Whilst researching this article on Insomnia during Pregnancy I talked to several experts on Insomnia during pregnancy. They all said, in the round, the same thing. Insomnia during Pregnancy is NORMAL. The non- pregnancy specific causes like physical, mental and behavioral patterns that cause insomnia have to be ruled out. Medication should be kept to a minimum and don't even think of trying anything without consulting a professional.
What is insomnia during pregnancy
During the day, you may find yourself so tired that you long to go to sleep. Then, when evening finally arrives, you rest for a few hours and are up and unable to fall back to sleep. Rest assured that you are not alone, because insomnia during pregnancy is very common and has many causes.
Many women suffer from intermittent or chronic insomnia during pregnancy. There are many reasons you may have trouble drifting off to sleep during pregnancy. Some of the more common problems include hormonal imbalances, frequent urination as the uterus presses against the bladder and reduces the capacity, back pain, upset, stress, leg cramps or being unable to get into a comfortable position due to your increased size and and movement of the baby at night. Fortunately there are simple ways you can overcome any of these problems apart from the latter of course. :):).
Take a warm bath or shower at bedtime to start relaxing. Before retiring for the night, try some relaxation exercises you may have learned in childbirth class. Ask your partner for a massage. Limit the naps you take during the day. Get plenty of exercise. A body that gets worked out during the day will be more tired at night. Don't exercise too close to bedtime because your may be too geared up to sleep when it is time.
Clear your mind. Talk with your partner about your worries early in the evening. Try not to focus on your anxieties at night. Avoid caffeine in the late afternoon and evening time. Make sure your bedroom is a comfortable temperature. Sleep with the window open or a fan blowing on you if you need to.
If your room is too cool, you may need to pile on more blankets. Find a few comfortable positions for sleep. Sleep on your side with your legs up close to your chest with a pillow between your legs. Support your abdomen and back with other pillows. Don't worry about it If you wake up in the middle of the night and can't get back to sleep, get up and do something quiet. Watch television, read, or do needlework until you are feeling drowsy again. Do your best to try to get to sleep, but don't bring more anxiety upon yourself because of your insomnia during pregnancy.
Resting can be almost as good for you as sleeping. Although it can be frustrating and exhausting, loss of sleep does not do damage to you or to the baby.
Herbal remedies. The ones promoted as being helpful with Insomnia During Pregnancy usually contain valerian, humulus lupulus and passiflora, either alone or in combination. Give them a try, but as I don't have any clinical trial evidence on their safety in pregnancy, read the label carefully and tell the shop that you are pregnant.
Non-herbal remedies that you can get over the counter to help sleep contain antihistamines, which cause drowsiness. I don't think they are terribly effective, but some people find them helpful. It would be safe enough for you to try them in modest amounts, the commonest being diphenhydramine and promethazine.
Philip Jubb
Philip is the author of several books and many articles available on the internet.
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