Gretchen Lovett's Blog, page 3

Natural Ways to Treat Insomnia During Pregnancy

There’s nothing worse than insomnia. After an exhausting day, you climb under the sheets and stare up at the ceiling, waiting for…nothing. From frequent trips to the bathroom to difficulties getting comfortable, sleep can be elusive to capture and even harder to hold on to. (1) A good night’s sleep can positively affect your immune system, your metabolism, your memory (2). Think that fuzzy headed feeling is an early-onset “mommy brain?” Think again. It could be related to a lack of restful sleep.

So you know you need it, but how do you get it?

Getting a good night’s sleep can start earlier in the day. Diet and exercise are often touted as a cure all for everything from cancer to diabetes, but there is science to back up those claims. Digital distractions play a role as well, interrupting your body’s natural circadian rhythm. Pregnancy hormones can also cause you to react differently to substances that never bothered you before (think that afternoon cup of coffee.)

Natural remedies don’t come with a convenient prescription and a guarantee that one strategy will always work. Sometimes you’ve just got to try and see if it works for you. Every woman is different, and while it may take a little trial and error, when you find the culprit, the results can be amazing.

Try one or more of these natural remedies to cure your insomnia and send you blissfully off into dreamland.

Cut out caffeine. Sound too difficult? Switch to tea, or decaf. Try drinking only one cup of coffee in the morning, and try not to drink coffee in the afternoon. Make sure you get enough sunlight during the day. This will help set your body’s natural clock. Turn off the television, stop checking your Facebook or Instagram at least two hours before going to bed. What can you do for two hours without devices? Read out loud to your baby bump, or take a bath. You need that downtime now before your bundle of joy arrives. Try to eat healthy, whole foods, and do your best not to overeat. It can be tempting, especially now, to throw caution out the window and eat whatever looks good, but eating too much or eating late in the evening can have a negative affect on sleep. (3) Try an app! There is a lot out there in the digital space designed to help people just like you get a restful night sleep. Rain! Rain! Lets you drift off to the sounds of a rainstorm or waves washing on a beach. Other apps tell you stories or help you track your sleeping habits. (4) Get your exercise in. Even at the end of your pregnancy, it is still important to get your body moving. Try going for a walk when you can, or putting on your favorite music and rocking in your living room. Try a body pillow. Yes, there are pillows designed especially for expectant mothers. A little bit of money might just solve your woes if the problem is that you are never able to get comfortable. You can find a body pillow at Target or Walmart, or shop online at Amazon.com. Get a massage. Okay, during the COVID-19 pandemic, this might not be possible, but massage is a great way to loosen tension in your muscles that might be contributing to back pain or leg pain and depriving you of sleep. In the event that a professional massage is out of reach, you could enlist the help of a lover. A foam roller, traditionally used for long distance runners, is a great self-massage tool. Or use a bread roller to massage out your calves and lower back. Try aromatherapy. There are studies that indicate the scent of lavender helps decrease heart rate and promote sleep. (5) Some enterprising companies have seized on this information to help babies settle down faster. (Think tip for the not-to-distant future) You can find lavender bath and beauty products in your local pharmacy or grocery store. Adjust the temperature in your bedroom. You want your room to be a little bit cool, so you can snuggle under the blankets instead of tossing them off. (6)

(1) O’Connor, A. 2019. Insomnia During Pregnancy. Retrieved from: https://www.whattoexpect.com/pregnanc...

(2) Division of Sleep Medicine, Harvard Medical School. Retrieved from: http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep

(3) Mawer, R. 2020. 17 Proven Tips to Sleep Better at Night. Retrieved from: https://www.healthline.com/nutrition/17-tips-to-sleep-better#11.-Dont-eat-late-in-the-evening

(4) Timmons, J. 2019. The Best Insomnia Apps of 2019. Retrieved from: https://www.healthline.com/health/healthy-sleep/top-insomnia-iphone-android-apps

(5) Serras, L. 2019. 15 Scents to Help You Sleep. Retrieved from: https://www.fragrancex.com/blog/scents-to-help-you-sleep/

(6) National Sleep Foundation. Retrieved from: https://www.sleep.org/articles/temper...