliday-Bell.
Are OTC sleep aids safe to take during pregnancy?
Heres a breakdown of the most common ones, and if theyre safe to take in pregnancy.
But theres some growing concern that acetaminophen could potentially harm your babys development, she says.
But many other studies have found no association.
The safest way to take it?
The smallest dose for the shortest time, and only when absolutely necessary.
And if youre not comfortable taking it?
There are plenty of other safe options (both OTC medicines and natural remedies) to help you sleep.
Unisom
Unisom (doxylamine) is an antihistamine that treats insomnia.
Its often prescribed along with pyridoxine (vitamin B6) to treat nausea and vomiting in pregnancy.
But doxylamine is also safe for occasional sleep issues during pregnancy, says Dr. Holliday-Bell.
Unfortunately, its not that simple.
For one, melatonin supplements arent monitored by the FDA.
That means you cant be sure that every advertised product is safe and effective.
Theres also limited research on its safety in pregnant people.
), bring it up to your doctor, says Dr. Holliday-Bell.
Good quality sleep is not only helpful for you, but also your unborn child, she adds.
So dont wait until youre totally wiped out to talk to your OB/GYN or midwife.
Its best to address sleep issues as soon as they arise, says Dr. Holliday-Bell.
The sooner you get sleep, the better itll be for you and your baby.
medically reviewed byAndrea Braden, MD, OB/GYN
Fanni, Daniela et al.
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Yang J, Wang Y, Xu J, et al.
Acupuncture for low back and/or pelvic pain during pregnancy: a systematic review and meta-analysis of randomised controlled trials.
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