Insomnia is a common problem among pregnant women. About three quarters of all pregnant women suffer from insomnia at some point during the pregnancy. There are many causes of insomnia, such as anxiety and worry about having a baby. As much as you may want the baby, there are financial and other worries that can keep you awake at night.
Fortunately, there are things you can do to help ensure a good night’s sleep. Lying in the bed and staring at the clock will only make insomnia worse. As the hours tick by, you may find yourself thinking about how little time you have left to rest before morning arrives. This will not help you get to sleep. You will actually lose more sleep by doing this. Get up and leave the bedroom, rather than trying to force yourself to sleep.
Try reading a magazine or book. Read something boring or technical, rather than the latest thriller that you just can’t put down. Sometimes this can make you begin to feel drowsy. Once you have spent some time reading, you will likely feel tired again. When this happens, it’s time to get back into bed and try to get some rest.
There are some things you can do before getting into bed to help you fall asleep. Many women find that taking a warm bath is relaxing and can help induce sleep. Avoid eating simple carbohydrates or caffeinated beverages in the hours prior to bed time. Try a protein rich snack, such as milk, turkey or yogurt instead of sugar or other simple carbs.
Evaluate your sleeping environment. Consider the temperature; is it too hot or too cold? How is the light? If you have a street light shining in your window, consider closing the curtains or getting a room darkening shade. Be sure the bed is comfortable with soft blankets and enough pillows. Some women sleep better with a body pillow in the bed. These things can all make sleeping difficult and correcting any problems may help you get enough rest.
If at all possible, make up for lost night time sleep during the day. Even a short nap can help you feel more energetic and not so tired. If you are home with small children, curl up in bed and take a nap with them. If you are working full time, try to get a nap after work before starting dinner. Another option is to close your eyes and get a cat nap during your lunch hour. Set the alarm on your watch or cell phone to wake up at the end of your lunch break.
One thing you should never do is worry about the lack of sleep you are getting at night. This is especially true if the problem is due to anxiety. Worrying about sleep will only make it more difficult to get the rest you need.