Insomnia During Pregnancy
Many woman experience insomnia during pregnancy and look for natural and safe solutions. It seems like the further you are in your pregnancy, the worse you sleep. It’s usually a combination of hormonal changes, stress, physically discomfort and if that wasn’t enough-you get anxious about insomnia during pregnancy.
Why do you get insomnia during pregnancy?
The changes in your body can be exciting and scary at the same time. Perhaps you used to sleep on your back or belly and now you are desperately trying to find just the right position. You are thrilled about a new baby coming to the family but perhaps a bit stressed about you will manage it all, how it will impact your relationship, or how to juggle work. The more you worry about these changes, the worse your insomnia gets.
Insomnia During Pregnancy-Do’s and Do Not’s?
Sleeping pills are typically don’t work well and during pregnancy they should be avoided. So what can you do to help insomnia during pregnancy?
- Create a sleep route for yourself to help you unwind.
- Go to bed and wake up at consistent times.
- Do some light exercise (safe for your stage of pregnancy) earlier in the day.
- No screens an hour before bed (T.V., cell phones, laptops, Kindles). The light from these devices makes it harder to unwind and fall asleep.
- Make your bed comfortable (enough pillow to support you, etc).
Dr Weil from Fit Pregnancy recommends a warm bath in the evening but I find this can sometimes make things worse as it raises your body temperature.
The most important step is to control your thoughts. Recognize that it’s normal to have mild insomnia during pregnancy. It’s not going to negatively affect you or your baby.
If you are having difficulty managing your stress or anxiety or would like help changing your thoughts around sleep in order to alleviate your insomnia during pregnancy, then you may want to consider working with a sleep therapist or sleep counselor.
If you or a loved one needs help overcoming insomnia during pregnancy, contact Elika to schedule a complimentary 20-minute sleep consultation. You may also schedule a sleep consultation online using the calendar tool.