Causes:
There are many factors that can contribute insomnia during pregnancy. Hormonal changes, cramps, bathroom frequent visits, prenatal anxiety and a long pre-date list due to "back" can all add to keep you overnight. Throw in a baby bump constantly expanding and get comfortable in bed can seem almost impossible!
With all this in mind, we have compiled a "need to know" facts and tips to prevent and get through the nights awake while you wait:
what you can do:
1. Try to stop stressing! While sleepless nights may be unfortunate for you (and perhaps your partner) lack of will not hurt your baby zzz. Try to let go of this concern and see if it helps reduce some anxiety. The less you worry, the more you sleep!
2. emotional to do list. Sometimes we are so busy during the days that we barely have time to think. This may mean that the time our head on the pillow at night, our brain is moving at top speed to start working through some of the issues we have shelved throughout the day. Try to avoid the emotional overload night checking with you throughout the day and deal with all questions during the day. The night is for sleeping, not to worry!
3. Do not force. If you hit the hay because you think you should be in bed, you could be the fight against the natural rhythms of your body. If you find that you are lying in bed for more than 20-30 minutes and can not seem to drift, consider getting up and taking care of a small task, little energy (eg, write a list groceries or make a planning meals for the week). Taking care of this detail might just make you tired enough to fall asleep once you are back in the bed
What to avoid :.
1. Caffeine : Generally, it is not recommended for pregnant women to consume more than 150-300 mg of caffeine per day. Not only could this help to keep you overnight, but it can also be dangerous for your baby.
2. sleep aids : While taking a pill might seem the easy answer, sleep aids can be dangerous during pregnancy. In addition, based on prescription or pills based plant to sleep prevents your body to move through its natural process for feeding at night.
3. Big meals before bedtime : Hopping into bed immediately after a big meal might be the only thing you want to do, but it could also cause burns to stomach that could hold you all night. Try to finish dinner several hours before bedtime to give your body time to digest before calling it a night.
What helps?
1. Try to go to bed and wake up at the same time every day . This routine will help cue your body for better sleep once bedtime "the clock strikes.
2. Although sometimes unavoidable, try not to nap during the day or make sure that you are only for a nap at most 20-30 minutes. Sleep during the day for longer than this period could mean that your body will not be ready to switch off at bedtime.
3. Make regular exercise , but not too close to bedtime. The adrenaline of the out of work can stay in your body and prevent you from being able to fall asleep.
4. Do not watch TV or read in bed Go to bed only when you are asleep and avoid using the bed for stressful activities such as paying bills or respond to work emails.
Awake at night considering your options for cord blood bank? We are here to answer any questions you may have. Follow the link to get the cord blood 101 and learn more about banking with Insception!