Insomnia [1] is a common problem experienced by many people. The scenarios of sleepless nights are so annoying and frightening to many individuals as the lack of sleep can cause many mental and physical issues. This problem can be exacerbated during the time women are pregnant. While this miserable situation actually does no harm to a baby, it can have negative effects on the mother-to-be. When women experience sleeplessness in their pregnancy, chances are that they are more likely to irritation and tiredness. In this article, we, AllRemedies.com have provided some common causes as well as top 13 effective home remedies how to stop insomnia naturally without pills during pregnancy.
Learn more: 30 Natural Home Remedies for Insomnia in Adults
So what are the culprits of this sleep problem when women are pregnant? Here are the list of the reasons why sleep deprivation is so popular:
It comes as no surprise that insomnia can be hormonal related. During pregnancy, the progesterone level, which is the hormone promoting sleep and sleepiness in the women body fluctuates, thus causes some changes in their body. Many of them even fall victim to bad breakouts and other digestive issues besides sleep deprivation. When women give birth to their baby, this problem will gradually disappear. “How to stop insomnia?” will still be a question for many pregnant women [2] to answer owing to the changes in the hormones.
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There are a lot to expect to become a mother. The joy and happiness of having a baby is tremendous. However, many women find it very hard to strike a balance between their working schedules and entertainment. They have a lot to prepare for the birth of the baby, which leaves them less time to care for themselves and other things. These negative thoughts of overwhelming responsibilities will keep them up at night, making them unable to fall asleep.
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It is a common knowledge that pregnant women are more likely to external factors as their body becomes more sensitive when they are expecting a baby. As a result, some causes of their sleepless nights are noises as well as changes in temperature such as extreme cold or heat.
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In many cultures, it is believed that in order to keep the baby safe, pregnant women should not do any physical activities. This is completely wrong. If the mothers to be do not move their body in their daytime, they will not burn many calories. Therefore, the energy they get from consuming a large amount of food will not be spent on anything, which makes them wide awake at night. Another reason why some women have trouble falling asleep at night is because they sleep too much in the afternoon. If they have met the necessary amount of sleep for their body, it is obvious that they cannot sleep at night.
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As we have mentioned before, the foods that pregnant people take in might have an effect on their sleeping patterns [3]. If they consume a lot of sugar and carb during day time, their blood sugar levels will be unstable by rising up and down constantly. Moreover, if they eat too late at night, their snacks also keep them wide awake when they are not digested properly.
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When women carry their baby, it puts a lot of pressure on their body literally. Therefore, back pain seems to be inevitable during pregnancy. Some people have troubles sleeping at night because their back aches terribly. If they want to know how to cure insomnia, they should find the treatment for back pain.
See more: Top 35 Best Natural Home Remedies for Back Pain
Carrying a baby may put a lot of pressure on a woman’s urinary system, thus they have to go to the toilet frequently. If this happens at night in the middle of their sleep, they will suffer from insomnia to some extent. To have a better quality of their sleep, some tips about drinking and eating should be considered.
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Vomiting is quite prevalent among pregnant women, especially at the beginning of their pregnancy. Many people have to suffer from the annoying sessions of vomiting and nausea, thus they are unable to sleep well at night. As miserable as it might seem, taking sleeping pills during pregnancy seems to be a big no no. There are some simple natural techniques how to stop insomnia that women can follow to dwindle the severity or to eliminate sleeplessness.
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It goes without saying that the number one factor causing some people to suffer from insomnia is stress and anxiety, whether they are pregnant or not. Therefore, if a pregnant woman prolongs their stress and depression, their insomnia will not get any better. “How to stop insomnia” will still be a lingering question if the mother to be cannot find enough time to relax themselves in various ways.
In order to relax both mentally and physically, it is highly recommended that they should take up some meditation exercise or yoga. Some other solutions can be shared with their husband or friends about their worries, going to the movie, listening to music, etc. They should also keep in mind that one of the most natural yet effective ways how to stop insomnia is to keep activities that are physically demanding at bay. No muscle training and lifting should be allowed this time.
