Pregnancy and Insomnia

Insomnia is a common problem during pregnancy, especially in the third trimester. Difficulty getting comfortable, shortness of breath, frequent urination and worrying about the baby and the upcoming delivery can all aggravate insomnia.

What is Insomnia?

Insomnia is classified as the inability to stay asleep or fall asleep, according to the Mayo Clinic. The complications of insomnia, however, don't end with just a lack of energy because of not getting enough sleep. Insomnia can cause irritability, mood swings, difficulty concentrating, headaches and stomach troubles, such as nausea, heartburn and diarrhea. For a pregnant woman, insomnia can cause a problem in the delivery room if she doesn't have the energy to go through labor or to push.

Coping with Insomnia

Taking sleep aids isn't advisable during pregnancy unless you do so under the instruction of your obstetrician. There are, however, non-medicinal ways to cope with insomnia.

Pillow Positioning

If the inability to get comfortable is the cause for your insomnia, you can use several pillows to support your knees, abdomen and back. I have four pillows that I use to create a cocoon around myself before I go to sleep. I sleep on my side, so one supports my top leg. Another is positioned under my stomach. The third is right behind my back so that I don't roll all the way over onto my back. The fourth one is an overstuffed pillow that is under my head.

Elevate the Bed

For a woman who is having trouble sleeping because of shortness of breath, placing a wedge under the head of the mattress can help. This elevates your head and makes it a little easier to breathe without having to try to get comfortable on a stack of pillows under your head.

Nightlight

A dim nightlight in your bedroom and the bathroom will make it easier for you to fall asleep again. A bright light, such as the regular light can make your body wake up to the point where it is hard to fall asleep. A dim nightlight keeps the atmosphere calming and relaxing while providing light so you can avoid an accident.

Journaling

If stress in your life or worrying about the baby or your pregnancy seems to be the primary cause of your insomnia, you can start a journal to write out your feelings and the day's activities. Sometimes, just getting your thoughts on paper helps you to relax enough so you can go to sleep.

If you are worried about others knowing your thoughts, type them out on your computer but don't save them before turning your computer off. You can also write them out on paper and burn the paper when you are done.

http://www.mayoclinic.com/health/insomnia/DS00187/METHOD=print