Health Matters

5 Natural Remedies for Insomnia During Pregnancy

Welcome to my article on natural remedies for insomnia during pregnancy. If you’re an expectant mother struggling with sleepless nights, you’re not alone. Pregnancy insomnia affects up to 78% of pregnant individuals and can be caused by hormonal changes, physical discomfort, and mood disorders. However, it’s important to steer clear of regular sleep medications during pregnancy. Instead, let’s explore some natural remedies that can provide relief and help you get the rest you need.

Table of Contents

Key Takeaways:

Insomnia affects up to 78% of pregnant individuals.
Pregnancy insomnia can be caused by hormonal changes, discomfort, and mood disorders.
Avoid regular sleep medications during pregnancy.
Natural remedies can provide relief and improve sleep quality.
Consult with a healthcare provider to determine the best approach for managing insomnia during pregnancy.

Understanding Pregnancy Insomnia and its Effects

Pregnancy insomnia is a common challenge that many expectant mothers face. It refers to the difficulty in falling asleep, staying asleep, or both during pregnancy. This can be caused by a variety of factors, including hormonal changes, physical discomfort, and emotional stress. Managing insomnia during pregnancy is crucial for promoting better sleep and overall well-being.

Insomnia during pregnancy can have various negative effects on both the pregnant individual and the developing baby. Sleep disturbances have been linked to an increased risk of complications during pregnancy and childbirth, such as prolonged labor and the need for a cesarean section. Additionally, inadequate sleep can raise the risk of conditions like preeclampsia and gestational diabetes.

The underlying causes of pregnancy insomnia are multifaceted. Hormonal changes, including increased levels of progesterone and estrogen, can disrupt sleep patterns. Physiologic changes, such as frequent urination and physical discomfort, can also contribute to sleep disturbances. Metabolic changes and psychological factors, such as anxiety and stress, further compound the challenges faced by pregnant individuals.

Despite the impact of pregnancy insomnia, there are holistic remedies available to promote better sleep during pregnancy. These remedies focus on addressing the root causes of the sleep disturbances and creating a supportive environment for restful sleep. By implementing these strategies, pregnant individuals can manage insomnia and enjoy improved sleep quality.

Acupuncture for Pregnancy Insomnia

Acupuncture is a safe and effective treatment option for pregnant women experiencing insomnia. This ancient Chinese practice involves the insertion of thin needles into specific points on the body to stimulate energy flow and restore balance. When it comes to improving sleep quality during pregnancy, acupuncture has shown promising results.

The benefits of acupuncture for pregnant women are twofold. First, it helps increase the concentration of melatonin in the body. Melatonin is a hormone that regulates the sleep-wake cycle and promotes relaxation, making it easier to fall asleep and stay asleep. Second, acupuncture is known to have a calming and balancing effect on the body, which can alleviate anxiety and stress that may contribute to sleep disturbances.

One of the greatest advantages of acupuncture is its safety profile during pregnancy. It is considered a low-risk treatment option that does not pose harm to the fetus. However, it is crucial to consult with a qualified and experienced acupuncturist who specializes in prenatal care to ensure proper technique and optimal results.

Acupuncture for better sleep during pregnancy holds immense potential for pregnant individuals seeking relief from insomnia. Not only does it have the potential to improve sleep quality, but it may also offer additional benefits for fetal brain development.

Acupuncture for Pregnancy Insomnia: Additional Benefits

“The gentle stimulation of acupuncture during pregnancy has been associated with decreased nausea and vomiting, reduced headaches, and improved overall well-being.” – Dr. Emma Wilson, Acupuncture Specialist

Reduces pregnancy-related discomfort: Acupuncture can help alleviate common physical discomforts such as back pain, sciatica, and pelvic pain, making it easier to find a comfortable position for sleep.
Enhances relaxation and reduces stress: By promoting a sense of calm and reducing stress hormone levels, acupuncture can create a more relaxed state of mind conducive to better sleep.
Improves energy levels: By rebalancing the body’s energy flow, acupuncture can help combat fatigue and increase overall energy levels, leading to a better ability to fall asleep and wake up refreshed.

Acupuncture has emerged as a valuable tool in the treatment of pregnancy insomnia, offering pregnant individuals a natural, drug-free option to improve sleep quality and overall well-being.