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Alcohol and caffeinated drinks [4] should be eliminated from the diet of pregnant women. Not only do they cause severe troubles of sleeping in these mothers to be, they can also do harm to the babies. If you are a heavy drinker before you get pregnant, the answer to the question of how to stop insomnia is to cut down on your consumption of alcohol [5] as well as other drinks that contain caffeine.
If you want to keep yourself wide awake during daytime while ensuring the safety of you and your beloved baby, it is highly recommended that you substitute these heavy drinks with healthy options like smoothies. Smoothies are made from fruits and vegetables, which contain a large amount of antioxidants and anti-inflammatory properties. Many of these valuable nutrients will boost your concentration during the day without causing sleep problems at night.
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There is a quote that goes this way: Habits are the second natures. From this quote, we can make a guess about how to stop insomnia naturally without pills right away. It is making sleeping a priority by following the same schedule almost every night. Sometimes it is quite challenging to go to bed early as you have so much work to complete, or you want to watch a movie after a long day. However, your health will suffer if you do not get the sufficient amount of sleep each night. Accordingly, you will see a decrease in the severity of sleepless nights once you have made an effort to go to bed early.
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When you are losing your sleep constantly whether when you are pregnant or not, your body rhythms have been messed up. In order to wake up your body in the morning as well as increase the vitamin D production of your system [6], it is essential to expose to the natural light from the sun. By this way, you will feel much energetic for daily activities, and this is how to stop insomnia. Being productive in daytime makes your body tired, thus it can make you sleep better at night.
One thing to bear in mind is not to sunbathe too late in the morning or noon because the UV rays from the sun will do more harm than good. And of course you do not want to age quickly or having wrinkled skin.
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Many pregnant women tend to multi task in their bed, whether it is working, watching TV or even eating because they feel comfortable doing so. However, one of the tips how to stop insomnia is to protect the ultimate function of the bed, which is for sleeping. If you train your brain into thinking that your bed can also be used for other activities, it will still believe that you should be working or doing other things rather than sleeping at night time. The lack of sleep can therefore bring about unwanted effected on your physical and emotional health.
On the other hand, during your pregnancy, if you want the answer how to stop insomnia, it is strongly recommended that you should utilize your bed for increasing the quality of your sleep. Other tasks had better be performed elsewhere.
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One of the reasons why so many people including those who are pregnant have difficulties in sleeping is that they consume excessive amount of food at dinner time. When they eat too much before bed, their body will totally focus on digesting the food rather than being ready for a good night sleep. Moreover, the great pressure that these foods put on your stomach will worsen the problem as carrying a baby is hard enough. Therefore, one of the tip that women should follow to know how to stop insomnia naturally without pills is to eat light meals before they go to sleep, and do not snack on so many junk foods as well.
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One of the main culprits of sleepless nights is the exposure to high technical devices [7] such as TV, cell phones, laptops, and such kinds of things. First, your temptation to stay up late to watch till the end of your favorite episodes will rob you off your sleep. You will definitely forget the time if you are engrossed in the movies. Secondly, the blue light emitted from these devices has the potential to cause sleep deprivation. It is made possible by the fact that your body biological clock is switched off at sunset. At night time, your system gives off a hormone called melanin, which boosts the feeling of sleepiness. However, if you use your cell phones, laptop and TV too late at night, this will mess up your sleeping pattern, and how to stop insomnia will still remain a big question.
As a result, in order to retain your sleeping schedule, you had better keep yourself away from these devices at least one hour before you go to bed.
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Many doctors suggest you to drink a glass of warm milk to increase the quality of your sleep. There must be a reason behind it, which is known as tryptophan [8]. Tryptophan [9] is an essential amino acid, which is packed in a great variety of food choices. This mineral acts as a converter of melatonin when it is digested by the body. By this way, it can substitute the loss of melatonin production in case of insomnia. And increasing the intake of this amino acid by eating tryptophan rich foods is how to stop insomnia in pregnant women.
