Most pregnant women experience insomnia at some point in their pregnancies. For some, insomnia can become a serious problem. When you consistently lose sleep at night, it will affect your life during the day. You may feel tired in the day time and experience mood changes.
Taking over the counter or prescription sleep medications is generally not considered safe during pregnancy. The side effects with some of these drugs makes them unsafe. Others haven’t been studied on pregnant women, so doctors are hesitant to recommend them to patients with insomnia. The best bet is to try some natural remedies to induce sleep.
The number one rule when dealing with insomnia is to avoid lying in bed and dwelling on the fact that you can’t get to sleep. Most of us have done this from time to time. You can’t sleep, so you lie in bed and stare at the clock. As time passes, you become increasingly anxious about the lack of sleep. Only four more hours before I have to get up. Now only three and a half hours until the alarm goes off.
This is the worst thing you can do if you have insomnia. The later it gets, the more anxious you will become. This results in an even harder time falling asleep. Anxiety is not conducive to restful sleep. If you can’t get to sleep within a half an hour of going to bed, get up and leave the bedroom.
Do something relaxing until you begin to feel tired. This can vary, but many find that reading a book will make them tired. A book that is hard to read or has technical information may work even better. For others, watching television or eating a snack may help. Warm milk is an old time remedy that may have some merit for insomnia. Avoid caffeine and sugar which can make it harder to sleep.
For persistent insomnia, try relaxation techniques or exercises. Meditation, yoga or creative visualization and other types of regular exercise can help you sleep. These methods are good for reducing stress hormones that contribute to the inability to sleep. Exercise regularly, but do it during the day, not at bedtime.
If sleep problems persist, speak to your doctor. Some will recommend taking Benadryl to help you sleep. Never take any medication without the advice of your doctor. Since each pregnancy is unique, your health care provider is the best judge of what is safe for you and your baby.
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