October 12, 2007, Newsletter Issue #140: Pregnancy Insomnia
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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