Pregnant Can’t Sleep? 3 Tips on Getting More Sleep for You and Your Baby

Pregnant woman unable to sleep

If you’re pregnant and cant sleep, you’re not alone. Insomnia in most pregnant women is a common problem among 75 percent of expectant moms, especially when on the third trimester of pregnancy.

Just like any sleep disorder, if you’re pregnant cant sleep then you need to first identify its causes. This could be a combination of hormonal changes, anxieties, leg cramps and excessive urination. Do not worry too much about your baby or the labor days, I know how I cringe just thinking about it before. But stressing yourself out won’t going to help you one bit. It’s those worrying thoughts that may be why you cant sleep when pregnant, and it’s not healthy for you or your baby.
The following are easy to follow tips suggested by Baby Centre parents when you cant sleep when pregnant. After trying some of these tips you may be surprised how quickly you can fall asleep:

Pregnant Cant Sleep Tip #1 Eat Good Food

“My grandmother told me that drinking a warm cup of milk and having a banana helps you sleep. Well, after many a night of only having one or two hours’ of sleep due to baby moving, cramps and insomnia, I was ready to try anything. Now, whenever I can’t get back to sleep, warm milk and banana does it every time.” Says Prue.

Warm milk paired with fresh fruits like cherries and bananas is a good combination to aid you to sleep. Cherries are good source of melatonin that controls the body’s internal clock to regulate sleep and researchers recommends eating them an hour before bedtime. Bananas are also rich in potassium and magnesium which are natural muscle relaxants.

Pregnant Cant Sleep Tip #2 -“Get Comfortable, means more pillows!”

“Propped up with six pillows (so basically sitting up!) helps a lot. That way I can get at least five hours’ good sleep until I awake at my usual time of 5am. I seem to be able to manage my toddler on this amount of sleep, so it must be good practice for when the baby is born.” – Ali
It gets really uncomfortable sleeping on your bed when you are already in your late pregnancy, that’s why most doctors and midwives often recommend their patients to sleep on a comfy armchair or just like what Ali did, pile those pillows on your back and sleep on comfortably.

Pregnant Cant Sleep Tip #3 -“Relax your mind and soul”

“My hubby helped me get good sleep by talking softly and massaging my aching back. And whenever I woke up due to heartburn or uneasiness, he was the one to make me calm and go back to sleep.” – Shameela
“I listen to a boring discussion on the radio and do the breathing exercises taught in the antenatal yoga classes I go to. These have a really soporific effect.” – Lisa

Relaxation techniques are very helpful if you’re pregnant and cant sleep. Deep breathing exercises and yoga are great ways to relax, it helps you put your body, soul and mind into a state of balance. You could also ask your husband to help you relax just like what Shameela’s husband did. Massage is often used to help babies sleep and it is also a good way in treating insomnia in adults.

So if you’re pregnant and cant sleep, try out these tips to get more rest and relaxation for both you and your unborn child.

Originally posted 2014-12-01 09:07:31. Republished by Blog Post Promoter

Why Can’t I Sleep Through the Night? Top 5 Reasons and Remedies

 

why cant I sleep through the night

There are so many times when I lie aware wondering why can’t I sleep through the night? To give you a recent example, I have a big day the following day so I set my alarm early the next morning. I did not know what happened but it was already past midnight and I’m still wide awake!

I keep on back tracking what I did that day that means I cant sleep through the night. I was sure I did not took any afternoon naps not even a morning nap. I was dead tired the whole day because I did some general cleaning and throw away some stuff and boxes that was supposed to get trashed a long time ago. I’m used to sleeping late at night so I think my brain is having a hard time convincing my body to sleep early

Why can’t I sleep through the night whenever I set my mind to wake up early the following morning? That’s a question that has been puzzling me for a week now. So what I did a little research on the factors that affecting my sleeping habits and I’m pretty convinced of what I found on the reasons why I cant sleep  through the night.

