Birth Parents Blog

10 Tips for Pregnancy Insomnia

Posted by Lifetime Adoption on July 17, 2015

pregnancy_insomnia(#4 will really help!)

Is your growing belly making it difficult for you to get a good night’s sleep? Or even fall asleep in the first place? One pregnant woman shared, “I never had issues sleeping before I got pregnant. Now I can’t seem to relax at night.” Sleep issues are common during pregnancy. They happen as a result of lots of things: bathroom trips in the middle of the night, cramped legs, heartburn, carrying the extra pounds on your belly, and feeling over-heated.

Here are our tips to help you get some sleep:

  1. Exercise during the day; it’ll help your body be more tired and ready for sleep. Just avoid exercising too close to when you go to bed
  2. Eat dinner slowly and calmly: it’ll help prevent nighttime heartburn. Also, don’t try to go to sleep right after dinner, because a full stomach can make you too uncomfortable to sleep.
  3. Drinking less fluids after 6pm will help you avoid so many bathroom trips
  4. Avoid caffeine in the afternoon & evening, because it can stick with you for about six hours. This includes chocolate, tea, and caffeinated sodas/drinks.
  5. Make a bedtime ritual for yourself-it can include reading, stretching, a warm shower, and then brushing your teeth.
  6. Use a lot of pillows to get comfortable-to prop you up, give support, and make you feel cozy.
  7. Open a window to get some fresh air
  8. Only use your bed for sleeping-no answering emails or paying bills in your bed, since these activates might make you stressed right before bed.
  9. Only go to bed when you’re sleepy-this one seems obvious, but tucking yourself in before you feel tired will make you impatient and restless
  10. Try some relaxation and breathing techniques (these will also help you when contractions start.) Here’s a great guided relaxation video that may help you fall asleep: https://www.youtube.com/watch?v=L12_GAi2UQ0

It’s important that you avoid taking any sleep aids or sleeping pills; the FDA hasn’t found any sleeping meds that are totally safe to take when you’re pregnant. This includes over-the-counter meds such as Benadryl. Talk to your doctor before taking any medication, herbal remedy, or supplement. They’ll think about the risks and benefits of taking the medication and share other solutions to pregnancy sleep issues.

Topics: Pregnancy, pregnancy help