Safe and effective natural remedies to improve sleep during pregnancy

Pregnancy can make you feel exhausted and cause insomnia at night. Hormonal changes and physical discomfort during pregnancy can also cause lack of sleep. Here are five safe and effective natural remedies to help you get good night sleep.

Written By Editorial Team | Updated : January 2, 2020 8:14 AM IST

Pregnancy-stress

Pregnant and have difficulty sleeping? Don’t worry, you are not alone. Many women experience sleep problems during pregnancy. Pregnant women tend sleep more during their first trimesters but with each passing trimester, their sleep quality also drops. Pregnancy can make you feel exhausted and cause insomnia at night. Hormonal changes and physical discomfort during pregnancy can also cause lack of sleep. During your first trimester, you may experience these changes - waking up frequently to visit the bathroom, physical and emotional stress not making you sleep, or feeling more sleepy during the day. In the second trimester, the fetus moves above the bladder and reduces pressure on it. And hence you may feel fewer urges to urinate at night. But emotional stress and the baby’s growth may still disturb your sleep. As you enter the third trimester, your belly size will make you feel discomfort and disturb your sleep. Sinus congestion, heartburn, leg cramps, more pressure on the bladder are other reasons that causes sleep problems during this stage of pregnancy. Luckily, we have safe and effective natural remedies to help you get good night sleep.

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Essential-oils

Essential oils of lavender, ylang-ylang, and chamomile You can use around 2-3 drops of the essential oils of lavender, ylang-ylang or chamomile to comfort your nerves. Not more than a few drops should be used as it may prove to be unsafe if used in excess. Use of lavender oil could be harmful during the first trimester of pregnancy. Check with your doctor, and if you do use it, do so occasionally and not more than 3 drops at a time. • Place the drops on a tissue instead of your pillow. This will ensure that the oil is fresh every time. • You can also indulge in relaxing with a warm bath just before going to bed. Add a few drops of your favorite essential oil to the bath. • If you are using a vaporizer, ensure that it is not left on for more than 15-20 minutes. Too much of exposure may cause nausea and headaches. Another way in which you can use essential oils to help you sleep is by asking your partner to give you a neck and shoulder rub or a foot massage. Dilute around 4 drops of the essential oil in 2 teaspoons of a base oil like olive oil or grapeseed oil.

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Health-problems-can-be-treated-with-Bach-Flower-Threpy-Hindi

Bach Flower Remedies If stress and tension during pregnancy are the main culprits for your sleep problems, you can try Rescue Remedy to soothe your symptoms. If you find yourself waking up suddenly at night, especially after vivid dreams, take 2 drops of Mimulus (single flower remedy) for fear or Rock Rose for terror. Weariness caused by not having slept well at night can be treated with olive oil or Hornbeam.

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Herbal-teas

Herbal Teas Certain herbs have soothing and relaxing properties that prove effective in calming the nerves and inducing sleep. The herbs that can be tried are Valerian, St. John’s wort and Kava. They are available at most health food stores. Herbal tea is prepared by adding 1 tablespoon of dried herbs to a cup of freshly-boiled water. Let the herbs steep in the water for 1 hour. Strain and re-heat the tea before drinking. Herbal teas are best drunk in the following ways – 1 cup in the morning, 1 cup at noon and 1 cup at night. Be cautious about the valerian tea as it has a sedative effect and should not be taken during the day.

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Ginseng1

Fermented Ginseng According to a study published in Pharmacoepidemiology and Drug Safety in 2008, ginseng does not give rise to any adverse effects in pregnant women. Small amounts of ginseng have been proved to be safe to consume during pregnancy. By fermenting ginseng the body is able to absorb it better.

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Cherry-juice

Cherry juice Cherry juice has no known side effects and has been proven to reduce the severity of insomnia. For pregnant women, it may be a safe and natural alternative to hypnotic drugs.