Insomnia: Sleep Problems During Pregnancy & How to Treat It

Insomnia is the condition characterized by difficulty falling asleep, staying asleep or inadequate sleep. This is quite common during pregnancy. In fact, a good number of women have insomnia or another kind sleep disorder during their pregnancy. Whatever the reason may be, it is important to understand that insomnia is not harmful to your baby.

Causes of Insomnia

Discomfort due to the increased size of your abdomen or expanding waistline.
Back pain
Heartburn
Frequent urge to pee
Anxiety & array of mixed emotions that keep your mind awake
Nervousness about the arrival of your baby
Frequent and vivid dreams
Hormonal changes

How to treat insomnia

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Follow a regular schedule on when to wake up and to sleep, and try to stick to it. This will help your body get used to a particular routine

Look for ways to relax before going to sleep, e.g take a warm bath or a cold shower. Get a massage or a foot rub. Also, breathing exercises can help one fall asleep

Make sure your room is dark and quiet enough to fall asleep in. Use heavy or dark-colored curtains to prevent unwanted light and turn on a fan or close your door to cut off the noise and distraction. Ensure that the room temperature is comfortable for you before climbing into bed

Limit the time spent on your bed before going to sleep. If you can’t fall asleep within half an hour, then go to another room to read or just lay down until you feel drowsy enough to fall asleep
Exercise regularly during the day, or as much as you can. Movements and stretching of the joints and muscles often tires you out, making climbing into bed the only thing that you want to do.

Remember, insomnia is not harmful to your baby and it is perfectly normal to be experiencing thus during pregnancy, or some stages of your pregnancy. DO NOT take any over the counter drugs to help you sleep. Any medications taken, if necessary should be prescribed by your doctor at all times.