![]() ![]() Make sure you're as comfortable as you can be in bed. Consider sleeping in another room if your partner's snoring is keeping you awake.Īn uncomfortable mattress can add to the problem, so turn over your mattress, or replace it if you've had it for seven years or more. Wear earplugs and an eye mask if noise and light wake you up. If you're in the mood, sex is a good way of getting to sleep, because the feel-good chemicals (endorphins) that are released relax you. A non-caffeinated warm drink such as milk may help, or no more than one cup of camomile tea. Don't take anything work-related into your bedroom, and try to resolve arguments with your partner before turning in.Īvoid having caffeine late in the evening. Keep your bedroom well-aired and not too warm. Gentle yoga or relaxation exercises may also help you to get in the mood for sleep. Get into a regular bedtime routine that includes relaxation, such as reading or listening to music. At bedtime, put your phone out of sight, rather than on your bedside table. Stay away from screens in the late evening. Too little vitamin B in your diet may contribute to insomnia.ĭon't eat dinner too late, as your body needs time to digest food before you sleep. Grains, yeast extract, fish, and green vegetables are rich in vitamin B. Try to eat a healthy diet that includes plenty of B vitamin-rich foods. Walking, swimming, or pregnancy exercise classes are good options. Talk to your midwife or doctor about any pregnancy symptoms that are keeping you awake, such as backache, pelvic girdle pain, carpal tunnel syndrome or painful sinuses.Īim to get some exercise every day, even though your tiredness may make it hard. If you're really exhausted, maybe you could work from home one day a week, or come in later or leave earlier to avoid the rush hour. Talk to your line manager about your work arrangements. Have something to eat and drink, and go outside in the fresh air for a short while. If you are working, get away from your desk at lunchtime. If you are at home with young children, try to put your feet up while they have their nap. This will help you to top up on the sleep you lost at night. Have a nap, if you're able to, in the daytime. Though being sleep-deprived is tough, it won't harm your baby. Try not to worry about not being able to sleep. You may also be dreaming quite vividly and waking with a start, as well as needing to get up for frequent visits to the loo. Or maybe your baby is particularly active at night. It's normal to have trouble getting to sleep and staying asleep, even though you're really tired.Īdded to this, you may also be physically uncomfortable and have backache or tender breasts. Could seeing a complementary therapist help me?įeeling anxious, fearful, worried, or just excited about your new baby can make switching off at bedtime difficult. ![]() Which natural remedies can help me to sleep?. ![]()
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