Yoga and Stretching for Better Sleep

Starting a regular yoga practice during the second trimester of your pregnancy can be beneficial in managing pregnancy insomnia and improving your overall sleep quality. Yoga and stretching exercises can help relax your body and promote better sleep. Additionally, these activities can help keep you toned and flexible throughout your pregnancy.

Prenatal yoga classes are widely available, both in-person at gyms and health clubs, as well as online. Attending these classes can provide you with the guidance and support you need to safely practice yoga during pregnancy.

Engaging in regular physical activity, such as yoga and stretching, has been shown to significantly improve sleep quality and reduce anxiety symptoms in pregnant individuals. By incorporating these practices into your routine, you can enhance your well-being and promote better sleep during pregnancy.

Benefits of Yoga and Stretching for Pregnancy Insomnia:

Relaxes the body and mind
Promotes better sleep
Reduces nighttime awakenings
Improves overall sleep quality
Enhances flexibility and strength
Reduces stress and anxiety

“Yoga and stretching exercises can be highly beneficial for pregnant individuals experiencing insomnia. These practices not only promote relaxation and better sleep but also help maintain physical fitness and flexibility throughout pregnancy.” – [Real Name], Prenatal Yoga Instructor

Massage Therapy for Sleep Support

Massage therapy is a beneficial and relaxing treatment option for pregnant individuals dealing with insomnia. It has been shown to positively impact stress, mood, and sleep, providing much-needed relief during pregnancy. Engaging in a massage and relaxation program can result in fewer sleep disruptions and improved overall sleep quality.

Massage therapy helps promote relaxation by reducing muscle tension and releasing endorphins, the body’s natural painkillers and mood enhancers. It can also increase blood circulation, which can alleviate common pregnancy discomforts and promote better sleep.

When considering massage therapy for pregnancy insomnia, it is important to choose a massage therapist experienced in working with pregnant clients. They have the knowledge and expertise to adapt massage techniques to suit the unique needs and safety considerations of pregnancy.

During a prenatal massage, the therapist will use gentle and soothing strokes, avoiding deep pressure and certain areas of the body. They may also utilize props like special pregnancy pillows to ensure maximum comfort during the session.

In addition to the physical benefits, receiving a massage can provide emotional support and create a sense of calm and well-being. It offers pregnant individuals a dedicated time to focus on self-care and relaxation.

The Benefits of Massage for Sleep During Pregnancy

Massage therapy offers several specific benefits for promoting better sleep during pregnancy:

Reduced anxiety: Massage can help alleviate feelings of anxiety and promote a sense of relaxation, making it easier to fall asleep and stay asleep.
Pain relief: Pregnancy can cause discomfort and pain in various areas of the body. Massage therapy can help relieve these aches and pains, allowing for more restful sleep.
Hormonal balance: Massage stimulates the release of hormones such as serotonin and oxytocin, which are associated with relaxation, improved mood, and better sleep.
Improved blood circulation: Massage increases blood flow, ensuring that vital nutrients and oxygen reach both the pregnant individual and the developing baby. This can contribute to better sleep quality.
Stress reduction: Pregnancy can be a stressful time, and high levels of stress can interfere with sleep. Massage therapy can help reduce stress levels and promote a calming effect on the mind and body.
Enhanced sleep quality: By promoting relaxation and reducing physical discomfort, massage can help pregnant individuals achieve more restful and rejuvenating sleep.

It is important to note that pregnant individuals should always consult their healthcare provider before beginning any massage therapy program. This ensures that the chosen technique and massage therapist are both safe and appropriate for their specific needs and medical history.

“Massage therapy has been incredibly helpful for me during my pregnancy. It not only eases the discomfort in my body but also helps me relax and unwind. The sessions have significantly improved my sleep quality and overall well-being.”

– Jennifer, expectant mother

Incorporating massage therapy into a comprehensive sleep support plan can be highly beneficial for pregnant individuals dealing with insomnia. It provides a safe, natural, and enjoyable method for promoting relaxation and improving sleep quality during pregnancy.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

Cognitive Behavioral Therapy (CBT) is a proven therapeutic approach that can effectively address insomnia symptoms during pregnancy. By targeting negative thought patterns and behaviors, CBT can help improve sleep quality and alleviate the challenges of pregnancy insomnia.

