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Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation ( 22, 23).
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While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep. More research is needed, but these findings are promising ( 6).ĭue to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping. They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes. People who took baths or showers measuring between 104☏–108.5☏ (40.0☌–42.5☌) 1 to 2 hours before bedtime experienced positive results.
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Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake. One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality. As your body cools down afterward, this can send a signal to your brain to go to sleep ( 5). Taking a warm bath or shower could also help speed up the body’s temperature changes. Individual preferences will vary, so find the temperature that works best for you. Setting your thermostat to a cool temperature between 60–67☏ (15.6–19.4☌) could help ( 4). If your room is too warm, you might have a hard time falling asleep. Your body cools down when you lie down and warms up when you get up ( 2, 3). If you are in the workforce this is also the time to find out about your rights at work and about maternity leave.Your body temperature changes as you fall asleep. Once your pregnancy is confirmed, you should start thinking about the type of care you want throughout your pregnancy and the birth. You can use our due date calculator to work out when your baby will be due. This is done by adding 40 weeks to the date of the beginning of your last period. Once you know you are pregnant, your doctor or midwife will help you work out when your baby is due (the ‘estimated date of confinement’ or EDC). You can have this test done as soon as you have missed your period. Your doctor will order the test, which will check for hCG in your blood. Blood testĪ blood test will give you a reliable result, even at the earliest stage of pregnancy. You can also have a urine test done by your doctor, or at a family planning clinic. If you use a home pregnancy kit, always see a doctor to confirm the pregnancy.If you are taking fertility drugs or you are an older woman, you may get a false result.Wait until at least a week after your expected period before testing to get the most reliable result.
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