insomnia

Insomnia In Pregnancy

Insomnia is a common complaint during pregnancy – in any trimester.  There are many physical changes happening within your body that may awaken you during the night (especially having to empty your bladder!) but then it may be difficult to get back to sleep.  Here are some suggestions that may help you stay asleep or go back to sleep easily and quickly. 

Facts about sleep:  Sleep is an essential ingredient to good health.  A good night’s sleep helps you feel good, look healthy, have energy and be able to think more clearly.  It is also important for your immune system to work effectively and help you fight off viruses you may be exposed to. 

Everyone has different sleep needs - most women need 7-8 hours per night; some may only need as little as 4-5 hours to feel refreshed while others may need up to 10 hours before they can function well.

Basic sleep needs remain the same while you are pregnant, but women may feel more tired if they are sleeping poorly, anemic, or overly stressed in other ways. 

Ideas to optimize your sleep:

• Maintain a regular time for sleep - keep the time to wake up and time to go to bed the same each day (even on weekends and days off).  Consistency trains your body to slow down and rest at the same time each day.
• Try not to nap - getting one consolidated sleep is usually better than broken sleep.  (If that is not possible then a nap is ok.)  Sometimes a nap will decrease your fatigue at bedtime which may only make sleep more difficult the night after the nap.
• Exercise - 30 minutes or more each day of aerobic exercise will enhance your overall energy level and your ability to sleep.
• Avoid caffeine - especially within 6 hours of sleep time. (Coffee, tea, chocolate, or caffeinated sodas)
• Stop smoking - or at least cut back in the evening hours at least 3 hours before sleep.
• Resolve dilemmas - if worries or anxieties keep your mind racing, try to write them down (during a commute or before dinner) and mentally set priorities for the next day or week.  Tie up loose ends so you don’t stay awake “fixing” things at night.
• Keep your room cool, dark, quiet and make a comfortable bed.
• Establish soothing bedtime routines - reading, a bath, soothing music, a massage, sexual intimacy with your partner can all help you unwind and get ready to sleep.
• Explore relaxation techniques - meditation, yoga, and hypnobirthing can help some people reduce anxiety and decrease muscle tension.
• Watch the food - avoid heavy, spicy, or high sugar foods within 3 hours of being horizontal.  Heartburn plagues many pregnant women.
• Drink plenty of fluids early in the day so that you won’t need to drink as much in the evening.  This may reduce the trips to the bathroom during your sleep time.