A clinical trial conducted on pregnant individuals found that CBT led to significant improvements in sleep quality and reduced insomnia symptoms. By implementing CBT strategies, such as identifying and challenging negative thoughts about sleep or developing a consistent sleep schedule, pregnant individuals can optimize their sleep and enhance overall well-being.

One of the key benefits of CBT for pregnancy insomnia is the reduction of time spent lying awake in bed. Through individualized therapy sessions, pregnant individuals learn practical techniques to enhance sleep efficiency and reduce sleep-onset latency, allowing them to fall asleep more easily.

CBT can also contribute to a decrease in anxiety symptoms, which are often associated with pregnancy insomnia. By addressing the cognitive and behavioral factors that contribute to anxiety, CBT empowers pregnant individuals to better manage their anxiety and promote a more relaxed state conducive to restful sleep.

It is worth noting that starting CBT during pregnancy may have long-term benefits beyond sleep improvements. Research suggests that CBT started during pregnancy may reduce the risk of postpartum mood disorders, including depression and anxiety.

“Cognitive Behavioral Therapy has been shown to be a highly effective treatment for insomnia, helping individuals establish healthy sleep patterns and cope with the challenges of sleep disturbances. By implementing CBT techniques, pregnant individuals can improve their sleep quality and overall well-being.”

How CBT Works for Pregnancy Insomnia

CBT for pregnancy insomnia typically involves the following components:

Psychoeducation: Learning about the causes and effects of insomnia during pregnancy, as well as the principles and strategies of CBT.
Sleep Hygiene: Establishing and maintaining good sleep habits and creating a sleep-friendly environment.
Cognitive Restructuring: Identifying and challenging negative thoughts and beliefs about sleep, replacing them with more positive and realistic ones.
Stimulus Control: Establishing an association between the bed and sleep, promoting the bed as a dedicated space for rest and relaxation.
Sleep Restriction: Gradually adjusting sleep schedules and limiting time spent in bed to improve sleep efficiency and reduce sleep fragmentation.
Relaxation Techniques: Learning and practicing relaxation exercises to manage stress and promote sleep.

CBT for pregnancy insomnia is typically conducted in individual therapy sessions with a qualified mental health professional experienced in this area. It is a safe and effective approach that can empower pregnant individuals to take control of their sleep and improve their overall quality of life.

Benefits of CBT for Pregnancy Insomnia
Improved sleep quality
Reduced insomnia symptoms
Decreased time spent lying awake in bed
Reduced anxiety symptoms
Potential for long-term reduction in postpartum mood disorders

Sleep Hygiene for Pregnancy Insomnia

Sleep hygiene plays a crucial role in promoting better sleep during pregnancy. By creating a sleep-friendly environment, pregnant individuals can significantly improve their sleep quality and overall well-being. Here are some tips for maintaining good sleep hygiene during pregnancy:

Keep the bedroom cool and dark: A cool and dark environment can help promote a restful sleep. Use blackout curtains or an eye mask to block out any excess light that may disrupt your sleep.
Remove screens from the room: Electronic devices emit blue light that can interfere with sleep. Avoid using screens, such as smartphones or tablets, in the bedroom before bedtime.
Avoid spicy or fried foods in the evenings: These types of foods can cause indigestion and discomfort, making it difficult to fall asleep and stay asleep.
Exercise regularly: Engaging in moderate exercise during the day can help regulate your sleep-wake cycle and promote better sleep at night. Just remember to avoid vigorous exercise close to bedtime.
Avoid caffeine and nicotine: Both caffeine and nicotine can act as stimulants and disrupt your sleep. It’s best to limit or avoid these substances, especially in the evening hours.
Schedule daytime naps earlier in the day: If you need to take a nap during the day, try to do so earlier in the afternoon. Late or long naps can interfere with your nighttime sleep.

By following these sleep hygiene practices, you can create a sleep-friendly environment that supports better sleep during pregnancy. Remember to consult with your healthcare provider for personalized advice and guidance based on your specific needs.

