4 smart and powerful tips for dealing with insomnia in early pregnancy

Many things change in the body during pregnancy, even from the moment you start carrying the fetus in the stomach. Yes, in fact, not a few pregnant women complain of insomnia at night, aka insomnia in early pregnancy. In fact, when you are pregnant you need enough rest time. In fact, why do many pregnant women find it difficult to sleep at night in the first trimester and are there ways to recover?

What causes insomnia in early pregnancy?

According to a study from the European Journal of Obstetrics and Gynecology and Reproductive Biology, out of 486 pregnancies about 44 percent of pregnant women reported frequent wakefulness or difficulty sleeping at night in the early trimester of pregnancy.

Although it's not really a condition to worry about, often experiencing insomnia in early pregnancy can gradually affect your body's condition. Moreover, you should get optimal sleep time, in order to maintain the health of your own body and the fetus in the womb.

Similar to the causes of insomnia that are often experienced by some people, insomia that occurs in the first trimester of pregnant women also has the main underlying cause. This is because when pregnant, a woman's body will experience changes in progesterone levels which tend to increase in the early trimester of pregnancy.

Not only that, there are still various things that cause insomnia in early pregnancy, such as:

• Often experience insomnia before becoming pregnant
• Starvation in the middle of the night
• Nausea
• Restless and anxious
• Eating too much spicy food, causing digestive problems and stomach upset
• Discomfort in the body
• Depression
• Urinating frequently
• Restless legs syndrome (RLS)

How to deal with insomnia at night in early pregnancy?

Don't let insomnia in early pregnancy interfere with the health of your body and the fetus in the womb. So, you should try some of the following tips to solve it:

1. Apply good sleep habits

From now on, make sure you do the same set of habits just before going to bed at night. Routines like this can more or less help make the body more relaxed, relaxed, and calm, so that later you will fall asleep more easily.

Start by sleeping and waking up at the same time every day, keeping your eyes clear of the blue light (blue light) from gadget at least 1 hour before bedtime, to take a warm shower before bed. In essence, make sure you do this routine every night before bed.

2. Adjust your diet and exercise routine

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In fact, food and drink can actually make you experience insomnia in early pregnancy. That is why, it is recommended that you eat dinner early, chew your food slowly, and eat a light snack a few hours before bed.

In order to help you fall asleep faster, a glass of warm milk at night could be the right choice. But remember, it's best to limit drinking caffeinated drinks and avoid drinking lots of fluids before bed.

On the other hand, keeping yourself active in the morning, afternoon, and evening by regularly doing moderate exercise can help you sleep better at night.

3. Create a comfortable sleeping atmosphere

After doing a variety of good habits before bed, now is the time to make your sleeping environment as comfortable as possible. For example, by tucking a pillow between your knees, using a pillow under your stomach, or sleeping on a pillow that is slightly low or high.

Do whatever tricks can make you more comfortable sleeping through the night. If possible, dim the lights and cool the room while you sleep. Minimal lighting and cool air can build a good sleeping atmosphere.

4. Relaxation and meditation

A 2015 study published in the journal Obstetric Medicine, suggested that meditation can help manage insomnia in early pregnancy.

Regularly doing relaxation and meditation exercises can help calm anxious thoughts, stress, and depression in the early trimester of pregnancy. This is because these activities relax the muscles in the body.

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