it can be difficult to get eight hours of sleep during pregnancy due to fluctuating hormones, difficulty finding a comfortable sleeping position, and frequent trips to the toilet. Don’t worry if you are having trouble sleeping at night. There are some drug-free options that can help. Two experts were consulted to help us find better sleep using all-natural remedies. These are six smart, safe solutions that can be used during pregnancy.
Aromatherapy has existed for many centuries. Aromatherapy is the practice of using essential oils to soothe and heal your body. Johns Hopkins Medicine says that essential oils can be inhaled by the nose and travel to the amygdala (the part of the brain that controls emotions).
Before you start using essential oils during pregnancy, make sure to consult your doctor. Sherry Ross MD, a woman’s health expert and author, says that aromatherapy is safe for pregnancy. However, it is not a scientifically proven method. She-ology: The definitive guide to women’s intimate health. Before using essential oils, it is a good idea to talk with your ob/gyn.
The benefits of herbal tea include helping you to relax before bed. However, it is important to not drink too much to avoid having to go to the bathroom in the middle of the night. Diana Quinn, ND is a naturopathic doctor and former president of the Michigan Association of Naturopathic Physicians. She recommends that you start your day with a cup of herbal green tea about an hour before bed. Oatstraw is her favorite tea for sleeping, and can be found in tea form at most grocery stores. Ross also suggests that lemon balm and lavender teas are safe options to treat insomnia in pregnancy. You should consult your doctor before you make any herbal teas during pregnancy.
Quinn suggests that you drink your tea before bed. However, you shouldn’t eat or drink before bed. Quinn also recommends drinking tea with a light snack, such as a handful of nuts. This will help to keep your glycemic levels stable so you don’t feel hungry at 5 a.m .
Ross states that a relaxing massage can help you to relax and unwind before you go to bed. Your partner can gently massage your neck, shoulders, hands, or feet if it’s causing you pain. To help align your body, place pillows around your stomach if you are lying on your back. Essential oils can be used for aromatherapy. However, lotions and massage oil are also effective. These tips will help you safely give and receive prenatal massages at your home.
Acupuncture, a traditional Chinese medicine that uses very thin needles to strategically insert into the body, is an example of traditional Chinese medicine. Although it may sound scary, acupuncture is safe during pregnancy. Many people swear by its benefits. Ross states that acupuncture is safe for pregnant women and can be used to treat a variety of symptoms, including nausea, fatigue and heartburn. Prenatal care is important, so make sure you get it done by someone who is trained. If you are at high risk of pregnancy, your doctor should give you the go ahead.
A proven method to relax and prepare your body before going to sleep is taking a bath before you go to bed. Warm baths, taken at least an hour before bedtime, were shown to improve sleep quality and regulate core body temperature. Ross suggests taking a warm bath with candles and bath oils. You should make sure that the water temperature is at least 100 degrees before you get in. Pregnant women shouldn’t allow their core temperature to exceed 102 degrees Fahrenheit.
6. Take a look at Magnesium Supplements
Women who are pregnant should consume 350 mg of magnesium per day. It helps build baby’s nervous systems and reduces the risk of preterm labor. According to a 2017 study, it can also help with some pregnancy complications. Quinn also claims that magnesium supplements may reduce muscle pain, which can be a problem during pregnancy. You should consult your doctor before taking too much magnesium.
Ross advises against taking over-the-counter melatonin during pregnancy. There is not enough evidence to support their safety. Ross also warns against the use of CBD, Ambien, or any other prescription sleep medication without consulting your OB.
If you are experiencing trouble sleeping, consult your healthcare provider. Sleeping is as essential in life as eating and drinking. Ross states that getting a good night of sleep is essential for your mental and physical health, especially during pregnancy. Talk to your obstetrician if insomnia is a problem throughout pregnancy. Sleep must be your number one priority!
Sherry A.MD, FACOG is an experienced ob-gyn who has more than 25 years of experience. She is the author of She-ology: The definitive guide to women’s intimate health. Period Founded URJA Beauty with her co-founder. Ross received her medical degree at New York Medical College. She also completed her residency at University of Southern California School Of Medicine. She is currently a physician at Providence St. John’s Hospital, Santa Monica, California.
Diana QuinnND is a naturopathic doctor with more than 15 years experience. She is a holistic physician who specializes in somatic bodywork, as well as working with people who are marginalized, such LGBTQ+, Black, and survivors of trauma. Quinn graduated from the National University of Natural Medicine, Portland, Oregon. She was also the president of Michigan Association of Naturopathic Physicians. She completed the 2018 Health Leaders Fellowship at The Ecology Center in environmental justice.
Please note that the Bump and all information and materials it contains do not constitute medical advice or diagnosis. Always consult a qualified doctor or other health professional regarding your particular circumstances.