Insomnia During Pregnancy

December 31, 2009

insomnia image of woman with dark backgroundInsomnia is a condition of poor or insufficient sleep. Approximately 78% of pregnant women experience insomnia. It is normal to have sleep difficulties during pregnancy, and this is not harmful to your baby. Your baby sleeps independently from you and can sleep even when you are awake.

Causes of Insomnia During Pregnancy

  • Hormones
  • Stress and anxiety
  • Vivid Dreams
  • Awkwardness and discomfort
  • Heartburn
  • Back pain, hip pain and other pains

Tips for Easing Insomnia During Pregnancy

  • Avoid heavy and spicy meals before bedtime and try to minimize fluid consumption in the evening.
  • Avoid caffeine consumption or at least decrease
  • Keep a regular schedule of sleeping and waking up at the same time.
  • Try to avoid naps late in the day or set an alarm clock to keep your late afternoon nap short.
  • Practice relaxation techniques
  • Get plenty of exercise, but try not to exercise late in the day. Finish up your exercising at least 3 hours before you go to bed.
  • Keep your room very dark. A blackout shade can be invaluable. Darkness helps your body produce more of the sleep hormone melatonin.
  • Keep the lights in the house dim at night to help stimulate melatonin.
  • Try eating a small protein snack before bedtime.
  • Make sure the temperature in your room is comfortable and not to hot or cold.
  • If you are unable to sleep get up for a while and read or listen to music until you feel sleepy enough to go back to bed.


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