Late pregnancy insomnia can be solved by the following methods:
1. Adjust sleeping environment and habits: Ensure a peaceful and comfortable bedroom environment, and maintain appropriate temperature and humidity; Use blackout curtains, earplugs, and other tools to reduce external interference; Establish a regular sleep schedule, go to bed and wake up at the same time every day; Adopting a left lateral sleeping position, a pillow can be placed between the legs to help support the abdomen and back; Avoid bad habits such as looking at your phone or tablet before bedtime.
2. Relax body and mind: Learning relaxation techniques such as deep breathing, meditation, soaking in warm water, applying warm compress, progressive muscle relaxation, etc. can help alleviate anxiety and tension; You can do some relaxing activities before bedtime, such as reading books or listening to music; Accept gentle body massage to help relax the body and relieve muscle soreness.
3. Pay attention to diet and activities: avoid eating spicy, greasy, or stimulating foods, as well as beverages containing caffeine such as coffee, tea, chocolate, etc; Drink a glass of warm milk 1~2 hours before bedtime. The tryptophan in milk can promote the synthesis of melatonin in the brain, which helps with sleep; Maintaining moderate physical activity, such as walking, can help burn energy, promote blood circulation, and relax the body and mind, but it is important to avoid intense exercise and excessive fatigue, especially at night.
If none of the above methods can alleviate insomnia symptoms, seek medical attention promptly and consult professional doctors for advice.