Suffering From Insomnia During Pregnancy
Provided By:
www.sleepdisordertips.org
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Studies have found that about 78 % of pregnant women suffer from insomnia for varying durations. They are mostly concerned about the possibility of any harm to the expected baby by having insomnia during pregnancy. However, physicians believe that insomnia during pregnancy is normal and not dangerous to the infant's health.
Symptoms Of Insomnia
Pregnant women suffering from insomnia find that they feel the need to drop off to get sleep but when they do, they wake up shortly and fail to get back to sleep. Also, the sleep does not appear to refresh or restore their energy.
Causes Of Insomnia During Pregnancy
A number of reasons account for sleeping difficulties encountered during pregnancy. In many cases, the growing size of the abdomen is the main cause of sleeplessness. Pressure eon the bladder caused by increased size of the abdomen makes it necessary to urinate several times during the night. The pregnant woman feels trouble with finding a comfortable position for sleeping. Feeling the baby's movement can also cause waking up at night. Heartburn and back pain are two main physical problems that cause insomnia during pregnancy. There might be aching in the hips, causing discomfort. Hormonal changes and psychological conditions like anxiety and/or depression are other main causes of sleeplessness.
Coping With Insomnia During Pregnancy
The first thing to do is to prevent you from getting overly anxious, just looking at the time and worrying about sleep. The added anxiety of not having enough sleep makes things worse. Try the following ways to handle your sleeplessness.
Warm Bath
Taking a warm bath, before going to bed, brings comfort and relaxes you to sleep.
Bedtime Exercise And Massage
Relaxation exercises like yoga and meditation etc. are helpful in relieving anxiety and bringing sleep. You can also ask your partner for a massage.
Daytime Exercise
Take plenty of exercise during the day or in the evening but not too close to bedtime. Exercise will make you tired and hence drive you to sleep. Also try to avoid taking naps in the day.
Drinking
If you get up several times to urinate during the course of the night, take fewer fluids after 4 pm. Also avoid taking caffeine drinks in the evening. Their stimulating effect is a sleep antagonist.
Temperature
Keep the temperature of the bedroom at a comfortable level. Keep the window open for fresh air to reach you. Use additional blankets to keep you warm if the room feels cold.
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