You might also find below the most common reasons why most people are having trouble sleeping through the night:

1. Your room isn’t dark enough

If you cant sleep through the night, this is one of the factors that kept me awake. Because I usually don’t shutdown my laptop before going to bed, so it is mostly on after 30 minutes or so before it goes to sleep mode. Make it sure that your room is dark enough for you to sleep on. There shouldn’t be any lights on especially lights emitted from your TV sets, laptop or any electronic device. Because when your eyes were exposed to light during the night, your brain might be tricked into thinking that it’s waking time and most probably would result to reduce in the production of melatonin that causes sleepiness.

2. Room temperature is too warm

I sweat a lot even if I’m not doing anything I can feel my nose sweating. So basically I can’t sleep on a room with high humidity. I also found out that when you are about to sleep your body and brain has the tendency to cool down and you will thwart the cool-down process when your room is too warm. Keeping a fan or air condition on at a desired level of temperature is the best way to sleep.

3. Clockwatching

This is basically the main reason I think why I wasn’t able to sleep that night. I keep staring at the clock and was worried that I only had a few more hours left to sleep. It wasn’t a good idea at all, you would end up staring at the clock the whole night and not getting any sleep that you wanted. So keep your clock away from your bed and de stress your sleep.

4. Watching YouTube until you’re sleepy

This is one of the things I am guilty of and why I cant sleep through the night. Every time I go to bed I always have my Ipad beside me and browse on any YouTube videos. I thought at first it would help me doze off but it eventually keeps me awake until 2 or 3 in the morning. This is actually a bad idea because watching TV or YouTube stimulates brain activity, which is the exact opposite of what you want to happen if you want to sleep early.

5. Trying to problem-solve in the middle of the night

If you want to sleep early but anxious about something or you have a big problem that you are worried about. Don’t try solving it before going to sleep, redirect your thoughts to something less stressful. Because once you get caught up on the worry treadmill, you will stay awake much longer and wont be able to sleep through the night.

Originally posted 2015-01-05 07:27:34. Republished by Blog Post Promoter

I Can’t sleep! – Try these 5 Sleep Remedies

Woman with insomnia

Do you lie awake at night wondering ‘why cant I sleep’? Then maybe you belong to the 60 percent of Americans who is experiencing a sleep problem every night or almost every night. You are either waking randomly at wee hours of the evening, snoring, waking up too early or feeling tired when they get up the following morning.

Some people may have sleeping pills ready on their medicine cabinet or at their bedside table. But for some, sleeping pills effectiveness can become no more effective than a sugar pill, most especially when you use sleeping pills on a nightly basis. The brain receptors become less sensitive to their effects and can even worsen your insomnia in the long run.

So instead of stacking pills, why not look for other safer and more effective ways to end your struggle every night. You can try these five simple sleep remedies that would help you fall fast asleep tonight.

I Can’t Sleep Tip 1. Prioritize your sleep

Adequate sleep is an important part in living a healthy life, it is one of your body’s basic needs. When you lack sleep it will hinder your ability to concentrate and deal with daily pressure. It becomes harmful not only to yourself but with those around you. Recent studies have emerged that most of minor incidents at home, work and even some road accidents are due to the driver’s dozing off behind the wheels.

Plan your activities during the day so that you can have a relaxing sleep in the evening. Keep out from caffeine and alcohol hours before your bedtime, limit your computer, tablet and Smartphone use at night because the blue light emission from these devices suppresses the sleep hormone melatonin and can impede your circadian rhythm.

I Can’t Sleep Tip 2. Try to de-stress when you get home

The reason why many people scream ‘I cant sleep!’ at night is because of anxiety and stress. One better way to discharge yourself from your stressors during the day is to unwind when you get home from work. You can do this just by gazing up at your ceiling while lying down from your bed or your sofa and count down from 60. This way your parasympathetic nervous system will get stimulated which cause to lower down your blood pressure and slows the pace or your breathing. Counting slowly will also help you get rid of your minds distractions. A cup of hot chamomile tea is also good to calm your nerves and relax your body as well.

