Sleeping problems during pregnancy
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Sleep problems during pregnancy are something that many women suffer from, especially in the last months of pregnancy. There are several reasons why sleeping can cause problems, but there are a number of ways to combat the problem of poor sleep. This article offers some suggestions that you can take advantage of as a pregnant woman.
Sleeping problems causes
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Due to the increase in both weight and size of the body, it is often no longer possible to take the sleeping positions that you were used to. It also happens that the moment you start to fall asleep, the baby starts acting like a little acrobat and finds it necessary to start kicking and moving. In addition, it may be that so much is going through your head and that you worry about all kinds of things that make it difficult to fall asleep. The extra stimulated metabolism, under the influence of an increased activity of the thyroid, can cause the heartbeat to be a bit faster than normal, in short, there can be quite a few reasons why sleeping problems can arise, especially during pregnancy.
Possible solutions
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Relaxation Try to find some form of relaxation. Make this part of the sleep routine. Some women benefit from Yoga as a good form for both relaxation and exercise. Others take a warm bath or read a book. Forms of meditation can also ensure that the body relaxes more. Relaxation can reduce the stress and worries of the day, which leads to a better night's sleep.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Exercises
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Performing certain exercises in itself does not hurt, the body becomes more tired, but that can improve the quality of the night's sleep. Regular exercise can also help ease leg cramps, which many women experience during pregnancy. Avoid exercising just before going to bed, as the increase in endorphins and adrenaline can keep you awake.
Power Supply
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Avoid spicy, sour and fatty foods as much as possible. To prevent stomach upset, heartburn and constipation, it is wise to eat as little as possible in the last two hours before going to bed. Drink as little coffee, tea, cola or other stimulating drinks as possible, at least limit it a few hours before going to sleep. Alternatively, caffeine-free coffee or even better a warm cup of milk before going to sleep could be taken to relax more. Some women benefit from warm milk with a spoonful of honey added.
Hazes nap
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One or two hare naps during the day can be beneficial to nighttime sleep. If the body takes some rest now and then, it is more relaxed and there is actually a chance of an improved night's sleep.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
The bed
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The pregnancy can be an excellent reason to look forward to a different mattress. You may prefer a soft mattress, but make sure that the body is well supported. Contact a specialist of beds and mattresses and get good advice. A good mattress can mean the difference between sleeping badly and a good night's sleep. You should also consider looking for a slightly more spacious bed, because many women like to have more space during pregnancy. In any case, opt for comfortable bedding that can breathe, many women suffer from nocturnal hot flashes during pregnancy.
Nightwear
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If you are used to sleeping in pajamas, opt for pajamas with a little more comfort. In practice, loose-fitting shirts also work very well. Since pregnant women often suffer from alternating hot and cold attacks due to hormones and poor circulation, it is nice to wear breathable cotton to keep warm but not overheat.
Bedroom temperature
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Provide a well-ventilated bedroom that is not too warm. The baby growing in the mother's body provides extra warmth. If it gets a bit too chilly in the middle of the night, use extra bedding.
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Provide a well-ventilated bedroom that is not too warm. The baby growing in the mother's body provides extra warmth. If it gets a bit too chilly in the middle of the night, use extra
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes