Reading or listening to quiet music can help you relax, but keep lights dimmed. Hold for one second before exhaling through your nose to the count of four. With your mouth closed, breathe in slowly through your nose and gradually fill your lungs with air.
Breathe deeply and rhythmically to help lower your heart rate. Tense and release each muscle in your body, starting with your toes and ending with your forehead. Use progressive muscle relaxation to relax your muscles. This can help any worries pass from your unconscious to your conscious mind, so that you can deal with them directly. Write down any dreams that you remember and try to record your feelings about them. If you find it hard to get the images out of your head and to go back to sleep, you might find it helpful to: More pregnancy videos How can I go back to sleep again after a vivid dream?When a vivid dream or nightmare wakes you up, the shock can make your heart pound. See the most common dreams in the first, second and third trimesters, and what they might mean. A dream about miscarriage or loss while you're pregnant doesn't mean that this is going to happen. A dream that you can't feed your baby may indicate that you’re worried about taking care of a newborn, but it certainly doesn't mean that you won't be a good mum. What can I do about vivid dreams during pregnancy?Remember that dreams have no bearing on reality. When your sleep is disturbed, you wake straight out of your dream and so remember the details more clearly. Or they may just reflect sleep disturbances caused by indigestion, hormones, or aches and pains. 
These dreams may provide a way for your subconscious to deal with any fears and insecurities you may have about pregnancy and impending motherhood. Pregnancy dreams, especially in the last trimester, are often vivid, and can even be scary. Should I worry about my vivid pregnancy dreams?No. Check out our guide to vivid dreams in pregnancy, and how to cope with them. Pregnancy nightmares about the fears and worries you might have about becoming a parent can be distressing. Have you been experiencing vivid or bad dreams during your pregnancy? This is just one of the ways your sleep may change in pregnancy and it’s a completely normal and common side-effect. How can I go back to sleep again after a vivid dream?.What can I do about vivid dreams during pregnancy?.
Should I worry about my vivid pregnancy dreams?.
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