Over 75 per cent of pregnant women struggle with insomnia. This can be frustrating, and cause restlessness and and fatigue. Read on to find out what you can do about it.
With a number of hormonal changes occurring, its no wonder women lose sleep while pregnant. Many causes of pregnancy related insomnia have been identified including:
- Hormonal changes
- Heartburn
- Restless legs accompanied by leg cramping
- Back pain
- Frequent bathroom visits
- Discomfort due to the increased size of the belly
- Vivid dreams
- Pre-labour anxiety
Women suffering from poor quality sleep during pregnancy should consider any one or more of the following treatments for pregnancy insomnia to achieve better quality sleep.
- Relaxation - Doing relaxing activities before bed can help calm the mind and relax the muscles. Yoga, breathing exercises and even a massage will help take the stress off for better sleep.
- Get comfortable- Sleep with extra pillows to help support both the stomach and back. Ensure that the bedroom is at the right temperature - not too cool or not too warm.
- Diet - Try drinking a glass of warm milk to help relax the body and bring on sleep. Its important to note that foods high in carbs can also promote sleep. Also, a snack high in protein can keep blood sugar levels down and help prevent headaches and uncomfortable hot flashes.
- Don't rush dinner – Maintain a slow and steady pace when eating dinner to help prevent heartburn.
- Avoid caffeine and chocolate - Be mindful of caffeine and chocolate in the late afternoon or evening.
- Hydrate earlier - Ensure adequate amounts of fluids are being consumed, maintaining hydration but also to cut down on the amount of bathroom visits in the middle of the night.
- Be active - Get daily exercise that is suitable for pregnancy, earlier in the day.
- Take a nap – short daytime naps are a great way to get some much needed rest and get your mind and body in a more relaxed state.
- Establish a consistent bedtime - Establish a routine that works, at the same time every night.
- Avoid sleep aids - Don’t rely on sleeping pills of any sort to help you sleep. They can be a risk to the pregnancy unless specifically prescribed by a physician.
- Try again - If you haven't fallen asleep after about 30 minutes, try and do something that does not require much thought or physical energy - and then try to fall asleep again.
Practicing one or more of these techniques should result in higher levels of relaxation and diminish anxiety or stress.This will promote higher quality sleep by helping to treat your insomnia during pregnancy.
