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Sex After a Miscarriage
A miscarriage is a physically and emotionally traumatic event for a woman and her partner- healing both physically and emotionally can take a while. Getting back to routine life and trying to have sex with your partner after experiencing a miscarriage can be a challenging task. This article talks about how long to wait to have sex for the first time after a miscarriage,whether it is safe to have sex after a miscarriage, learning to deal with the emotional trauma, and also gives tips for getting pregnant post a miscarriage.
When Is It Safe to Have Sex After a Miscarriage?
The waiting period to resume sex after a miscarriage varies for each couple on the basis of the time required for physical and emotional healing. A couple can resume sex once they feel emotionally ready and after the woman’s body has completely recovered.
Typically, if miscarriage occurrs in the first trimester and there are no complications like pain, vaginal odour, bleeding or continuing symptoms of pregnancy, sex can be resumed after 2 to 3 weeks. However, if miscarriage occurrs in the second or third trimester, it is better to wait at least 6 weeks to resume sexual activity.
Learning to Deal With Your Emotions After a Miscarriage
Apart from dealing with physical changes after a miscarriage, a woman has to deal with strong emotions too. It is quite normal to feel sad, anxious, angry, guilty or irritable after a miscarriage. These conflicting emotions may make it difficult for you to be intimate with your partner again, and that is perfectly normal.
The 5 Stages of Grief After a M iscarriage
The aftermath of a miscarriage is emotionally trying for a couple. Although time and comfort heals wounds, understanding the stages of grief can help you and your partner cope with the emotional upheaval.
1. Denial
Denial is the first stage of mourning. Your mind may deny the tragedy, and that might make it difficult for you to come to terms with what has happened.
2. Anger/Guilt
Once the realisation of having lost your child hits you, anger may take the place of denial. You may replay the events of the fateful day in your head and blame yourself or others for it.
3. Bargain
In this stage, you may ask yourself, “why me?” and turn towards a higher power or God. Some women also tend to strike up a bargain (mannat) with God to return her child.
4. Depression
Strong, negative emotions may spiral into depression. You may start feeling like there’s nothing left to live for.
5. Acceptance
However, there are good things waiting to come. Most couples accept the situation and move on. They also understand that the sooner they stop grieving, the sooner they can try for another pregnancy.
Explain to your partner how you feel and ask for support.
Give yourself ample time to recover from the emotional pain caused by this devastating event. It is also prudent to be open about your feelings with your partner and family. Seek grief counselling or couples counselling if necessary. Discuss with your partner and decide if you are ready to try for a second pregnancy.
When Can You Try for Another Pregnancy?
Most doctors advise couples wanting to get pregnant again to wait till the first menstrual period following a miscarriage. This usually takes up to four weeks. A woman’s body requires this time to ensure that the hormone levels return to normal after a miscarriage. Also, once your regular menstrual cycle resumes, you can calculate your fertile period accurately. So ideally, you should wait at least a month post miscarriage to begin trying to conceive again.
How long you should wait before trying for a second pregnancy also depends on the time required for physical healing. Some women may experience vaginal bleeding for a few weeks after miscarriage. Whether or not it is painful, it is better to abstain from sex until the bleeding has completely stopped, so as to reduce the chances of infection.
Some women may have to undergo surgical removal of the pregnancy tissue which requires a longer healing period. Also, the cervix and uterus remain partly dilated post miscarriage, making them vulnerable to infections. Hence, doctors advise against sex and use of tampons until these organ heals completely. This healing process may take up to two weeks.
In case the cause of miscarriage is identified and found to be treatable or recurring, then the next pregnancy should be planned after addressing the cause.
Tips for Getting Pregnant Post a Miscarriage
Take Prenatal Vitamins: Start taking prenatal vitamins, especially folic acid, at least a month before you start trying to conceive Note that this medication should be prescribed by your doctor.
Wait Until You Have Completely Healed: Make sure you have recovered physically and are emotionally ready for pregnancy Talk to your doctor and do not hesitate to seek trauma counselling or bereavement support if you require help to overcome the emotional pain of miscarriage.
