Tips for Pregnant Women on Dealing with Insomnia

In addition to other troubles during pregnancy insomnia poses a real problem for most women. According to a survey conducted recently by the National Sleep Foundation or NSF, about 78% of the women who participated reported an increase in sleep disturbances during the pregnancy. Moreover the sleep problems increased with the progress of pregnancy. The symptoms of insomnia during this period are difficulty in falling asleep, difficulty in getting back to sleep, waking up several times at night and un-refreshing sleep.

The insomnia problems start in the very first trimester and ease a little during second trimester. However they return in full force during third trimester. There are many reasons for insomnia problems during the pregnancy period. Most of the problems are caused by discomfort due to the ever expanding abdomen. The other major contributors to insomnia are frequent urge to urinate during night, anxiety and worries, heartburn, changes in hormones and their levels in the body, vivid and frequent dreams, anticipation of the baby's arrival and backaches.

There are several things that pregnant women can do to alleviate insomnia and promote better sleep. They are presented here for your knowledge and use.

1. Maintain a regular bed time schedule. Always try to go to bed as well as wake up about the same time. A regular bedtime ritual will also help to put you to sleep while pregnant..

2. If you are experiencing insomnia at night then avoid taking naps during daytime. Naps during daytime may be the cause of your insomnia.

3. Avoid drinking caffeinated beverages at least 6 hours before going to bed. Drinking a cup of Chamomile tea just before bedtime can help to relax you and promote sleep. However this should be avoided during first trimester. Instead take a cup of warm milk.

4. Avoid stimulants like tobacco and alcohol. They are to be avoided by pregnant women anyway for preventing any harm to the unborn baby.

5. Exercise regularly but avoid exercising before bedtime. Regular exercise when pregnant will help you to maintain good health, reduce cramps in the legs and improve circulation. Light yoga and meditation will also help.

6. A warm shower before bedtime can soothe you to sleep. Include it in your bedtime ritual and you will not be disappointed. You can also add a soothing massage by your partner in bed to enhance the experience.

7. Avoid watching TV in bed or close enough to bedtime. Interesting programs can stimulate your mind excessively preventing sleep. Reading something stimulating just before bedtime can prevent sleep. If you have to read then read something that will put you to sleep.For example, if you are not interested in financial matters then read the financial page of the newspaper.

8. It becomes very uncomfortable in bed as your pregnancy progresses. Use pregnancy pillows and mattresses or other pillows to make yourself more comfortable.

9. If you are easily disturbed by noise or light from outside then use a white noise machine or use the white noise of a fan or some other appliance to keep out the outside noise. Use dark and heavy blinds to keep outside light at bay.

10 If you have any anxiety or worries that are keeping you from having sound sleep then write them down in a journal. Putting your worries down in writing lightens their impact on your mind and helps you to relax. Share your worries with your partner and well wishers.