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October 12, 2007, Newsletter Issue #140: Pregnancy Insomnia
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Tip of the Week
About 78 percent of pregnant women experience insomnia during pregnancy. It is not harmful to the baby, but can be very frustrating to the mom-to-be. According to the American Pregnancy Association, the following contribute to insomnia during pregnancy:
- Discomfort due to the increased size of your abdomen
- Back pains
- Heartburn
- Frequent urination during the night
- Anxiety
- Anticipating the arrival of the baby
- Frequent and vivid dreams
- Hormonal changes
Here are some pointers for how to cope with insomnia during pregnancy:
- Try new sleeping positions
- Prepare yourself for bedtime by taking a warm bath or receiving a nice massage
- Make sure the temperature is comfortable and play relaxing music before bed
- Try relaxation techniques such as the ones you have learned in your childbirth class
- If you still cannot fall asleep you should get up; you might read a book, watch TV, eat a small snack or fix some warm milk
- Exercising during the day
- If you have the opportunity, nap during the day
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