Insomnia, or the inability to fall and/or stay asleep, often strikes expectant mothers in their third trimester. Pregnant insomniacs toss and turn all throughout the night. Some insomnia problems are due to anxieties about pregnancy, giving birth, and mothering, but there are also physical symptoms that lead to an inability to sleep. Insomnia is caused by frequent urination, persistent heartburn, and leg cramps. These are due to the complicated mix of hormones in the body during pregnancy. Pregnancy can also increase the likelihood of other sleep disorders.
Your insomnia is probably not as bad as you think. You probably believe you are getting less sleep than you actually are. And there is a difference between getting sleep and having a restful night’s sleep.
There are a few tricks you can try to help with your sleep:
1. De-stress: Try not to worry so much. A little bit of insomnia will not do harm to you or your baby, so try to relax. Try talking out your worries before you go to bed so you can get them off your mind and be at peace when bedtime comes. Some people find meditation helpful. Take a warm bath or listen to soothing music.
2. Routine: Come up with a bedtime routine and stick to it. Try to avoid stimulating activities right before bed. Don’t engage in activities you do during the day while you are in bed. Your bed should be a place just for sleep. Find something relaxing to do right before bed and repeat the pattern each night. Go to sleep at the same time every night.
3. Stay Comfortable: Make sure you keep your bedroom at the right temperature for you. Keep it cool because pregnant women tend to get hot during the night. Use a supportive mattress and pillows. Some people like to use a body pillow. Avoid having too much light in the room.
4. Food and Liquid: Finish your drinks in the early evening. Avoid caffeine. Stop eating chocolate in the afternoon. Have a light snack in the evening that will tide you over until breakfast but won’t cause excessive urination during the night. Avoid alcohol and do not use sleeping pills.
5. Exercise: Do some light, pregnancy exercise every day. Do not do it right before bed.
Image by oKikos on flickr Creative Commons.
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