Insomnia During Pregnancy

Get A Handle On Your Insomnia During Pregnancy

By Jarrett Kruse

Insomnia plagues more than three quarters of all women during pregnancy, and many factors can trigger it. Back pain and leg cramps during pregnancy can bring restless nights as can other symptoms, Other causes of insomnia during pregnancy include hormonal changes, nervousness, and heartburn. Back pain during pregnancy that causes lack of sleep is frequently related to increase in the size of the abdomen and the discomfort faced in trying to find a position that lends itself to sleeping.

Insomnia during pregnancy can be caused by back pain, leg cramps, or other physical pains or discomforts. Heartburn, for example, is common during pregnancy. An expectant mother might also face anxiety as the baby’s arrival approaches. Pregnant women also face hormonal changes, frequent urination, and frequent and vivid dreams, all of which can interfere with sleep. Sometimes the excitement in anticipation of the baby’s arrival can also keep a pregnant woman awake. Because it’s so important for a pregnant woman to get enough rest, it’s crucial to develop strategies to overcome insomnia and get enough sleep. Here are a few things you can do:

Get enough exercise during the day.
Take a hot bath or arrange for a massage to relax you as bedtime approaches.
Make your sleeping environment as relaxing as possible. Make sure the room is at a comfortable temperature for you to sleep—try playing relaxing music at bedtime.
Experiment with different positions until you find a comfortable one for sleep.
If you have taken or are taking a childbirth class, try applying the relaxation techniques you learn there.
If you cannot fall asleep or cannot stay asleep, get up for a short while and distract yourself with a book or television. Warm milk may also help. Then try again to fall asleep.