Insomnia during pregnancy is known to affect more than 75 percent of all expectant mothers. It is especially common during the third trimester. There are many reasons for it, and there are many safe, natural remedies that can help you deal with it if it is keeping you from getting a restful night’s sleep. Some women benefit by implementing new relaxation rituals before bedtime, and others use essential oils and aromatherapy to assist with the issue. Managing environmental factors, such as light intake and temperature, also might help ease the problem.
Some women are able to prevent or relieve insomnia during pregnancy by understanding the reasons behind it. For example, if you are frequently woken up because of the need to use the restroom, consider reducing your fluid intake several hours before bedtime. If you are woken up with worries and anxiety about becoming a mother, keep a notepad next to your bed to create a list of things to do to prepare for your upcoming newborn. Women who are woken up because they cannot find a comfortable sleeping position might benefit from purchasing a body pillow that makes sleeping on their sides easier.
Implementing relaxing, pre-bedtime rituals also can ease your insomnia during pregnancy. Some women watch television, read a book or listen to music until drowsiness sets in. Others ask their partners to give them a foot massage, or they might drink a cup of warm milk before bedtime. Other sleep-inducing activities include using meditation or guided imagery techniques to silence your overactive mind before sleeping. Many holistic healers suggest putting a few drops of lavender oil on your pillow to promote sound sleep and prevent insomnia.
If you’ve tried to incorporate pre-bedtime techniques but are still affected by insomnia during pregnancy, look at your sleeping environment. Use earplugs or sound machines to eliminate distracting noises. Some women cannot sleep well if the room is too warm, so check your thermostat. Also, some people think that taking a hot bath immediately before bedtime promotes sleep, but it actually might raise your body temperature too much. Use a sleeping mask or install heavy, dark curtains to prevent bright streetlights or sunlight from waking you.
Many women want to find natural methods to help with insomnia during pregnancy. Sometimes, though, they do not work. Talk to your doctor if your insomnia persists. He might recommend some safe, over-the-counter medications that will not hurt your baby’s development if they are used in moderation.
