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Pregnancy insomnia is a common phenomenon during the third trimester. Cope with it by maintaining a proper sleep and nap routine, doing exercises and avoiding caffeine. Avoid taking any sleeping pills and cut off your alcohol intake to have a sound sleep at night during pregnancy.
A sound and comfortable sleep becomes a rare treat for a pregnant woman as she starts getting leg cramps, feels too tired to sleep, has to wake up frequently for peeing and the heavy abdomen has her tossing and turning to find the comfortable position.
This lack of sleep then leads to more tiredness and restlessness during the days and nights that follow. Here are some facts to help you deal with the problem and get a good night’s sleep:
Causes of Insomnia during Pregnancy
Painful and irritating conditions such as frequent urination, persistent heartburn, leg pains and anxiety combined with the rush of hormones makes it difficult for a pregnant woman to sleep at night.
Dealing with Insomnia during Pregnancy
- Do not worry, as insomnia can’t hurt you or your baby. Just let go off your worries and try to calm your mind to take as much sleep as you can.
- Drive away all negative feelings, talk to your partner about it and try to sort it out during the daytime so that you can sleep tension-free at night.
- Eat slowly and chew well. Take enough time at dinner and do not just eat to finish up. Maintain a pace so that you do not have to suffer from heartburn while you sleep.
- Avoid having dinner too close to bedtime. A stomach full of food will make you feel energetic, and thus it will be uncomfortable for you to fall sleep.
- Limit your intake of caffeine and chocolate during the day and completely avoid it after dinner or late in the evening. They tend to keep you awake.
- Eat a light and healthy dinner rich in fibre that will help you sleep better till morning.
- In order to cut down on your washroom visits during bedtime, try to consume most of your fluids during daytime so that you do not have to wake up in the middle of the night.
- Do try some pregnancy related exercises that make you a little tired at the end of the day, but avoid doing them when you are about to hit the bed.
- Try to lull yourself into sleep mode by following a bedtime ritual of having a warm water bath and drinking a cup of warm milk before you go to bed.
- Follow a proper bedtime routine and try to go off to sleep and get up at the same set time every day. Read a book, listen to some soothing music, or watch a movie until drowsiness sets in.
- Avoid taking any sleeping pills or alcohol to drive away your insomnia. These are dangerous during pregnancy.
So follow these tips to deal with insomnia during pregnancy and fall asleep naturally. You can use as much sleep as you can get now before the baby arrives.