Insomnia in pregnant women often occurs in the first and third trimesters, resulting in the body not getting enough rest. This is cause by physical changes, such as the expansion of the uterus that presses on the bladder, causing the bladder to have less capacity, causing the mother to get up to urinate frequently even while sleeping, resulting in less sleep.
In the third trimester, in addition to the bladder expanding, there are also other discomforts, such as nausea, easy vomiting, easy cramps, the abdomen expanding, causing the lungs to push the diaphragm up, reducing lung capacity, difficulty breathing, easy shortness of breath, heartburn, including mental changes due to the body secreting 2 types of hormones: cortisol and adrenaline, causing pregnant mothers to be easily stress, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, resulting in more difficulty sleeping.
Collection of methods to relieve insomnia on your own:
Adjust your bedtime and sleep on time consistently: Generally, a woman’s body should get at least 7 hours of adequate rest. If you are a pregnant woman, you should sleep more than that. Because in addition to helping the body get enough rest. And enhancing the body’s systems to work at their fullest efficiency. It also helps prevent mental health problems that arise from insufficient rest.
You should not drink a lot of water at night: You should drink water throughout the day, but you should stop drinking water about 2-3 hours before going to bed to prevent frequent urination during the night. You can also drink warm milk to help pregnant women sleep better.
In addition, pregnant women should limit the amount of tea or coffee they drink each day. Because if the body has a high amount of caffeine, it can cause insomnia and also increases the risk of the baby having a low birth weight. Which may lead to health problems in the future, including the risk of miscarriage.
Eat foods that help you sleep easily: Foods suitable for pregnant women who have trouble sleeping include breads. Because starchy foods have a sedative-like effect, helping to stimulate the release of serotonin, a neurotransmitter and hormone that helps control sleep. This type of food also helps restore the body. It is suitable for pregnant mothers because the body needs more energy than usual. However, you should not eat too much because it may cause the mother to become overweight.
Other foods and drinks such as lettuce because this vegetable contains lactucarium. A substance that causes drowsiness; Cassia also has a sedative effect and helps you sleep. Or drinks such as warm milk mixed with honey because milk contains the amino acid tryptophan. Which is convert to serotonin, causing the nerves to relax. Honey has a mild sedative effect, reducing anxiety and helping you sleep well.