Healthy Diet and Regular Exercise: Eat lots of fruits and vegetables with your meals. A healthy diet will help to lower the risk of further miscarriages significantly. Exercise regularly to remain fit.
Avoid Harmful Substances: Avoid alcohol, nicotine and drugs. Limit or preferably avoid caffeine intake. All these substances can increase the risk of miscarriages and cause other complications in pregnancy.
Relax and De-stress: According to research studies, stress increases the risk of miscarriages significantly. Try to relax and remain stress-free by doing yoga andbreathing exercises, reading a book, going for a walk or indulging in any other activity that makes you feel calm and happy.
Wait to Resume Sex As Per Your Doctor’s Instructions: Follow your doctor’s advice and wait before resuming sexual activity. If you are experiencing vaginal bleeding after the miscarriage, wait until it has completely stopped. Take carewhen you have sex for the first time after miscarriage bleeding. In case the bleeding resumes, stop having sex and consult your doctor.
Healthy Sex Life: Studies show that having sex at least thrice a week increases the chances of getting pregnant considerably. You can use an ovulation kit to determine your fertile period. Having sex at least 3 to 4 days before and on the day you are ovulating can improve your odds of becoming pregnant.
Preconceptional low dose aspirin should be started 3 months prior to trying again.
Going through the event of a miscarriage is an agonising experience for a couple. Healing physically is not enough to resume intimacy and start trying to get pregnant again; you have to give yourself time to overcome the emotional pain. Discuss your worries, fears and other feelings with your partner candidly. When you feel emotionally ready to take on the challenge of motherhood again, consult your doctor. Take prenatal vitamins and resume trying to conceive once your doctor gives you the go ahead.
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Types of Miscarriage
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Loud Noises during Pregnancy - Does it Hurt the Unborn Baby?
If you are pregnant and are planning to attend a music concert soon then hold on. First, find out if your baby will be fine with that loud noise or not. Here we shall be discussing the impact of loud noise on the baby in a womb, and you will also know whether it is harmful to your baby or not.
When Do Babies Start Hearing In the Womb?
Somewhere around your fifth month of pregnancy or around 22 weeks of pregnancy, your baby’s inner ear also known as cochlea will be fully formed, which will be the basis of your baby’s hearing mechanism. This means that your little munchkin will be capable of hearing what you may be hearing, though not on the same level. You may even notice that any kind of loud noise may trigger a reaction from your baby and you may find your baby move with a startle or you may feel a jumpy thud in your belly.
Are Unborn Babies Protected Against Loud Sounds?
Your baby’s ears are well protected by your stomach muscles, the placenta, and the amniotic fluid. Therefore the sounds that your baby hears may be all muffled and softer. However, every pregnancy and baby is different, and it is not known what kind or intensity of noise may be fatal for your baby’s ears. Thus it is better to be careful and cautious when it comes to loud noises. Also, loud noises may not be good for the expecting mom because it may cause the production of stress hormones. The stress hormones may raise the mother’s heart rate which is again not good for the baby.
What Kind of Sounds Are Dangerous for Pregnant Women?
Constant exposure to loud noises for longer durations may result in hearing loss in the growing foetus. Therefore, in order to protect your unborn baby, you must stay away from the following kinds of noises, which may be dangerous for a pregnant woman:
Refrain from going to a firing area or range.
In case you are planning on attending any concert which involves loud music, refrain from sitting in the front row.
Stay away from the regular exposure to the loud noises of jet planes.
Do not work in a place where you hear loud noise more than 80 decibels on a regular basis.
How Can Loud Noise Harm the Foetus?
If you are wondering can loud noise hurt a foetus, the answer is yes; loud noises may harm the foetus in the following ways:
1. It May Startle the Baby
Any kind of loud sound or loud music during pregnancy may startle your baby. As a mother, you'd notice this. Whenever you will be exposed to loud noises, it may cause your baby to move rapidly in the womb or she may register intense foetal movements.