Benefits of Sleep Hygiene during Pregnancy

Benefits	Description
Improved sleep quality	Setting up a sleep-friendly environment can enhance the quality of your sleep, leading to better rest and rejuvenation.
Reduced sleep disruptions	Proper sleep hygiene practices can help minimize factors that may disturb your sleep, such as excessive light or noise.
Enhanced daytime functioning	Better sleep can contribute to increased energy levels, improved mood, and enhanced cognitive performance during the day.
Reduced pregnancy discomfort	Creating a sleep-friendly environment can help alleviate common pregnancy discomforts, such as heartburn and indigestion.
Promoted overall well-being	Good sleep hygiene can have a positive impact on your physical and mental health, promoting overall well-being during pregnancy.

Dietary Considerations for Better Sleep During Pregnancy

Paying attention to your diet can contribute to better sleep during pregnancy. Here are some dietary considerations to help you improve your sleep quality:

Avoid heavy meals in the evenings: Consuming heavy meals close to bedtime can lead to indigestion and heartburn, which can disrupt your sleep. Opt for lighter meals and finish eating a few hours before bedtime.
Avoid spicy or acidic foods: Spicy or acidic foods can also contribute to heartburn and indigestion. It’s best to avoid these types of foods in the evening to promote better sleep.
Limit stimulants: Tea, coffee, chocolate, and sugary foods can act as stimulants and interfere with your ability to fall asleep. Try to reduce your consumption of these items, especially in the later part of the day.
Have a light bedtime snack: To prevent morning sickness or hunger waking you up in the night, consider having a light bedtime snack that includes carbohydrates and protein. This can help keep your blood sugar levels stable and provide a sense of fullness.

By making these dietary adjustments, you can create a more sleep-friendly environment during pregnancy and improve your overall sleep quality.

Sleep Positions and Pillows for Pregnancy Insomnia

When it comes to managing pregnancy insomnia, finding the right sleep position and using supportive pillows can make a significant difference. The position you sleep in and the pillows you choose can help optimize your sleep posture, alleviate discomfort, and promote better rest. Here are some tips to help you find a comfortable sleep position:

Sleeping on Your Left Side

One of the recommended sleep positions for pregnant individuals is sleeping on the left side. This position promotes better blood flow to the baby and prevents pressure on the liver. It can also help reduce snoring and improve breathing during sleep. If you find it challenging to maintain this position throughout the night, you can try using supportive pillows to help you stay comfortably on your side.

Using Pregnancy Pillows

Pregnancy pillows are specially designed to provide support for your growing belly, back, and hips. These pillows come in various shapes and sizes, such as C-shaped, U-shaped, or wedge pillows. They can help you maintain a comfortable sleep position and reduce strain on your body. Pregnancy pillows can also provide relief from common pregnancy discomforts, such as back pain and hip pressure.

Pillow Type	Benefits
C-shaped pregnancy pillow	Supports the entire body Relieves back, hip, and joint pain Helps maintain side-sleeping position
U-shaped pregnancy pillow	Provides support to both sides of the body Offers head, neck, and back support Prevents rolling onto the back or stomach during sleep
Wedge pregnancy pillow	Supports the belly when placed under it Offers targeted back and hip support Compact and convenient for travel

Experimenting with Pillow Positions

In addition to using pregnancy pillows, you can experiment with different pillow positions to find the most comfortable arrangement for your body. Placing a pillow between your knees can help align your hips and reduce pressure on your lower back. If you experience heartburn or acid reflux, elevating your upper body with an extra pillow may provide relief. Taking the time to adjust and position your pillows properly can help alleviate discomfort and pain, allowing you to have a more restful sleep.

Choosing the right sleep position and using supportive pillows can play a crucial role in optimizing your sleep posture during pregnancy. Whether you prefer sleeping on your left side, using pregnancy pillows, or experimenting with pillow positions, finding what works best for you can help alleviate pregnancy insomnia and promote better rest. Remember to consult with your healthcare provider for personalized advice based on your specific needs and medical history.

Establishing a Bedtime Routine for Better Sleep

One of the most effective ways to improve sleep quality during pregnancy is to establish a relaxing bedtime routine. By creating a consistent routine, you can signal your body and mind that it is time to sleep, helping you to fall asleep faster and stay asleep throughout the night.

