You may lose sleep during pregnancy for a variety of reasons. Whatever the reason may be, it is important to understand that insomnia is not harmful to your baby. Insomnia during pregnancy is normal and affects approximately 78% of pregnant women.
What is insomnia?
Insomnia is the perception of inadequate or poor-quality sleep.
Inadequate sleep may be the result of one or more of the following:
- Difficulty falling asleep
- Waking up frequently during the night
- Difficulty returning to sleep
- Unrefreshing sleep
What causes insomnia during pregnancy?
- Discomfort due to the increased size of your abdomen
- Back pain
- Frequent urination during the night
- Anticipating the arrival of your baby
- Frequent and vivid dreams
- Hormonal changes
How can I cope with insomnia during pregnancy?
- Try new sleeping positions.
- Prepare yourself for bedtime by taking a warm bath or receiving a nice massage.
- Set up your room for a comfortable sleep setting. Try changing your thermostat to a comfortable temperature and playing some relaxing or natural sounds that can help make you sleepy.
- Try relaxation techniques, such as the ones you may have learned in a childbirth class.
- If you still cannot fall asleep, you may consider getting up. You can try reading a book, eating a small snack, or drinking some warm milk.
- Exercise regularly during the day.
- If you have the opportunity to sleep during the day, you should take it. However, long naps may interfere with your sleeping schedule at night.
Talk to your health care provider if insomnia continues. Your health care provider may prescribe medication if necessary.
Compiled using information from the following sources:
Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. 7.
National Sleep Foundation, www.sleepfoundation.org