I Can’t Sleep Tip 3. Meditate

Another factor for why you may be wondering ‘why is it that I cant sleep?’ is anxiety. If you have many troubling thoughts inside your head, there’s no way you are going to sleep soundly tonight. One way to relax your mind is through meditation.

Meditation sends signals to your sympathetic nervous system’s “fight or flight” response and telling it that it’s all right to relax as what Dr.Weil says, “It can help you put aside thoughts from the day.”

I Can’t Sleep Tip 4. Before bed, get it on

Sex is a good stress reliever and when you are stress free you are most likely going to be sleeping well in your bed tonight. As you notice that after sex most couples quickly fall asleep in no time.

Sheenie Ambardar, MD a psychiatrist in West Hollywood, California has an explanation on this. According to Sheenie, “After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness after sex.”

I Can’t Sleep Tip 5. Try Aromatherapy and lavender oils

If you want to stop wondering ‘I cant sleep and want to get to sleep faster and stay asleep then some oils and aroma might be the answer for you. Aromatherapy can’t cure insomnia, however by using its calming effect and relaxing essential oils before your bedtime can quickly make you fall asleep in a short period of time.

“Studies show it’s one of nature’s best sedatives.” And if you’re stewing about work, anxious about money, or just feeling overwhelmed, try spikenard, vetiver, frankincense, myth and clary sage, says Hope Gillerman an aromatic healer and the creator of the cult line H. Gillerman Organics. Gillerman also added that “These oils will slow you down to promote a heavier, more restorative sleep.”

Originally posted 2014-11-29 11:50:33. Republished by Blog Post Promoter

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

Originally posted 2012-04-30 12:33:40. Republished by Blog Post Promoter

Will Sleeping Pills Help Me Sleep?

medical treatments for insomnia

medical treatments for insomnia

In today’s fast paced world we’re always looking for a quick fix. Got a headache? You can get a pill for that. Need some energy? Knock back an energy drink. The same is true for when you’re wondering how to get to sleep.

Reaching for sleeping pills is the first resort for many. In fact, an article in The Guardian on Britain’s hidden addiction to sleeping pills has highlighted some shocking statistics. Ten percent of people now take medication for insomnia, which amounts to 15.3 million prescriptions every year costing the NHS £50 million per year in sleeping pills. What’s worse is that there has been a ten percent rise in people asking their doctor to ‘help me sleep’ and then knocking back some tablets.

The sharp rise over the last four years coincides with when the recession hits, and suggests that stress and money worries could be the psychological triggers behind people’s insomnia. But is medication the best way forward?

Addressing anxious thoughts can help sooth the soul and help the brain drift to sleep

While beneficial for people with chronic insomnia, a genetic condition or struggling through a brief period (such as a bereavement), sleeping pills can have some worrying side effects. People can form a dependency, believing they can’t sleep without them, they can have more accidents from feeling drowsy the next day and they certainly arent cheap.

It’s been suggested by a leading sleep specialist – Kevin Morgan, professor of gerontology at the University of Loughborough – that cognitive behavioural therapy (CBT) might be a more practical solution for many people suffering from insomnia and wondering how to get to sleep at night. CBT is a form of psychotherapy that teaches people to challenge the irrational and negative thought processes that are causing problems in their life, and is a highly effective method of treating mental disorders, such as anxiety and depression.

With many people’s insomnia caused by anxiety or stress it makes sense that teaching people to address the underlying problems or thoughts causing their insomnia can be a more practical approach than simply popping a pill to paper over the cracks. The Department of Health in the UK is due to assign £400 million over the next four years to this type of talking theory, so it’s clear that the benefits are real and proven.

Combined with sleep hygiene practices

As always, the first step in tackling insomnia is to assess whether your habits are getting in the way of getting a good night’s sleep. This means adopting sleep hygiene practices to eliminate all the stimuli that could be keeping you awake at night wondering ‘how can I get to sleep?’

