Insomnia during pregnancy
One big complaint during pregnancy is poor sleep and insomnia. Many women are unsure as to why they suddenly have insomnia, and are confused by why when they slept well before, they now struggle to get through the night. Let's face it, when you are pregnant you have to deal with many things you did not before, many of which contribute to lack of sleep. You may just not realize it, but much of your insomnia could be due to the fact that it is harder to get comfortable, the need to pee constantly, that you get leg cramps, and possibly even feel excitement or anxiety about the baby.
Well, you are not alone, most women have trouble sleeping when pregnant, in fact, close to 80% of women complain of or report insomnia when pregnant. So, while it is nice to know that you are not the only one experiencing the trouble of pregnancy sleep, it does not do much to make it better. What are some of the things you can do to get a better night's sleep when pregnant?
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The first thing you have to do is stop thinking about it too much. If when you wake up you immediately start watching the clock to see how much sleep you are losing, it is going to be even harder to go to sleep. So, stop looking at the clock, start practicing some relaxation techniques.
Next, before you go to bed do things that relax you and help you wind down so that your muscles are ready for sleep, and your mind is as well. Some of the things you can do to relax and unwind include taking a warm bath, having your spouse give you a massage, going through a progressive muscle relaxation technique, or whatever else you know to work for you. For some it may mean listening to soft music, for others it is snuggling with a spouse. Get yourself in the mood for sleep.
In addition to being in the right mood for sleep, you need to make sure you are in the right environment for sleep. Make sure the room temperature is comfortable for sleep, which means it should be slightly colder then a comfortable waking temperature. You want to make sure that you are not hearing too much noise, or letting in too much light. If it is dark out but there are big neon signs outside your window, may mean your room is not dark. So, draw the curtains, close the blinds, and get rid of any noises that may distract you, even if it is simply the clock on your wall ticking that is keeping you awake. If you need to, invest in a sound machine to help drown out traffic noise.
If you get yourself into bed, and find that after 20 to 30 minutes you are still awake, then you need to get up, out of bed, and go out of the room you sleep in. Do something somewhere else until you start to feel drowsy or tired, then return to your bed. Do not watch television laying in bed, or read laying in bed.
If you are worried about not sleeping, you will sleep even worse, so instead, do something you did not get to during the day until you are tired, and then get in bed. Sometimes your mind is too active, and wearing it out is the only way to get some rest.
Of course if this is a very persistent problem, and you think you may have a serious sleep disorder you should consult your medical practitioner.