Dietary choices are vitally important as they are how to stop insomnia with those annoying sleepless nights. Tryptophan can be found in great amount in dairy products including cheese and milk. Nuts and seeds such as walnuts, almonds, peanut, and so on are also packed with this amino acid, which promote better sleep. Other food groups which need to be mentioned are fruits such as apple, banana, melon, etc. and vegetables including seaweed and broccoli.
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It is not much of an exaggeration that pregnant women tend to lose the density of their bones as the task of carrying the baby is such a challenge. Unfortunately, calcium is an important mineral that assists the brain in producing melatonin, the so-called ‘sleep hormone’. If the intake of calcium is not enough, insomnia will kick in. So, how to stop insomnia in those who do not have enough calcium? The answer is simple: Consume more calcium dense foods.
Various food choices are packed with calcium. Therefore, instead of rushing to the nearest pharmacy to get calcium supplements to treat your sleepless nights, it is possible that you get the adequate amount from what you eat in a day. You should make an effort to eat more beans (black bean, kidney bean, and soy bean are fine), dairy products (cheese and milk), and some kinds of vegetables, especially green leafy ones (broccoli, lettuce) to induce your sleep at night if you are pregnant women suffering from insomnia.
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Spicy foods are great options for those who want to boost their metabolism or losing weight, but they also brought about many negative effects in return. They can cause difficulties for your body to digest the intake of food as well as mess up the acid reflux in your system and cause heartburn. This can be really undesirable for many people, especially for those who are expecting a baby. Furthermore, fatty foods also add up to the problem of sleeplessness, and containing fatty food is absolutely not how to stop insomnia naturally without pills in pregnant people. These dietary choices will result in fragmented sleep patterns as it increases the stomach acid at night time, thus give way for insomnia to strike.
In order to get better quality of sleep, pregnant women are advised to keep spicy and fatty foods such as curry, noodles or many types of junk foods at bay, particularly close to bedtime. If they really crave them, it is better for them to eat them in daytime.
Keep reading: 30 Natural at Home Remedies for Acid Reflux in Adults
If you eat right, you can prevent heartburn and other health problems.
As opposed to what many people think, many kinds of tea is capable of curing sleepless nights, therefore sipping on some tea is how to cure insomnia in pregnant women. Chamomile tea tops the list of the drinks which help with insomnia. Other types are lotus tea, passion fruit tea as well as peppermint tea. Remember not to opt for green tea as it contains natural caffeine, which makes you feel awake. Drinking green tea in the morning can do wonder for your health and your concentration as well, however, consuming it in night time is not a good idea if you are the victim of insomnia.
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In today’s society, there is a myth that grains contain a lot of carbs, which will mess up your blood sugar levels, and thus only create havoc to your body. It is completely wrong. Without the existence of grains, your brain cannot function properly, and your body will not be at its best. Grains can also be effective in curing sleeplessness, and they are among the best foods how to stop insomnia gradually. They comprise of a lot of useful minerals and amino acids, which help with the production of melatonin. There are some wonderful sources of melatonin in grains such as oatmeal, brown rice, barley, etc. By taking in a sufficient amount of these goodies, your body will slowly regulate itself to get rid of the nuisance insomnia brings about, especially when you are pregnant.
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One of the top tips how to stop insomnia naturally without pills during pregnancy is to boost the consumption of magnesium, an amazing mineral responsible for relaxing your body, thus making sleepiness much easier to come over. Many women take magnesium supplements in their pregnancy to increase the quality of their sleep. However, it is completely possible to get enough of this wonderful mineral from the foods you consume daily, even when you are expecting a baby. The list of magnesium dense foods is long, with the existence of fatty fish such as tuna, salmon, and cod liver. Dark leafy greens and some fruits such as banana are also insomnia fighters as they are packed with a decent amount of magnesium.
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In conclusion, the tips and remedies how to stop insomnia naturally without pills during pregnancy are various, but we strongly recommend you to opt for the most natural ones if your situation is not severe. If you experience serious health effects from losing your sleep during your pregnancy, it is advisory that you consult a doctor to treat the issue with the right methods. In case you have any How To tips and tricks which can help others to deal with sleepless nights, feel free to share in the comment section below.
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