Insomnia during pregnancy: How to safely get a good night’s sleep

Leg relaxation

During pregnancy, it is common to have cramps and swelling in the feet and legs. This produces general discomfort that often makes it hard to fall asleep in the third trimester. Restless legs syndrome is one of the most common issues. Its symptoms can be relieved by applying hot or cold compresses to the legs and a few minutes of stretching exercises before bed.

Get a comfortable pillow

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Generalized discomfort generally begins in the second trimester, when the womb begins to grow and posture is affected. This creates muscle pain that makes it hard to sleep. One way to reduce this type of discomfort is by getting a pillow that fits your arms, legs, neck and back. A good pillow is essential for finding a suitable position to sleep comfortably.

Progressive muscle relaxation (PMR)

Breathing exercises and progressive muscle relaxation (PMR) are very helpful during pregnancy as they relieve stress points in the body and allow you to fall asleep more easily. This technique, used along with conscious breathing, generates a cycle of tension and release of the muscles, increasing the sensation of calm and tranquility to cure insomnia.

Aromatherapy

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If what you are looking for is an effective natural remedy for insomnia, then do not hesitate to use aromatherapy, a technique that consists of inhaling various aromas along with massage. To increase the benefits of aromatherapy, it is recommended to include breathing exercises and use scents such as chamomile and lavender, which, according to science, are two of the most effective for promoting sleep.

Warm shower

If you’re in your second or third trimester of pregnancy, relaxation experts recommend taking a warm shower before bed to help you fall asleep faster. It is suggested to use this technique between one and two hours before going to bed, since it is believed that reducing body temperature allows the body to send sleep signals.

Visualization

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Falling asleep is not always an easy job, especially when you are pregnant. Visualization could be the key to bringing your body into a state of total calm and preparing you to sleep soundly. To carry out visualization exercises, it is also possible to use aromatherapy, and complement it with the nature sounds that produce positive and reaffirming sensations.

Avoid electronic devices before bedtime

Science has been very strict about the use of electronic devices before bed, since constant light contributes to the elevation of cortisol levels associated with insomnia. Distractions of this type produce spikes in anxiety, increase stress, and disrupt healthy sleep patterns to maintain mental and physical wellbeing.

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