2. It May Affect Your Baby’s Hearing
Loud music or sounds may affect the hearing ability of the unborn baby. This is because a human can bear up to 80 decibels of sounds and any sound above this level may pose a potent threat to the hearing ability. Music concerts, jet planes, or places with heavy machinery, may produce a much higher frequency of sound (110 decibels or more), which may cause damage to your baby’s hearing.
3. It May Cause Foetal Abnormalities
Any kind of exposure to loud noises in the first trimester of pregnancy or in later stages may pose a great threat to foetal abnormalities. This is because constant exposure to loud noises may lead to hypertension or stress in the expectant mother. These conditions have a direct impact on foetal development and may lead to various congenital abnormalities. It may also affect the motor skills or the ability of the baby and in some cases it may even lead to low birth weight in babies.
4. It May Induce Stress in Babies
In various studies conducted on rhesus monkeys and rats, it was observed that consistent exposure to loud noises resulted in increased amounts of cortisol and corticotrophin in the foetus. The rise in the level of these hormones is indicative of increased stress levels. Some monkey babies exhibited abnormal social behaviour, too. However, there has been no substantial study that supports that loud noise inducing stress in the growing foetus, but it adversely affected the lactogen levels of the mother.
5. It May Cause Changes in Foetal Brain Structure
In various studies conducted on different animals, it was established that loud music or loud noise of any kind might affect or cause changes in the foetal brain structure. However, similar kinds of results are expected in human babies too. Therefore, try to stay away from loud noises during pregnancy.
6. It May Increase the Risk of Preterm or Premature Babies
There are many reasons that may cause your baby to be born much before his due date, and exposure to loud noise is one of them. In some studies, it was observed that consistent exposure to loud noise might reduce the gestation period from the 40 weeks to 37 weeks.
The above-mentioned are some of the ill effects of being exposed to loud noise during pregnancy. As stated above, some of the studies do not have substantial claims supporting the ill effects of loud noise, but it is always better to exercise caution when it concerns your baby.
Can You Listen Soft Sound or Soft Music during Pregnancy?
There is no doubt that music is one thing that really makes us feel pepped up and happy. However, you might wonder if you can listen to your favourite music during pregnancy or not. The answer is yes, you can listen to music during pregnancy provided you listen to it at a lower volume or within authorised limits. Contrary to loud music, softer music has a positive impact on the mother and on her unborn baby. Music which is played at 70 decibels or lower levels than that has proved to very effective in providing calming effects to the mother and her baby. You can pick up any music or songs that you like and play that music and enjoy.
Various studies are still in progress to establish the ill effects of loud noise on the growing foetus. However, staying away from loud sounds and music can do no harm. Therefore, stay away from places where there is noise, turn that stereo down to a low volume, and skip that rock concert until your baby arrives.
Also Read: Newborn Baby Grunting - Is It Normal? Read more
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Eczema during Pregnancy
Pregnancy is a combination of excitement and stress. But when the stress begins to surpass and take over, it can manifest itself in a variety of forms, including eczema. During pregnancy, your doctor may not recommend all the necessary medication required to control eczema and taking care of your skin will be a personal responsibility in that regard. Eczema and rashes can be easily misinterpreted. Also, certain studies have shown about 50% percent women out of 500 suffer from eczema during pregnancy, with most of them having eczema it the very first time.
Types of Eczema
Here are some common types of eczema during pregnancy:
1. Contact Dermatitis
In contact dermatitis, the skin irritation is triggered when the skin makes contact with the typical triggering element. Most of the elements are specific soaps, or fragrances, certain kinds of fabrics that are synthetic, dyes, dust, or other things. Once these objects come in contact with the skin, they may trigger eczema. On replacing the entity causing the trigger, further aggravation can be prevented.
2. Atopic Dermatitis
Atopic dermatitis is slightly different from contact dermatitis. This isn’t due to skin contact as such, so it cannot be easily combated. Such kind of dermatitis may occur due to sensitivity towards a specific type of food, any allergens in the environment, or even abrupt weather changes. At times, the change in hormones in a pregnant woman’s body can cause the skin to inflame, and itch, resulting in eczema.
