leaves many pregnant women constantly
tired and fatigued, and feeling
like they're simply stuck with only being able to sleep a few hours a
night until their baby is born.
there is hope for all you
women out there with pregnancy insomnia, and there are a number of
tips, techniques, and products that should be able to help you get the
rest necessary for your health and that of your unborn child.
woman undergoes major
mental and physical changes during pregnancy,
and any or all of these changes can cause serious disruptions to
sleeping patterns, often preventing the expecting mother from falling
asleep or causing them to constantly wake up throughout the
and sleeping problems can happen at any time over those 9
months, with some women only periodically experiencing troubles
sleeping while others can go for days or weeks without a full night's
the problems tend to always worsen
during the later
stages, with almost all women reporting at least periodic
insomnia in the last few weeks of their pregnancy.
The causes of insomnia during pregnancy can be anything from pain or
discomfort, to anxiety and worry, and of course, you can't forget the
to urinate from the womb pressing in on the bladder. In
order to be able to effectively treat insomnia during pregnancy, you
first need to be able to identify and understand the underlying cause
other forms of insomnia, it's usually pretty easy to
determine whatever is keeping you awake or causing you to wake up
during the night.
By studying when and why you experience insomnia, you can then focus on
finding a solution to each of the different factors. Keeping a sleep
diary is a useful way to start identifying these factors, and
simply writing down information about each night's sleep, including:
- The time you actually fell asleep
- If you woke up during the
down the time,
you think you woke up (need to urinate, pain,
nightmares, etc.), and how
long you stayed awake for
After keeping a diary for a few days or weeks, you should be able to
determine the causes of your insomnia and then work towards eliminating
or managing these factors.
- How many hours in
total you slept
the Different Causes of Pregnancy Insomnia
Stress, Worries, and
your brain keeps turning long after you're ready to go
to sleep and your thoughts, stresses, or worries are keeping you awake,
or if you constantly wake up due to nightmares, you need to concentrate
on finding a way to calm and relax yourself in order to let go of all
of that nervous brain activity.
first step is to always wait to go
to be until you are
actually tired or groggy. Going to bed before
you're tired will just cause you to worry even more about your
inability to fall asleep and thus make your insomnia worse, so wait to
your tired and then go straight to bed.
If you're having a hard time relaxing, you might try a hot bath. You can
even add calming aromatherapy
oils like lavender or chamomile to the bath or listen to soothing
ambient music, both of which should help you to relax and unwind before
this doesn't work, you might want to consider meditation or
relaxation to release tension and anxiety from both
your mind and body. Many pregnant women have also had great success
for insomnia and self-hypnosis,
both of which have been proven to
effectively treat all forms of insomnia caused by a variety of
different mental and physical factors.
Needing to Get Out of Bed to
Use the Bathroom
If you wake up and find
yourself unable to fall back to sleep after 30 minutes or so, you
should get up and read or do some other mindless activity
until you feel tired enough to go back to bed. However, you shouldn't
turn on the TV or the computer, as the artificial light will only
further stimulate your brain and keep you awake.
Furthermore, even when you finally do fall asleep, especially if in
front of the TV, the sleep will be poor quality.
of the most common complaints from pregnant women
is that they wake up every few hours due to the need to urinate. In the
later stages of pregnancy, there's not a whole lot you can do about
this, as not only does the womb press in on the bladder and reduce its
capacity by as much as half, but you are also peeing for two.
thing you can really do about this problem is try to avoid drinking
anything for an hour or two before going to bed if at all
Still, your baby's health depends on you staying well hydrated so be
sure to drink plenty of
water throughout the day.
Due to Pain and Discomfort
women also report pregnancy insomnia due to lower back pain,
or simply not being able to find a comfortable
position to lie in. If this is the case, even the most comfortable bed
won't be enough to let you sleep peacefully through the night.
there are many pregnancy
pillows available that are quite effective at
treating any of these physical factors causing insomnia during
pregnancy. Many of these pillows wrap around the body, fully supporting
the back and belly, while also keeping the head and neck properly
elevated to prevent headaches and heartburn. In addition,
most can be
between the knees, preventing hip pain and regulating body
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