During pregnancy, in addition to morning sickness, many expecting mothers face sleep issues. They struggle to fall asleep at night, experience restless sleep, and find it difficult to go back to sleep once they wake up.

Pregnant women are naturally prone to fatigue, and poor sleep quality exacerbates exhaustion. As spring arrives, there is a saying: "Spring drowsiness, autumn fatigue." Spring drowsiness makes expectant mothers feel sluggish during the day, but if they sleep too much, it becomes even harder to fall asleep at night.

So, how can pregnant women combat spring drowsiness and insomnia? Let's explore some detailed solutions!

I. Overcoming Spring Drowsiness and Avoiding Excessive Daytime Sleepiness

Feeling drowsy in spring is normal, but letting it persist can lead to prolonged lethargy and discomfort. Here are three effective ways to combat spring drowsiness:

1. Maintain a Regular Sleep Schedule
   A consistent sleep routine helps improve sleep quality. Avoid staying up late and do not oversleep in the morning.

   Nap duration should be controlled—sleeping too long can cause grogginess. Around 30 minutes is ideal.

2. Improve Indoor Environment
   If spending long hours indoors, ensure good ventilation to keep the air fresh, which can help alleviate drowsiness.

3. Engage in Moderate Outdoor Activities
   Depending on physical condition and weather, expectant mothers can engage in light outdoor activities, such as sunbathing or walking, to boost energy levels.

II. Eliminating Factors That Cause Sleep Disturbances

Pregnancy-related body changes are a primary cause of sleep disturbances. Frequent urination leads to multiple nighttime awakenings, and as the baby grows, increased physical strain causes back pain, leg cramps, and other discomforts that affect sleep quality.

Here are targeted solutions to these problems:

1. Reduce Nighttime Awakenings for Better Sleep

   • To minimize frequent urination, adjust dietary habits, especially during dinner.

   • Reduce intake of water, soups, porridge, and diuretic foods in the evening.

   • Avoid overly salty foods at dinner to prevent excessive thirst.

   • Limit or avoid drinking water an hour before bedtime.

2. Relieve Back Pain and Leg Cramps for Comfortable Sleep

   • As the baby bump grows, finding a comfortable sleeping position becomes challenging. Using a maternity pillow for back support can help reduce strain and improve sleep comfort.

   • If prone to nighttime leg cramps, ensure sufficient calcium intake and consider gentle leg massages before bedtime.

3. Maintain Emotional Stability and Relax for Better Sleep

   • If feeling stressed or anxious, talk to family and friends or find distractions to alleviate worries.

   • Avoid watching intense or dramatic content before bedtime.

   • Before sleeping, dim the lights and listen to soothing music to relax the mind and improve sleep quality.

Expecting mothers experiencing sleep difficulties should not only save these tips but also practice them consistently for better sleep. Beat spring drowsiness, maintain a high-quality sleep routine, and make every night a sweet and restful time for both mother and baby!