Causes of Pregnancy Eczema
In pregnancy, eczema usually occurs in the earlier months. Primarily, in the early stages of pregnancy, the mother’s immunity is lower than usual since the body is working beyond its usual capacity to prepare for the changes yet to come.
As the foetus is undergoing formation and requires as much protection as possible, the mother’s body is left vulnerable in ensuring absolute safety of the newborn child.
In such a case, the body’s immunity system develops antigens that aggressively attack any and every sign of attack. This results in them, at times, attacking the cells of the body itself, which results in such results.
Tiny red bubbles form on the skin which itches a lot with a burning sensation and turns red. These are the tell-tale signs of eczema. With undue stress and any chronic disease, this condition can continue existing or worsen further.
Inflamed oral cavities, sinusitis, and a number of other diseases that cause various pathogens to exist in the body, further increase the aggression of the antigens. This aggression then causes eczema to grow further.
Signs and Symptoms Eczema during Pregnancy
Multiple rashes
Red bumps that are rough and itchy
Bumps that often grouped together in a cluster
Bumps that have a crust-like layer
Visibility of certain pustules
Previous history of eczema
Who can be more Prone to Eczema during Pregnancy?
In most cases, pregnancy-induced eczema is the first time that most women have experienced eczema in their lives. Furthermore, any history of eczema earlier in life could cause it to flare up again during pregnancy. Estimates point at roughly 20-40 percent of cases being of women who have experienced eczema before. Nearly 60-80 percent women experience eczema for the first time, during their pregnancy.
How is the Diagnosis Done?
The diagnosis of eczema is generally done by visual examination itself. Most doctors can instantly tell the presence of eczema by looking at the skin. In certain cases, a biopsy might be conducted to confirm the same.
The doctor might ask you to recall any changes you noticed in your body in the months of your pregnancy. They will primarily work towards ruling out any other causes that might cause similar red spots to appear, ensuring your baby is safe.
It’s best to personally note the specific time around when you first spotted the changes in your skin if any lifestyle or routine changes have been undertaken following which the spots began to appear, any particular aspect that helped reduce eczema or worsened it, and so on.
Do remember to tell your doctor all the medication you are currently taking during pregnancy, as well as any treatment you might have tried previously for eczema.
Does Eczema Affect the Baby?
Eczema directly does not harm the baby at all, since it cannot reach the foetus via the placenta. The presence of eczema, however, can irritate the mother and cause stress, which could affect the baby. Being emotionally and mentally stable without undue stress is highly required for the baby.
Treatment and Medication
In a majority of the cases, eczema cream for pregnancy is generally recommended along with moisturizers and ointments to keep it under control.
A prescription for a steroid ointment might be authorized in case the eczema is too severe. Though topical steroids are safe during pregnancy, it’s best to reconfirm the same from your doctor.
Certain people have undertaken UV light therapy to clear eczema, too.
Any treatment methods involving Trexail, Rasuva or PUVA are harmful to the foetus and should be avoided.
For eczema during pregnancy home remedies also exists, which can give you relief and reduce the intensity of the irritation.
Warm showers should be preferred over hot showers.
Use moisturizers right after the shower to keep the skin hydrated.
Opt for clothing that is made from 100% cotton. Clothes made from hemp or wool might end up irritating your skin.
Make sure your clothes are not snug or right, but loose and comfortable.
Replace soaps with moisturising gels.
If your home is in a hot area, try using humidifiers inside to keep your air from drying up.
Regularly drink a good amount of water for yourself and the baby.
Management of Eczema while Pregnant
Here are some things you can do to manage eczema during pregnancy.
1. Avoid Irritants
The first step is to remove the triggering entity that causes eczema in the first place. It is always in your favour to see if replacing your soaps or lotions can keep it in check. Sometimes, cleaning detergents or certain food items could also be the culprits. These might not be the only reason behind your eczema. However, replacing them can prevent chances of it occurring again and keep it in check.
2. Curbing the Itch
The itching sensation is extremely irritating and any itching done to the affected area will further aggravate it. It can, however, be curbed in a few ways.
