According to The National Sleep Foundation, 78 percent of women surveyed report pregnancy-related sleep issues. With your new little bundle of joy on the way, every minute of sleep before the baby comes counts, considering you’re sleeping for two. Our comforting suggestions will help you achieve the sound slumber you need without letting back pain get in your way.
Sleep with Extra Support Pillows
Have you seen the innovative horse shoe-shaped pillows used to help prop babies for feeding? A similar pillow called the Boppy Total Body exists for pregnant women, and is designed to offer spinal support from the front and back of the body.
The double-body pillow helps you sleep by:
- Offering neck, mid and lower back support
- Creating a space between the legs to reduce compression that can lead to pain and sleeplessness
- Decreasing pulling on the front of the spine by providing ample support to the entire front of the body
Eat Right, Sleep Tight
A fresh, natural diet and moderate exercise can stimulate a healthy sleep cycle. Talk to you doctor about a detailed meal plan and exercise schedule; there is no set routine that is perfect for every pregnant woman. Stick to trusted health sites for tips on eating well. LaserSpineWellness.com offers healthy eating tips and homeopathic remedies to pain, nausea and other ailments you might experience while pregnant.
Stimulate Endorphins to Reduce Back Pain and Usher in Sleep
Sciatica is no stranger to pregnant women, especially during the second and third trimesters. Increased load bearing over the course of pregnancy combined with activities of daily living can exert pressure on the vertebral space where the sciatic nerve is located in the lower back. This pressure can cause intermittent pinching of the sciatic nerve, resulting in pain and lost sleep. Endorphins can reduce this type of back pain, and can be stimulated by regular exercise as noted above.
Get an Acupuncture Treatment in the Evening
This centuries-old therapy is a reliable and safe method for reducing back pain throughout your entire pregnancy while also helping to induce calm and sleepiness. Hair-thin, sterile needles are inserted along the skin’s surface to facilitate the flow of endorphin-like biochemicals that help reduce pain and create calm according to The World Health Organization. While an acupuncture treatment any time of day is sure to help, you may find it even more relaxing if you’re able to schedule a session shortly before your bedtime. Look for a licensed acupuncturist in your area by checking out the Acufinder database.
Say Goodbye to Stress with Talk Therapy
The experts at WebMD say that talking to a counselor or even a trusted friend may help reduce back pain if you’re under a lot of stress during your pregnancy. Talking with a therapist can assist you in identifying stress triggers you may not already be aware of in your personal or occupational surroundings. By discovering and eliminating environmental and relationship related triggers, you can change your beliefs and your experience of pain.
Safe for baby and mom, homeopathics offer small, yet therapeutic doses of natural remedies that may help alleviate back pain and promote a more restful night in bed. Try these:
- Ignatia Amara: helps induce calm
- Hypericum Perfatorum: reduces nerve related pain
- Rescue Remedy Sleep formula (alcohol free): sleep inducing spray