Insomnia in pregnancy
is surprisingly common, affecting around 78% of pregnant women.
Although the unborn child is safe, insomnia in pregnancy
can be quite a pain-literally-for the mother-to-be. It'll be
nine long months before you can return to your blissful sleeping
habits, so might as well try and make the most of your situation.
Perhaps the anxiety and excitement
at having a baby is keeping you up, whereas before, you conked
out as soon as your head hit the pillow. Due to some physical
and hormonal changes you will be undergoing, you can expect
your sleep to be disrupted by back pains, discomfort as your
abdomen swells, increased urinary frequency, heartburn, and
even vivid dreams. Aside from the usual nausea of morning sickness,
you will also have to contend with headaches, dizziness, nervousness,
A lot of office workers are notorious
insomniacs due to lack of physical activity in their daily routine.
Exercise during the day (but not 3 hours or less before bedtime)
to help you relax and fall asleep. Don't do anything strenuous
just before hitting the sack as the adrenalin you've built up
will only succeed in keeping you awake.
With insomnia in pregnancy,
as with any other case of sleeplessness, learning to relax is
key. Take a nice warm bath, then have your husband or partner
give you a firm but gentle massage to loosen your muscle tension
and relieve stress and fatigue.
Listen to soft, relaxing music,
or recordings of soothing sounds like a steady heartbeat or
lapping ocean waves. Make sure your player turns off automatically,
though, because if you're going to have to get up to turn it
off yourself, then it defeats the purpose of listening to a
recording to help you get to sleep in the first place.
Your bedroom must be conducive
to sleep. Not too hot or you'll toss and turn from the heat,
and not too cold that you'll be shivering all night. Your mattress
should be firm and comfy, not hard and lumpy in places, that
you end up with a stiff neck, a bad back, and other aches and
pains in the morning.
If it's not too cold, noisy,
or dangerous, leave the window open for fresh air and proper
circulation. Curtains and rugs help absorb light and sound,
so the atmosphere is darker and quieter. Earplugs are pretty
useful, too. And don't forget to turn off your phone.
If half an hour has passed and
you're not in sleeping mode yet, get out of bed and do some
light activities like reading or needlework till you're tired.
Once you are, try falling asleep again.