Relaxation; a necessity for sound sleep during pregnancy

Being tense, anxious, or overtired leads to problem in sleeping which eventually leaves one weary. This condition is not good during pregnancy as sound sleep is a must for good health and relaxation of body. Here are some simple and time-tested techniques to help calm your mind, relax your muscles, and put sleep within your grasp.

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Yoga and stretching

Yoga and stretching fall amongst good relaxation techniques. Further the added benefit that they bring by keeping you toned and flexible during pregnancy keeps you active.

Many gyms, health clubs, and YMCAs offer yoga and stretch classes wherein some are especially designed for pregnant women. To do the same from ease of home, you can create your own stretch routine with simple moves for neck and shoulders, calves and hamstrings, and back and waist. Gently stretching your muscles during the day and before bedtime can make falling asleep easier.

Don’t put too much effort into it just before sleeping.


Nothing could be a better idea for relaxing tense and tired muscles than a good massage. If you visit a professional massage therapist, make sure the therapist has experience working with pregnant women and uses a table and pillow designed for that purpose.

Deep breathing

Ease muscle tension by breathing deeply and rhythmically. This helps lower the heart rate and facilitates in falling asleep faster. For this, lie down on the carpet or your bed with your legs extended. If you’re in the second half of your pregnancy, lie down on your left side or wedge a pillow under the right side of your back so you’re tilted slightly to the left. You can put a pillow between your legs for support. With your mouth closed, slowly breathe in through your nose. Feel your chest expand as you gradually fill your lungs with air. Hold for a few seconds and then exhale through your nose to the count of four.

Join a good Ante Natal Exercise and Nutritional Program in your
vicinity or contact Dr. Garima Tyagi at SHREE NARAYAN HOSPITAL
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