 10 Pregnancy Sleep Tips
10 Pregnancy Sleep Tips
Pregnancy me sleep disturbance anxiety, stress,hormonal fluctuations aur phtsical discomfort se hotti hai.jaisay hi pregnancy progress kerti hai tu aap ke liay comfortable position find kerna zyada difficult ho jatta hai ya ap raat ko kitni bar uth sakti han apnay incleasingly cramped bladder ko empty kernay ke liay.
Better aur zyada comfortable night sleep auer mind aur body ka critical rest hasil kernay ke liay in tips ko read kerain,
1. Drink up! Din me bahot zyada fluids drink kerain laikin raat ko bedtime se pelhay frequent urination se bachnay ke liay kuch mat drink kerain.
2. Keep moving. Optimum health ke liay regular exercise kerain, aur circulation ko mprove kerain jis se nighttime leg cramps reduce hon.late day me exercise ko avoid kerain-kuin ke exercise adrenaline release kerti hai jo hormone aap ko raat ko jagaye rakhta hai.
3. Reduce stress and anxiety. Stress aur anxiety major factors han good night sleep ko prevent kernay ke.ye yaad rakhnain ke worry aap ki kisi tara help nahi keray gi instead apni problems ko discuss kerain.ager aap ki life me aisay issues han jo aap ko tense kertay han tu koi friend ya professional find kerain jo aap ki es matter me help ker sakay.
4. Get into a routine. Ager aap content,soothing,comfort soothing routine establish kerain,tu aap relax hon gay aur zyada ease se sooyain gay.jaisay hi bed ki teruf approach kernay ka time aye tu kuch soothing try kerain jaisa ke caffeine-free tea ya hot milk ka aik cup drink kerain,aik pleasant book ka chapter read kerain,warm shower lain,shoulder massage kerain ya hairs ko gently brush kerain.
5. Get into position. Third trimester ke doraan,apni left side per sleep kerain jis se kidney,fetus,uterus me best blood flow ho.apni back per laitnay se avoid kerain.
6. Keep heartburn at bay. Heartburn ko prevent kernay ke liay,meal ke aik ya 2 hours bahd mat sleep kernain.ager heartburn problem hai tu sootay time head ko pillows se eleviate kerain.aur spicy,fried ya acidic foods ko avoid kerain kuin ke es se symptoms worse ho jaati han.
7. Nap during the day. Ager aap ko night me enough rest nahi mil raha tu fatigue ko reduce kernay ke liay aik nap lain.ager nap half hour bhi ho tu uss se bhi relax kerain kisi quiet spot per.
8. Support your body. Special pregnancy body pillows use kerain ya regular pillows body ko support kernay ke liay.comfort ke liay,apni side per sleep kernay ki koshish kerain jis me aik pillow aap ke knee ke neechay ho aur aik belly ke neechay.
9. Watch your diet. Insomnia ko completely prevent kernay ke liay caffeine aur alcohol ko eliminate kerain.ager nausea aap ka problem hai tu poora din frequent bland snacks eat kerain,apnay stomach ko her time full rakhnay se nausea hotta hai aur aap balance diet eat kerain.ye sirf aap aur aap ke baby ki health ke liay hi nahi crucial balkay necessary nutriends hasil kernay se aap khud bhi satisfied hon gi—jis se aap ko zyada sound sleep aye gi.
10. Get help. Advice ke liayy apnay doctor ko dekhayain ager insomnia constant hai tu.aap ke liay her cheez se zyada important proper rest hasil kerna hai!
See your doctor for advice if insomnia persists. Now more than ever, it's important to get the rest you need! |
10 pregnancy sleep tips