Whether it’s because of the frequent pee breaks or being unable to get into a comfortable position, the truth is that a lot of pregnant women struggle to sleep peacefully during pregnancy. Almost 78% of pregnant women suffer from insomnia (Inability to sleep) and this can affect other factors during pregnancy.
Sleeping problems could include difficulty falling asleep, waking up frequently during the night time and having difficulty falling back asleep and waking up feeling like you didn’t sleep enough.
Causes Of Sleeping Problems During Pregnancy:
- Being uncomfortable due to the increased size of the abdomen.
- Anxiety or being too excited about the arrival of your baby.
- Frequent urge to pee.
- Vivid dreams.
- Hormonal changes.
What Can You Do To Sleep Better?
1. Make a nighttime routine before you go to bed. This could include a warm shower, listening to music or getting a massage - whatever it takes to get you relaxed and in a calm headspace. Once your body gets used to this routine, every time you do one of the above things, your brain signals your body that it’s time to sleep.
2. The temperature in your room should be just right. You can use a thermostat to adjust the room’s temperature. Also, make sure the room is dark enough by using dark-coloured curtains that keep the unwanted light out. You can also use a sound machine to filter out the noise of traffic and play you soothing music.
3. Try new and different sleeping positions and see which one is the least comfortable. You may also use a body pillow that many pregnant women swear by.
4. Those relaxation and breathing techniques that are taught in a birthing class are not just to be used during labour. You can use them when you have difficulty falling asleep. They will help relax your mind, body and soul which is essential to get that good night’s rest.
5. If you still aren’t getting any sleep even after 30 minutes of laying on the bed, consider getting up and reading a book or a magazine. You can also watch the telly and come back to the bed when you start feeling drowsy.
6. You might notice that on days that you worked or were involved in a physical activity the most are the days you fall asleep easily. If this the case, you know what to do. Mild exercise, yoga and walking are highly recommended during pregnancy not only to keep you healthy but to also induce sleep.
7. If you can take short naps during the day, do it but know that they come at a price. Women who sleep during the daytime are less likely to fall asleep at night.
Even after practising all of these techniques, if you still find it difficult to fall asleep. Consult with your doctor and see if any medication needs to be taken.