Massage the area by applying pressure with your fingertips instead of scratching it.
Use a washcloth to rub the area to get some instant relief.
Wet pyjamas or gloves, wring out the water, and place them on the area. The coolness will soothe the itch and help moisture enter the skin.
Using peppermint oil is yet another way to combat the itch. Start by applying some coconut oil or olive oil over the entire area. Then, add just a single drop of peppermint oil and spread it as widely as possible. This dilution is necessary to prevent any further irritation. Do not use it where the skin has broken since it will sting a lot. Avoid using this oil once you are in the third trimester of pregnancy.
Dip in a bath with some baking soda in it. Remember to moisturize immediately after.
This is admittedly a weird option but certain people have known to receive soothing after an oatmeal bath.
The standard coconut oil is also a great moisturizer and also prevents the broken skin from catching any infection.
Go for cotton woven pyjamas and bedsheets. The smooth texture will help the skin recover sooner.
Wear cotton socks in case eczema has affected your feet. For hands and palms, utilizing long-sleeved shirts and cotton gloves goes a long way.
Contrary to popular opinion, the sun can actually help in reducing the itch and heal the skin sooner. Without letting yourself get burnt, try staying out in the sun for slightly longer than usual.
Things you can do to Rebuild Healthy Skin
The constant scratching and itching can break down the skin completely and render it unable to hold the moisture required. It’s necessary to reduce the chances of dry skin by rebuilding healthy skin for yourself.
Drinking judicious quantities of water is necessary. It shouldn’t be a lot since it does not directly hydrate the skin, but remember to consume the daily quota that’s required.
Moisturizing the skin is similar to rebuilding the first line of defence for the skin. With a damaged lipid barrier failing to hold the skin’s moisture, a moisturizer helps keep the skin soft. Don’t use the ones with alcohol in it as they can sting the skin. Go for homemade lotions or ones with pure oil ingredients without preservatives.
Pumpkin seed oil, when consumed appropriately, can help rebuild the lipid barrier. This would require you to confer with your doctor first before deciding on the quantity of consumption.
Showers, when long and hot, dry out the skin than keeping it wet. Go for small warm showers and use moisturizers right after you’re done.
Avoid manual shavers and go for electric razors instead.
Vitamin D supplements are useful in these cases as well, as long as you aren’t taking more than your daily requirement.
In extreme cases, your doctor may recommend a steroid cream to accelerate the healing of the skin. Generally, this is avoided during pregnancy and, hence, should be completely the doctor’s opinion alone.
Eczema and pregnancy are not meant to go hand-in-hand but usually end up so. As irritating as it might be, it is necessary to remember and maintain a positive attitude while fighting against it. Keeping eczema in check and keeping your spirits high are the best ways to maintain your health and the baby’s, too.
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Rashes during Pregnancy
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10 Tips to Keep Your Kids Safe at the Amusement Park
A trip to the amusement park is probably a thrilling way to enjoy some fun family time together. Everyone from toddlers to teenagers- even adults- look forward to exciting times at an amusement park. But with children, you ought to be mindful of the inherent risks that may be lurking in such destinations that can result in grave injuries. Accidents can still occur at amusement parks despite all the safety measures put in place by authorities to safeguard a family’s time from unpleasant incidents. You can take active control of your kid’s well-being by following some simple tips to keep them out of harm’s reach.
How to Keep Your Child Safe at the Amusement Park?
Large, unfamiliar places like amusement parks may have hazards that can lead to some serious trouble. Therefore, you may like take the reins of your child’s safety into your own hands instead of solely relying on the establishment. You can counter the fear of an unfortunate incident at amusement parks and not ruin your fun day by keeping in mind the following tips:
1. Adhere to Park Rules
Amusement park accidents often occur because a kid tries to defy the park rules like trying to climb a fence, struggling to overload a particular ride, attempting stunts while on a ride, disregarding warnings from park authorities. Parents need to ensure that their kids follow all park safety rules particularly on dangerous rides like roller coasters. They may like to impress upon their kids that the posted cautionary signs and rules are not intended to cast a damper on the fun quotient but to confirm everyone’s safety at all times. For example, if a certain ride doesn’t allow kids below a specific age, you must conform to it instead of trying to get your way through. Similarly, in case, you think the safety restraints installed on a ride are not suited for your body type, do not attempt the ride.