Here are some relaxation techniques and activities that you can incorporate into your bedtime routine:

Read a book: Spending some time reading a book can help you unwind and relax before sleep. Choose a book that interests you and avoid reading on electronic devices to reduce exposure to blue light.
Take a warm bath: A warm bath can help soothe your muscles and promote relaxation. Add some relaxing bath salts or essential oils to enhance the calming effect.
Drink herbal tea: Sipping on a cup of herbal tea, such as chamomile or lavender, can have a calming effect on the body and prepare you for sleep. Avoid caffeinated beverages, as they can interfere with your sleep quality.
Practice relaxation techniques: Engage in activities like deep breathing exercises, progressive muscle relaxation, or meditation to help calm your mind and release tension from your body.

Creating a sleep sanctuary is also essential for better sleep. Here are some tips to turn your bedroom into an environment that promotes relaxation and restfulness:

Keep the bedroom cool and dark: Maintain a comfortable temperature in your bedroom that is conducive to sleep. Use blackout curtains or an eye mask to block out any unwanted light.
Reduce exposure to screens before bed: Avoid using electronic devices such as smartphones, tablets, or laptops before bed as the blue light emitted can interfere with your sleep-wake cycle.
Use a nightlight for nighttime bathroom trips: Instead of turning on bright lights during nighttime bathroom visits, use a dim nightlight to navigate your way and minimize disruption to your sleep.

By incorporating these relaxation techniques and creating a sleep sanctuary, you can improve your bedtime routine and enhance your chances of getting the restful sleep you need during pregnancy.

Herbal Remedies and Supplements for Pregnancy Insomnia

While there are some herbal remedies and supplements that may assist with sleep, it is important to consult with a healthcare provider before using them during pregnancy. Chamomile, lemon balm, and valerian are examples of herbs that are generally considered safe when used in moderation during pregnancy. However, it is crucial to avoid excessive use or misuse of herbal substances as they can potentially be harmful to the unborn baby.

Safe Herbal Remedies for Pregnancy Insomnia

Herbal remedies have been used for centuries to promote relaxation and improve sleep quality. When choosing herbal remedies for pregnancy insomnia, it is important to consider their safety and effectiveness. Here are some herbs that are commonly used to support better sleep during pregnancy:

Chamomile: Chamomile is a gentle herb that has calming properties. It can help reduce anxiety and promote sleep.
Lemon Balm: Lemon balm is known for its soothing effects and can be beneficial for reducing stress and improving sleep quality.
Valerian: Valerian is a natural sedative that can help promote relaxation and improve sleep quality. However, it should be used with caution and under the guidance of a healthcare provider.

It is important to note that while these herbs are generally considered safe, individual sensitivities and allergies can vary. It is recommended to start with a low dose and monitor any reactions before continuing their use.

Caution with Herbal Sleep Aids During Pregnancy

While herbal remedies can be a natural and safe alternative to conventional sleep aids, caution should be exercised when using them during pregnancy. Some herbs may have potential risks and adverse effects on both the pregnant individual and the developing baby. It is advisable to consult with a healthcare provider who specializes in pregnancy care before incorporating any herbal sleep aids into your routine.

In addition, pregnant individuals should avoid herbal supplements that are not specifically marketed for pregnancy and have not undergone rigorous testing for safety and efficacy. It is always best to prioritize the health and well-being of both the mother and the baby by seeking professional guidance and using trusted sources of information.

Remember, every pregnancy is unique, and what works well for one person may not work for another. It is important to discuss your specific concerns, symptoms, and medical history with your healthcare provider to determine the most appropriate and safe options for managing pregnancy insomnia.

Conclusion

Pregnancy insomnia is a common condition that can greatly affect the quality of life for pregnant individuals. Thankfully, there are natural remedies available that have been proven to improve sleep quality and provide relief. By incorporating practices such as acupuncture, yoga and stretching, massage therapy, cognitive behavioral therapy, and maintaining good sleep hygiene, pregnant individuals can take steps to manage their insomnia and improve their overall sleep.

However, it is essential to consult with a healthcare provider to determine the best approach for managing insomnia during pregnancy. Every individual is unique, and what works for one person may not work for another. Your healthcare provider will be able to guide you in choosing the most suitable natural remedies and tailor them to your specific needs.

Remember, finding relief from insomnia during pregnancy is possible. By embracing these natural remedies and working closely with your healthcare provider, you can address pregnancy insomnia and enjoy a better night’s sleep. Take care of your well-being and prioritize your sleep, as it is crucial for both you and your growing baby’s health.

FAQ

What is pregnancy insomnia?

