Insomnia is a problem common sleep disorders experienced by people busy or are pregnant, sleep difficulties can be overcome by following a few tips.

Some of these tips can women do to get a good sleep, either pregnant or not:

1. Say “no” to cigarettes and alcohol. Both make a pregnant woman sleep.

2. Reduce consumption of caffeine from tea, coffee, sodas, and chocolate. Avoid at all after the afternoon and evening.

3. Make the bedroom as a place to “escape”. Because the body is more pregnant women feel hot when pregnant, keep the room to keep cool. Reduce light and loud noises. Both mothers can wake from sleep.

4. Use extra pillows to support the body during sleep. Place a pillow under his head, stomach, behind his back, and between the knees to prevent muscle stress or interested.

5. Sports sometimes makes mother could not sleep if done too close to bedtime. If you want to exercise, do 3-4 hours before bed.

6. Perform a nap for 30-60 minutes. Do not be too long or too late, because it can interfere with sleep at night.

7. Perform routine relaxing like dinner in a romantic place. Afterward, does something quiet like reading or a warm bath?

8. Create a sleep schedule and wake up relatively the same every day.

9. Move the TV into another room. Use your bed only for sleeping, reading, and have sex. Forget the problems and worries that entered the bedroom.

10. If you can not sleep, leave the bed. Move to another room; listen to soft music or reading a magazine. Having felt sleepy again, go back to bed.

11. Practice relaxation techniques. If the mother is often sick (for example in the first trimester), do snack crackers before bed. Or try drinking warm milk before bed. But avoid eating foods that “heavy” or spicy.

12. Drink less during the afternoon and evening. Much to drink in the morning and afternoon, and reduce the time the afternoon and evening will reduce the chances of you go to the toilet during the night.

13. Sleep on your left side. This position helps blood flow and nutrients to the uterus and the fetus, and helps the kidneys remove waste and fluids. This position also makes the mother sleep better when growing belly.

14. Disturbed sleep during pregnancy is natural. While sleeping through the night did not seem possible, with the activities above will help you sleep.

Do these tips so you can say good bye to insomnia…