2. Be Aware of Your Child’s Limitations
At amusements parks, most rides display cautioning signs indicating risks for people with an underlying condition. In case you feel that your kid’s health condition or an old injury (a back issue or a heart problem) may get worse by a ride, do avoid it. Please pay heed to all such warnings while bearing in mind your kid’s physical limitations.
3. Avoid Restricted Areas
There can be several reasons for an amusement park to close off or restrict a particular area. Mostly it is done keeping public safety in mind. Therefore, respect those restricted area signs and refrain from entering them merely to satisfy your curiosity. In case your kid tries to enter beyond a barricade or climb over a fence, he may be risking severe harm. If you happen to misplace a personal belonging like your mobile falling into a delimited area, do not try to retrieve it all by yourself. Inform the authorities and ask for their help.
4. Apply Ample Sunscreen
Be sure to lather your kid with sufficient sunscreen before taking him for an amusement park outing. The harsh sun rays can play havoc on his or her delicate skin leading to brutal sunburns even when exposed for a short duration of time. Reapply sunscreen every two hours to avert any likely harmful sunburn. Opting for a waterproof sunscreen may be a good idea. Also, keep your kid adequately hydrated to prevent heatstroke or heat exhaustion. Refrain from offering too many drinks laced with sugar additives as they can easily dehydrate young kids. Sipping plain water may be the best thing to do.
5. Strength in Numbers
Amusement parks are usually very crowded. There is always a possibility of losing a kid in the chaotic crowd. Therefore, the more adults for every kid, the better as it is then easy to keep a watchful eye on them. You can also note down your phone number on a slip and pin it on to your kid's clothes for emergencies. Even if your kid knows your phone number by heart, he may forget it out of nervousness in case he gets separated from you.
6. Clothing Choices
It may be a great idea to dress your kids in bright clothes which stand out from far in a crowd. You can also clothe your kids in matching outfits for ease of identification. You can also select some unique accessory like a cartoon backpack, quirky hats which can help you spot them easily.
7. Set a Drill
Formulate a plan regarding what to do in case the kids get separated. Upon reaching the amusement park, earmark safe places and designate meeting points like a parking booth, info kiosk, a prominent landmark that everyone can find easily. Explain to your kid to reach out to park security for help if he gets lost. Go over the set protocol several times so that he is clear about it.
8. Carry a First Aid Kit
Bring along a well-provided first aid kit to cater for emergencies. You will be grateful for having essential supplies on hand when handling kids instead of having to go looking for a medical station at the park.
9. Click a Picture
It may bear well to take a picture of your kid before leaving for the park. In the incidence of him getting lost or separated, the recent photo revealing how he is dressed and looks like may prove valuable in finding him. It is also possible that under stress you may not be able to recall all the crucial details. You may want to click more than one picture of his from different angles.
10. Escort Your Kid to the Restroom
Ensure that you accompany your kid to the restroom or for that matter everywhere. Some parents in the garb of giving autonomy to their child may allow them to go to the restroom alone. However, avoid doing so at an amusement park. Situations can quickly get out of hand and may take a turn for the worse. If entering the bathroom with your kid is not viable, then stand just outside the door.
It's natural to get carried away and denying something to your kid might seem difficult. But if you feel that a waterslide or a ride is not safe for your kid, then it is probably not! Pay attention to park safety concerns and be mindful of the safety tips. Go with your instincts which guide you to make the right decision.
