Pregnancy often causes all kinds of sleep disorders, including nausea, heartburn, leg cramps, snoring, and bad sleep habits that have been abused before. These may make these problems worse. Here are some tips to help you get a better night’s sleep – during pregnancy And after him.
1 – Watch what you eat when you eat and drink: –
Try to reduce caffeine by reducing drinks and caffeine-containing foods, such as coffee, tea, soft drinks and chocolates, and try to avoid them in the afternoon and evening.
2 – drink less fluids late in the afternoon and evening: –
Working to drink more fluids early in the day and less in the evening, this helps to reduce bathroom breaks in the middle of the night.
Avoid heavy meals and spicy foods before sleeping:
Spicy foods such as hot peppers and acidic foods such as tomatoes can cause heartburn and indigestion due to a large meal close to bedtime. Heartburn is a problem that may prevent some people from sleeping, so it is recommended to eat snacks and heavy foods earlier , And try to give yourself two to three hours to digest food before going to bed.
4 – Snack before bed to reduce morning sickness: –
If you are suffering from nausea, a snack may help keep your stomach containing some food – that is, the stomach is empty, which helps nausea – and trying to eat snacks such as salads is good, especially before bedtime.
Learn how to relax: –
1 – Take a nap: –
Snoozing for 30-60 minutes during the day makes you more alert, sharpens memory, generally reduces feelings of fatigue, and a study summary conducted by the American National Foundation. More than half of pregnant women take at least one nap during the work week, and 60 percent take a nap on The least weekend, though siesta time, though nap time very late today (or for too long) can interfere with your sleep at night.
2 – Do not work late in the day: –
Work on your exercise activities early in the day, as the practice of working very soon of bedtime increases anxiety as it steals you from deep sleep and so by overlapping the accident in your natural sleep cycle.