![]() ![]() For example, if you have a milky drink before bed every night, eventually just catching sight of your favourite mug could make you feel sleepy. Just make it a small drink, or you could wake up needing a wee later (Hashmi 2016, Sharma and Andrade 2012).Ī consistent bedtime ritual, where you do the same things at the same time each night, will help your brain to associate your routine with sleep (Doghramji 2014, Sharma and Andrade 2012). A warm, milky drink before bedtime may help you to feel drowsy, too (Sharma and Andrade 2012). This helps to regulate your body clock so that you naturally start to wind down as bedtime approaches (Sharma and Andrade 2012). Try to have a fixed time for going to bed and getting up (Doghramji 2014, NICE 2015). Here are a few tips that may help you get more sleep: Create a nightly ritual ![]() ![]() Still, it’s important to look after yourself during pregnancy. Being tired may be annoying for you, but your baby won’t suffer any ill-effects (NHS 2015). What can I do to tackle insomnia?Firstly, try not to worry that it’s having an effect on your baby. worries and anxiety about your baby's arrival and becoming a mum (Hashmi et al 2016).snoring and congestion (Sarberg et al 2014), which affects the quality of your sleep.leg cramps (Hashmi 2016) or restless legs (Hashmi 2016, Mindell 2014).a need to wee more (Murray and Hassall 2014, Mindell et al 2014).difficulty getting comfortable in bed (Mindell et al 2014).There are lots of reasons you might experience restless nights (Mindell et al 2014), including: But poor sleep during pregnancy is very common, with over three quarters of mums-to-be finding that the quality of their sleep is worse during this time (Mindell et al 2014). Why can't I get to sleep?If you've always slept well, it might come as a shock if you're experiencing insomnia now you’re pregnant. ![]()
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