Also Read:
How to Teach Safety to Kids
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Yoga for Sleep - Effective Pose that Will Induce Sleep
Since globalisation, the world has become a lot smaller. In pursuit of money and wealth comes with its own side effects. Since time is money, people are working a lot more than they should which is affecting their sleep. Sleep disorders are a common sight in most developed and developing nations. Insomnia, narcolepsy, snoring, and sleep paralysis is just some of the diseases affecting today's working population as well as the youth. You can negate the effects of stress in a natural manner – Yoga! Studies show the impact of yoga on quality of sleep and life among the elderly. Practising yoga for sleep disorders is beneficial.Read on to find out more information.
How Can Yoga Help Improve Your Sleep quality?
Yoga is a great tool not only to remain flexible and healthy but also for sleep disorders. A national survey in the USA showed that over 55% who practised yoga found that it helped them sleep better at night. It also showed that around 85% agreed that yoga helped them reduce stress. This 5,000-year-old practice has its benefits. The only thing people have to do is take out time from their busy schedules and dedicate one hour every day or two days to themselves and yoga. Lets read on to find out how it can improve your sleep quality.
Best Yoga Poses for Good Sleep
There are different kinds of yoga nowadays catering to different types of people like Hatha yoga, Bikram yoga, Goat yoga for sleep disorders etc. but there are certain poses that you can practice within the walls of your house which will help induce sleep and allow you to sleep comfortably. Some of them are listed below.
1. Standing forward bend (Uttanasana)
This yoga pose is simple to do and is useful for inducing sleep.
How to Do
While standing up straight, exhale and bend forward and hold on to both your elbows. Let your spine elongate by extending your torso. The purpose is not to get the right shape but to use the correct form.
2. Cat Stretch (Marjariasana)
The cat stretch pose is also a useful sleep aid.
How to Do
You will have to get down on your hands and knees. While pushing your stomach downwards, curve your spine and look up. Then arch your spine and look down. This helps to improve digestion as well as aids in better sleep.
3. Legs up the wall pose (Viparita Karani)
This asana relieves leg pain and induces sleep.
How to Do
If you have long days standing on your feet, this asana is excellent to help recirculate blood and reduce pain. Lie down perpendicularly against a wall with your legs pointing upwards against the wall. Relax your arms by your sides.
4. Child Pose (Shishuasana)
This pose calms your nerves and helps you sleep.
How to Do
Helps you to stretch out your back and calms the central nervous system to help you sleep. Begin on your knees and hands touching the ground. Extend your arms forward with your head and touch the ground while extending your spine. Hold that position and inhale while coming back up.
5. Butterfly pose (Baddha Konasana)
This is really good for your lumbar region and induces sleep as well.
How to Do
Sit on the floor with your legs extended. Bring your feet towards you such that the soles of your feet are touching each other. Slowly move your knees up and down such that you feel a stretch near the groin area. Hold for 4-5 breaths and repeat.
6. Spinal twist (Supta Jathara Parivartanasana)
This asana is good for your back and spine.
How to Do
Lie down on the ground forming a T shape. Fold your knees and bring them to your chest. Now while looking towards one direction and keeping your torso in the same direction, drop your knees to the other side so that you get a twist in your back and midsection. Hold and repeat on the other side.
7. Happy Baby (Ananda Balasana)
This yoga pose helps to massage the spine and calm your nerves.
How to Do
While on your back, bring your knees to your chest and grab hold of your big toes and push the heels towards the ceiling. Your knees should be under your arms, and you can rock back and forth slowly to gently massage the spine.
8. Corpse Pose (Shavasana)
This asana helps you relax.
How to Do
This one is self-explanatory. Lie down with your hands and legs slightly apart and relax all your muscles. Face your palms upwards, close your eyes and allow your mind to be still.
9. Nighttime Goddess Pose (Supta Baddha Konasana)
This pose is beneficial for your legs and also induces sleep.
How to Do
Lie on your back with knees folded such that the soles of your feet are touching. While doing so, allow your knees to fall, forming a diamond shape. Relax your arms and hold this position for a few seconds.
10. Reverse pigeon against wall pose (Custom Sucirandhrasana)
This yoga pose stretches your hips and rear and is an excellent sleep aid as well.
