How To Deal With Insomnia During Pregnancy To Make Your Sleep Better?

You can suffer from chronic or intermittent insomnia during pregnancy.

There are many reasons you can have trouble sleeping during pregnancy.

Some of the common problems of insomnia include frequent urination, stress, disturbed mind, leg cramps, and the inability to get a comfortable position.

Pregnancy is a time when massive physiological, hormonal and emotional adjustments can happen. Insomnia during pregnancy can make everything worse at the start of your day.

Tips to reduce pregnancy insomnia

• First and foremost step to reduce pregnancy insomnia is relaxation. Too much anxiety, too much stress, concerns over your labor and delivery can affect your quality of sleep.
• You can relax yourself with many techniques. Yoga and meditation techniques are the best ways to relieve from stress and insomnia during pregnancy. You can also take a warm bath before going to bed.
• Adjust the temperature of your room so that your room can be quiet, warm and comfortable. Proper room temperature helps in inducing the sleep.
• Pregnancy insomnia can be due to your internal timing mechanism. Pregnancy can upset the sleep cycle and therefore your body clock and schedule becomes out of sync resulting in insomnia. You have to maintain proper sleep schedules daily, which means going to bed at the same time and getting up in the same time.
• Stop staring at the clock as it makes you worried when the minutes creep by.
• If you are not getting sleep with in 20 to 30 minutes after getting into the bed, get up and go into another room. Listen to music or read a book until you feel sleepy or drowsy.
• If you are not comfortable on the bed, try to use whole body pillow or pregnancy pillow to support your growing abdomen. You should always use a pillow under your stomach to support the uterus while you are sleeping. A pillow is also used between your legs for rest.
• As a pregnant woman, you can have the problem of frequent urination due to increasing pressure on the bladder by the uterus. Drink as much fluid as you can in the early day and avoid intake of more fluids two to three hours before bed time.
• Are you having the problem to move in the bed? Use silky sheets or silky pajamas that make life easier when you try to alternate between one side of the bed to the other.
• Take a glass of warm milk with little honey, as milk helps you drift off to sleep.
• Do not work near bedtime as it can increase your anxiety and stress.
• Avoid caffeine and other stimulants 4 to 5 hours before bedtime.

Talk to your doctor if pregnancy insomnia continues to increase. Your doctor will prescribe some medications for insomnia during pregnancy if necessary.