Pregnancy can bring a host of sleep challenges, from hormone fluctuations to frequent bathroom trips. Fortunately, there are several drug-free methods to help you get better rest. Here are six expert-recommended, pregnancy-safe solutions:
1. Try Aromatherapy
Aromatherapy involves inhaling or using essential oils on the skin to promote relaxation and wellness. Essential oils can affect the brain’s amygdala, which controls emotions. Before using any essential oils, consult with your doctor to ensure they are safe for use during pregnancy.
- Safe Choices: Lavender and chamomile are often considered safe.
- Avoid: Certain oils like rosemary and clary sage may not be recommended during pregnancy.
2. Drink an Herbal Tea
Herbal teas can help you unwind before bed. However, be mindful of your intake to avoid frequent bathroom trips at night.
- Recommended Teas: Oatstraw, lavender, and lemon balm teas are safe and can help with insomnia.
- Precaution: Always check with your doctor before trying new herbal teas, as some may not be safe during pregnancy.
Pair your tea with a light, high-protein snack like a handful of nuts to maintain steady blood sugar levels overnight.
3. Get a Bedtime Massage
A relaxing massage can help you de-stress and prepare for sleep. Have your partner gently massage your shoulders, hands, feet, or any area causing discomfort. Use cushions to support your body if lying on your side and avoid lying on your belly.
- Enhance with Aromatherapy: Combine massage with safe essential oils or use lotions and massage oils.
4. Give Acupuncture a Go
Acupuncture involves inserting thin needles into specific body points and is generally safe during pregnancy when performed by a trained professional.
- Benefits: Can help alleviate symptoms such as nausea, fatigue, heartburn, and back pain.
- Precaution: Ensure your acupuncturist knows you are pregnant and consult your doctor, especially if you have a high-risk pregnancy.
5. Take a Warm Bath
A warm bath can help relax your body and prepare it for sleep.
- Procedure: Take a bath an hour or two before bedtime. Use candles, Epsom salts, and bath oils for added relaxation.
- Temperature: Keep the water temperature below 100 degrees Fahrenheit to avoid raising your core body temperature too high.
6. Consider Magnesium Supplements
Magnesium is crucial for pregnant women, supporting the development of the baby’s nervous system and reducing the risk of preterm labor. It can also help with muscle pain and improve sleep.
- Dosage: Pregnant women should consume 350 to 360 milligrams of magnesium daily.
- Consultation: Always check with your doctor before taking supplements, as excessive magnesium can cause diarrhea.
Sleep Aids to Avoid
- Melatonin Supplements: Not enough research confirms their safety during pregnancy.
- CBD and Prescription Sleep Medications: Avoid unless approved by your OB.
Conclusion
Getting adequate sleep is essential for your health and your baby’s development. If you continue to struggle with sleep, consult your healthcare provider to find the best natural remedies suited for your needs. Prioritizing sleep will support your mental and physical well-being throughout your pregnancy.