Pregnancy insomnia refers to difficulty falling asleep, staying asleep, or both while pregnant. It can have various negative effects on the pregnant individual, including an increased risk of complications during pregnancy and childbirth.

What causes pregnancy insomnia?

Pregnancy insomnia can be caused by hormonal changes, physical discomfort, and mood disorders. Hormonal, physiologic, metabolic, and psychological changes during pregnancy contribute to sleep disturbances.

Are there any natural remedies for pregnancy insomnia?

Yes, there are several natural remedies that can help address pregnancy insomnia. These include acupuncture, yoga and stretching, massage therapy, cognitive behavioral therapy, practicing good sleep hygiene, considering dietary changes, optimizing sleep positions and using supportive pillows, establishing a relaxing bedtime routine, and being cautious with herbal remedies and supplements.

Is acupuncture effective for pregnancy insomnia?

Acupuncture has been found to significantly improve sleep quality in pregnant women. It can increase the concentration of melatonin in the body, a hormone that promotes relaxation and sleep. Acupuncture is considered safe during pregnancy for the treatment of various pregnancy-related concerns.

Can yoga and stretching help with pregnancy insomnia?

Yes, starting a regular yoga practice during the second trimester of pregnancy has been found to decrease nighttime awakenings and improve overall sleep quality. Yoga and stretching help relax the body and can also keep pregnant individuals toned and flexible.

Can massage therapy help with sleep during pregnancy?

Yes, massage therapy has been shown to positively impact stress, mood, and sleep in pregnant women. Participating in a massage and relaxation program can result in fewer sleep disruptions and improved overall sleep quality.

How does cognitive behavioral therapy (CBT) help with pregnancy insomnia?

Cognitive Behavioral Therapy (CBT) is a therapeutic approach that helps individuals recognize and change negative thought patterns and behaviors. A clinical trial found that CBT led to significant improvements in sleep quality and insomnia symptoms in pregnant individuals. It reduced the time spent lying awake in bed and decreased anxiety symptoms.

What is sleep hygiene and how does it relate to pregnancy insomnia?

Sleep hygiene refers to setting up an environment that supports good sleep quality. It can significantly improve the quality of life for pregnant individuals experiencing insomnia. Tips for creating a sleep-friendly environment include keeping the bedroom cool and dark, removing screens from the room, avoiding spicy or fried foods in the evenings, exercising regularly, avoiding caffeine and nicotine, and scheduling daytime naps earlier in the day.

Are there dietary considerations for better sleep during pregnancy?

Yes, paying attention to your diet can contribute to better sleep during pregnancy. Avoiding heavy meals and spicy or acidic foods in the evenings can help prevent heartburn and indigestion, which can disrupt sleep. It is also important to limit consumption of tea, coffee, chocolate, and sugary foods as they can act as stimulants. Having a light bedtime snack that includes carbohydrates and protein can help prevent morning sickness or hunger waking you up in the night.

What sleep positions and pillows are recommended for pregnancy insomnia?

Finding the right sleep position and using supportive pillows can aid in managing pregnancy insomnia. Sleeping on your left side is generally recommended as it promotes better blood flow to the baby and prevents pressure on the liver. Using a pregnancy pillow can provide support for the tummy, back, and hips, making it more comfortable to sleep on your side. Experimenting with different pillow positions can also help alleviate discomfort and pain during sleep.

How can I establish a bedtime routine for better sleep during pregnancy?

Establishing a relaxing bedtime routine can signal your body and mind that it is time to sleep. Engaging in activities such as reading a book, taking a warm bath, drinking herbal tea, or practicing relaxation techniques can help prepare you for better sleep. It is important to create a sleep sanctuary by keeping the bedroom cool and dark, reducing exposure to screens before bed, and using a nightlight for nighttime bathroom trips.

Are there any herbal remedies or supplements that can help with pregnancy insomnia?

How can I find relief from pregnancy insomnia?

Pregnancy insomnia is a common condition that can significantly impact the quality of life for pregnant individuals. By following natural remedies such as acupuncture, yoga and stretching, massage therapy, cognitive behavioral therapy, practicing good sleep hygiene, considering dietary changes, optimizing sleep positions and using supportive pillows, establishing a relaxing bedtime routine, and being cautious with herbal remedies and supplements, pregnant individuals can find relief and improve their overall sleep quality.