This includes avoiding stimulants, such as caffeine and alcohol, before you go to bed. While alcohol can help you fall asleep in can prevent you reaching a deep rejuvenating level you need for your body to rest and recuperate. Other habits to avoid are watching TV or sitting in bed working on your laptop late at night.

To help put your mind in a relaxed mood, there are also natural remedies you can try, such as chamomile tea, bananas or a warm glass of milk to help you drift off to the land of nod without the use of medication.

Originally posted 2012-08-21 14:35:45. Republished by Blog Post Promoter

Is Procrastination the Cause of Your Insomnia?

Stressed man playing video game

A new study from Utrecht University from the Netherlands says that “Bedtime procrastination” can mess with your usual sleeping pattern. Let’s say that your usual bedtime is 9pm, while you are already lying down, you just can’t help but open your social media accounts or your favorite video streaming site and just browse on nothing in particular. Then you saw something worth watching and just got hooked up. Oblivious of how many hours had passed, it’s already 4am in the morning and you are just a couple of hours away till your alarm set to wake you up.

Some people procrastinate 2 or 3 times a week. It is either they are binge-watching a new season of the house of cards on Netflix or any other movie marathon on YouTube. I have a friend who has insomnia and she said that it began when she used to binge-view a 24 episode of prison break. She have not sleep for 30 hours and end up a little edgy the next day and couldn’t get to sleep the night after so she binge-watch another season again.  Little did she know that her sleeping pattern has been slowly altering. If the procrastination will continue, then your sleeping hygiene will surely get affected, thus it will most probably lead to insomnia.

Now, insomnia is a hard one to cure.  Almost 50 million Americans are suffering from insomnia and it is growing every hour.  Some have turned to natural remedies and different exercises and a lot of people have turned to over the counter drugs just to get a good night sleep. So, think twice before you open your phones or laptops and began browsing online. Follow your sleeping time and stay away from those disturbing gadgets at least 30 minutes before you sleep. That way you can set your mind and your body to involuntarily drift yourself into dreamland

Originally posted 2014-06-23 13:00:36. Republished by Blog Post Promoter

Help Me Sleep! The Physical and Medical Causes of Insomnia

Help me sleep tip - dont drink coffee late at night
Coffee is great in the morning. But not last thing at night!

Folks who fall asleep the moment their heads hit the bed probably don’t realize just how lucky they are. Unlike you, they don’t mumble “somebody help me sleep” over and over in frustration as they lie awake in bed. So what’s causing your sleepless nights? There are a number of possible reasons.

You need to know that, while insomnia is a disorder on its own, it can also be a symptom of other underlying problems. These issues could either be psychological or physical in nature. Physical conditions include health problems like heartburn and hormonal imbalance. Insomnia may also be a side effect of certain medicines, particularly those for asthma, allergies, and heart problems.

So the next time you find yourself counting sheep at 3 a.m. think about the possible causes for your insomnia attack. If you’ve been suffering from acid reflux or you’ve been taking asthma medication, plan a trip to the doctor. Your physician might be able to recommend tips on how to sleep better.

An alcoholic night cap isn’t going to help you sleep healthily

If you are sure that you’re healthy, look into your daily habits. Do you drink coffee late in the afternoon or after dinner? Do you smoke or drink alcohol regularly? These habits could be causing you to wail ‘help me sleep!’ every night. Caffeine and nicotine are both stimulants that keep you awake. Meanwhile, alcohol may be a sedative that can help you sleep, but it prevents deeper stages of sleep so you end up not feeling rested in the morning.

A simple elimination process can help you get to the bottom of your insomnia problem. By knowing the possible causes for your sleeplessness and paying more attention to your body, you will eventually be able to find the answer to the million dollar question: “What can help me sleep?”

Originally posted 2012-05-02 14:09:32. Republished by Blog Post Promoter

Top 5 Things to Do When You Can’t Sleep

woman in bed with eyes opened suffering insomnia and sleep disorder

It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.

