Insomnia or inability to fall asleep is one of the common problems faced by pregnant women – mostly near the end of the third trimester. The health issue like insomnia affects more than 75% of the pregnant women. When you need to sleep the most, you cannot get it – it is unfair, painful, and disturbing. You may think that it is the last opportunity for a long, long time to sleep, and when you open your eyes, you see the clock has already struck midnight, and you are still not asleep.
What Leads to Sleeplessness?
A complicated combination of all the physical, emotional, and hormonal changes lead to sleeplessness. Increased frequency of urination, leg cramps, heartburn, tender breasts, feeling uncomfortable, pre-birth anxiety, etc. – all can cause difficulty sleeping around the third trimester period. When you are really tired, you can also feel sleeplessness. You may also dream strange things that can wake you up often in the middle of the sleep and make you get up for frequent visits to the loo.
How to Primarily Deal with Sleeplessness?
Worrying is the main root to insomnia. You need ways to fight them:
Stop worrying – If you are worrying so often that is keeping you up all night, you have to relax, clear all the emotional decks, and let go off the worry to get a better sleep.
Talk out – Talking to friends or your spouse or other expectant moms will help you relax and share your worries, which can ultimately help you deal your insomnia.
Write down – Jot down your feelings, this can help you feel light-hearted and can also make you creative.
How Do I Get a Good Night's Sleep?
Many women suffer from insomnia due to the physical changes and the accompanying excitement. What you could do is get plenty of exercise, but not just before you sleep. Develop a bed time routine of activities that help you to relax like reading, soothing music and a warm bath. Have a light snack of whole grain biscuits and milk or fruit and cheese just before retiring.
Your bedroom should be comfortable, airy and inviting. Stand as little as possible during the day, because it increases night-time urination. As far as possible, do not nap for long during the day.
What Other Things Can Help You?
Here are some other things which you can do to deal with insomnia or sleeplessness during pregnancy.
Get up – If you do not fall asleep for a longer time, get up, go to another room, read a book, listen to music, unless you feel dead drowsy and just hit the bed back and sleep.
Give time for dinner – Do not hog your food and try to sleep immediately. Try to give time for digestion that helps avoiding heartburn.
Drink early – Finish the quota of drinking fluids at the beginning of the day and do not drink too much water after 4 p.m so that you do not have to run to the washroom in the middle of the sleep.
Exercise – Maintain a routine of regular pregnancy exercises which you learn in your childbirth classes or join prenatal yoga classes. This gets you into the mood for sleep.
Take a Walk - Walking is a best exercise during pregnancy. You can walk for 20 minutes twice a day. This routine will help you to get a good sleep.
What Are the Things to Avoid?
Have a quick look at the things which you should avoid.
Avoid Over-The Counter Drugs and Sleep Medications
Do not rely on over-the-counter drugs, prescription, herbal pills, dietary supplements, sleep medications or even alcohol to put you to sleep as these are considered dangerous during pregnancy.
Avoid Caffeine
Caffeine keeps you awake, and this is the time you should completely reduce their intake to fight your insomnia. Avoid drinks containing caffeine like tea, coffee & colas after midday as these are known to interfere with sleep.
If you have tried all the basic steps, and if you are still fighting for sleep, then you should consult your obstetrician. At the same time, always remember that insomnia may be frustrating, but again during pregnancy, it is very normal, so worry less, and help yourself relax and stay positive for you and your baby.
What are the causes of sleeping difficulties during pregnancy? How deal with insomnia or sleeplessness during pregnancy? How to avoid insomnia or sleeplessness during pregnancy? Discuss here.
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- The Indiaparenting Team
i have not been able to sleep for last three days. can u please add what are the safe sleeping pills and will it help. i am in the eight month of my preganncy. ragrds'