How to Do
While lying on your back with your legs against the wall, place one foot on the wall and fold the other ankle over the first leg’s thigh area. Try to pull yourself closer to the wall such that you feel a stretch going down the side of your buttocks and hips. Hold for a few seconds before switching.
FAQ'S
1. Can I do Yoga Before Sleeping?
Yes, you can practice yoga at any time of the day. If you perform the poses or asanas mentioned above, it will definitely help you in getting a good night’s sleep. Yoga helps with circulation because of how breathing centric it is which in turn allows the muscles in your body to relax. Although many people practice yoga in the mornings, you can also spend some time doing it before you sleep. It is like going to the gym because you can do yoga right in your house. All you need is a mat and preferably some soothing music
2. Can Yoga Help My Insomnia?
Insomnia affects many people around the globe who have hectic lifestyles. Yoga is the perfect tool for you to try and get rid of your insomnia for undisturbed sleep. The pleasures of yoga are widely understood, and many more benefits are being discovered every day. It helps reduce stress, improves breathing, boosts circulation and enhances mental focus, all of which are components of a good night’s sleep. Try yoga for sleep control for a few weeks and notice the difference in the quality of sleep that you get.
You don't have to be a yoga expert to perform these simple asanas. Even beginners can do them. These yoga poses should be practised 2-3 times a week at least to feel a marked difference. Yoga is more than just stretching or exercise. It is an experience that involves being at peace mentally, focusing on your breathing, and connecting the movement of the body to the mind.
Yoga has countless benefits for old and young people alike. You and your body will find it benefiting you just after a few sessions. If sleep has been evading you all this time, yoga is just the perfect activity for you. All it takes is along with yoga is a few small lifestyle changes, and you will feel like a brand new person!
Also Read:
Yoga Exercises for Boosting Your Immune System
Amazing Health Benefits of Yoga for Family
Reasons for Starting Yoga As Soon As Possible Read more
Dr Ghouse has added a new answer
Expecting Mom due in 8 months
11 hours ago
Q. I took a pregnancy test just before my period start date and I found a faint second line in the test... Am I pregnant??
Dr Ghouse
Paediatrician
11 hours ago
A. it is very faint line better you get beta hCG test ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Vandana Sharma has added a new answer
Guardian of 0 children
10 hours ago
Q. I'm currently 37 weeks 4 days my baby weight is 2.4kg whether it is normal?
Vandana Sharma
Nutritionist
10 hours ago
A. Hello mam that is fine , and this varies as it depends o various factors as well too , so avoid stress, take rest and and also healthy diet as well
Dr Ghouse has added a new answer
Guardian of 0 children
10 hours ago
Q. what could be the baby weight when we are in 37 week 4 days? what could be average weight before labour?
Dr Ghouse
Paediatrician
10 hours ago
A. there is lot of individual variation it can be around 3 kgs ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Disha Patel has added a new answer
Guardian of 0 children
10 hours ago
Q. hlo plzz tell me gripe water de sakte hai baby ko Mera baby 15 months ka hogya hai ???
Dr Disha Patel
Ayurvedic Physician
9 hours ago
A. nahi.
its not nessesary to feed it.
ur baby is 15 month okd, give all family food in roughly mashed form, include seasonal fruits n veggies.
t..c
Sarika gupta has added a new answer
Guardian of 0 children
10 hours ago
Q. #asktheexpert
Am 25 weeks pregnant with Twins, and cervix of 25mm. got cerclage done at 21 weeks. please suggest precautions so that I can smoothly continue ue my pregnancy and avoid premises.
Sarika gupta
Mom of 2 children
10 hours ago
A. Hello there ma’am please do not worry about it too much and please have coconut water on daily basis and also have more green leaves vegetables fruits and dairy products in diet and also home made food. Also go on regular check ups. Also be happy and stress free .
Thanks and take care
Dr Ghouse has added a new answer
Guardian of 0 children
9 hours ago
Q. what does this mean
"There is a funneling of internal os with effective cervical length (measures ~2.8 cm on TVS) "
in 29 weeks 5 days pregnancy?
Dr Ghouse
Paediatrician
8 hours ago
A. small cervical length ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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