What To Do For Insomnia During Pregnancy?

By on July 18, 2013

What To Do For InsomniaWhat to do for insomnia, especially during pregnancy? Pregnant women often suffer from insomnia because of the hormonal changes and physical discomforts associated with pregnancy that affect the woman’s quality of sleep.

Insomnia is a common sleep disorder in which you have trouble falling asleep, staying asleep or both in the third trimester of pregnancy.

Insomnia is caused by many reasons such as leg pains, hormonal changes, back pains, frequent urination during night, and heartburn during pregnancy and pre-birth anxiety, all can cause sleeplessness during pregnancy.

Insomnia will not hurt you or your baby, but you may have difficulty in getting sleep and staying asleep. If you are suffering from insomnia during pregnancy, try to do your best to relax without any pills and medications.

One or more of the following tips may help when you are thinking of what to do for insomnia during pregnancy.

  • Regular Exercise: Regular exercise during pregnancy promotes physical and mental health. Try gentle walking, swimming, yoga, meditation and pregnancy exercise programs that help you to get into the mood for sleep.
  • Sleep position: Sleep on your left side as it increases the blood circulation and nutrients to your fetus and also to your kidney and uterus. Avoid sleeping on your back for longer times.
  • Avoid daytime naps: Don’t snap during the day as it disturbs your night sleep.
  • Use pillows: Try to use special pregnancy pillows and support pillows that help you sleep more comfortable.
  • Prepare your bedroom: Another thing you can do when you are thinking of what to do for insomnia is having comfortable temperature for sleeping in your bedroom. And also keep your bedroom well ventilated and not too warm.
  • Establish a bedtime routine: Set up a regular bedtime routine as this help you to fix a time for going to bed and getting up.
  • Warm bath: Take a warm bath with calming oils like chamomile and lavender that can not only relax you, but also helps you to ease discomfort that occurs with pregnancy.
  • Avoid smoking and drinking: Another thing you can do when you are thinking of what to do for insomnia is to avoid smoking and drinking. However, pregnant women should do this anyway.
  • Limit fluid intake: Drink lots of fluids during the day and limit the fluid intake a few hours before bed to prevent frequent urination at night.
  • Drink warm milk: Drink a glass of warm milk before bed as it helps to get good night sleep.
  • Avoid caffeine: Try to avoid tea, coffee and coca cola drinks in the evening as the caffeine can make it harder to go to sleep.
  • Avoid foods: Avoid foods that cause you heartburn and other discomforts before bedtime.
  • Stretch: Stretching your calf muscles before bed may help to prevent leg pains during pregnancy.

If you continue to have trouble sleeping during pregnancy, talk to your doctor and midwife as they help you to give extra support you need. However, insomnia in pregnancy is not serious and in many cases, it will go away when your pregnancy is over.

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