It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:

1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.

2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.

3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.

4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.

5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.

So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?

Originally posted 2014-12-07 13:44:05. Republished by Blog Post Promoter

How Do You Get to Sleep with Restless Leg Syndrome?

restless leg syndrome can stop you getting to sleep

It’s hard enough to be an insomniac and not know how to sleep. So imagine how much harder it is for people suffering from Restless Leg Syndrome (RLS).

Patients with restless leg syndrome complain about an uncontrollable urge to move their legs because of a creeping, crawling, itching or tingling sensation. The only way to relieve themselves of these odd feelings is to move their legs. This results to interrupted sleep or in severe cases, almost no sleep. Because of this, restless leg syndrome patients also worry about how to sleep more at night. They wake up tired, find it hard to concentrate, and are unable to function normally throughout the day just like most insomniacs.

Because of the similarities, many of the recommended natural remedies for insomniacs are applicable for restless less syndrome patients as well. The goals are the same after all: find ways on how to sleep better so that they can take on the new day with enough energy.

To help keep the restless leg syndrome symptoms at bay, experts recommend the following:

  1. Cut back on the caffeine, tobacco, and alcohol. All three substances are known to interfere with sleep, so keep your intake to a minimum.
  2. Develop a regular sleep pattern. Some patients opt for a later bed time and also wake up later in the morning, since the leg sensations occur in the early evenings. Whichever schedule you decide to adapt, sticking to it is important to help condition your body to the idea of regular sleep.
  3. Do mild stretching exercises before bedtime. Stretching and gentle exercise can help lessen the persistence of restless leg syndrome symptoms.
  4. Watch your diet. Studies show that RLS may be caused by iron, folate or magnesium deficiency, so making sure you have enough of these nutrients in your diet can help prevent the attacks.

So if you are wondering how can I sleep with restless leg syndrome, try some of these tactics to see if they help

Originally posted 2012-05-15 13:17:40. Republished by Blog Post Promoter

What is Sleepwalking?

Do you sleepwalk or know someone that does? If you do then you might have seen them appearing lifeless, like a zombie, shuffling around with their eyes closed and left wondering ‘what is sleep walking?’

It is quite difficult to understand how people are able to sleep while doing something else. But it is actually quite a common symptom of a sleep disorder.

Sleep-walking is one of the more common sleep disorders classified under parasomnias. It is characterized by complex body behaviour during slow-wave sleep and is most often evident during the first third of the night, or during other times of increased slow-wave activity.

Also known as somnambulism, the condition is more prevalent among children, and becomes less common as they become teenagers and then stops at reaching adulthood. Unfortunately, for some, the condition may last for most of their lifetime.

Sleep-walking is not limited to sleeping while walking. Some episodes include sitting up, fumbling, picking at bed clothes and mumbling. But usually sleepwalkers simply stand up and walk around quietly and aimlessly.

These episodes usually last for a couple of minutes and may occur three to four nights per week. After an episode of sleepwalking, the person is usually confused and remembers very little of what happened, if anything at all. Clearly, even they can’t understand how it’s possible to sleep while walking around.

What causes sleepwalking and can it be treated?

Research suggests that a variety of factors contribute to sleepwalking. These include genetic, developmental, organic and psychological factors. Furthermore, somnambulism can be triggered by fever, medication with some drugs, stress and major life events.

Considering that different factors contribute and trigger sleepwalking, it should not be dealt with alone. It’s recommended that someone suffering from sleepwalking should consult a doctor to discover whether there is an underlying cause. The doctor will not only help a sleepwalker identify the actual cause of the problem; they may also be able to give advice about improving sleep habits, having a good night’s sleep and how to stop sleepwalking.

Depending on the doctor’s assessment, the patient may also be recommended to seek additional advice from a psychologist or sleep specialist and discover how to sleep properly without sleep walking.

Originally posted 2012-06-21 19:07:36. Republished by Blog Post Promoter




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