Are you having trouble getting to sleep? Most pregnant women suffer from insomnia at some stage during their pregnancy. This can happen for a variety of reasons and while it may feel hopeless, there are plenty of things you can take to beat thepregnancy insomniaand get a much needed night’s sleep.

Emotional Causes

Pregnancy is an emotional time; all those hormones whizzing around your body exaggerate normal emotional responses and can change te way in which you respond to normal daily stimuli. A fusion of worry and agitation is completely commonplace for nearly all of us when pregnant and all of these feelings often make it hard to switch off.

It’s the end of the day. You are dog-tired. But you get into bed and the worries and excitement bubble to the surface. Suddenly your brain starts whirring and you are left tossing and turning or pacing the floor, or you fall asleep only to be woken by vivid dreams or fretfulness, leaving you feeling worse than ever…

Don’t forget that it is not unusual to get agitated (often all within a few minutes!) when you are pregnant. It is even perfectly normal to feel like your head is spinning. It is only natural to have a long list of things to do; your body and your mind both want to prepare in every way possible for the arrival of your baby.

This is a good thing. Accepting that practically everything you think and feel when pregnant is actually very normal can help to take away a lot of the fear you may have about how you are feeling. Why not chat with some of your pregnant friends about what they are feeling? You will all feel a great deal better about your own feelings and realize that the symptoms that were worrying you are perfectly normal. Pregnancy insomnia is totally normal and not the unusual illness that you were worrying about. And there are plenty of things you can do about it.

Physical Causes

Your pregnancy insomnia is very likely due to a combination of emotional and physical issues. Rest assured, there are many things that you can do about the symptoms.

•Aching back – at all stages in pregnancy, backache can make getting comfortable in bed almost impossible. Placing a cushion or pillow between the knees can make a huge difference. By aligning your knees with your (widening) hips, the pressure on your spine is reduced and the pain should subside.

•Uncomfortable breasts – pregnant women often find that soreness and pain in the breasts increases at night in bed (due to hormone levels, sleep position or removing your bra) causing discomfort and making it hard to get to sleep. A soft, cotton, non-wired sleep bra can give you some support and help alleviate the pain.

•Difficulty turning over – it may sound silly, but not being able to turn over easily in bed can be one of the main causes of pregnancy insomnia. You may habitually turn over in your sleep. But, now that you are pregnant, things are different. You can no longer change position in your sleep. You could try sleeping on a more slippery surface, for example a satin sheet or even a sleeping bag that has a shiny surface. This can give you the extra movement that will help you move more freely, getting to sleep quicker and staying asleep for longer.

•Heartburn or indigestion – this is one of the most common problems during pregnancy and heartburn or acid reflux when lying down has to be one of the biggest causes of insomnia during pregnancy. Don’t accept heartburn as something you just have to put up with; if you can’t sleep because of your indigestion, see your medical professional. He may prescribe an antacid such as Gaviscon. You can also use cushions or pillows to prop yourself up and stop the acidic stomach juices from leaking back up the esophagus. Avoiding big drinks (sipping lots of water slowly is better than gulping it down) and eating smaller meals throughout the day can regulate your acid and make a big difference to your night.

•Urgent trips to the Bathroom – the too-frequent trips to the bathroom at night can be infuriating. You rush to the bathroom, pee a little or not at all, and return to bed only to find a few hours or minutes later that you have to go again. It just isn’t conducive to a good night’s sleep! This is called Nocturia, and it is very common. Try avoiding tea and coffee as these are diuretics, which make you need the bathroom more often and try leaning forward slowly as you go to the toilet, this might just help you empty your bladder more efficiently. 

 Other Action You Can Take

There are other things you can do, especially when you are expecting and want to avoid drugs and chemical intervention, to help beat pregnancy insomnia;

•Avoid stimulants – steer clear of all caffeinated and sugary drinks, especially in the evening before bedtime. Try chamomile tea instead of your usual tea or coffee as it is known for its relaxing properties.

•Exercise – gentle exercise can help your body to relax, make sure you do this a good few hours before going to bed or it could have the opposite effect and leave you perked up and ready for action when you should be settling down for the night!

•Aromatherapy – gentle aromatherapy sessions from a qualified expert can help both with anxiety and with pain, helping you to relax. Lavender, ylang ylang and chamomile all promote good sleep but lavender use should be limited when you are in your first trimester.

•Relaxation Classes – using breathing techniques, visualization techniques and helping you to understand and control your body’s response to stress can really help during pregnancy and even during birth and beyond (knowing how to de-stress will come in very handy when your little one arrives!).

•Diet – make sure you are eating a healthy, balanced diet and that you are not eating too late at night. Getting enough vitamin B is essential for good sleep so try increasing your intake of unprocessed whole foods like whole grains, bananas, beans, lentils etc. Keep a check that you are not eating too much of any one food that may be contributing to your insomnia – mind those cravings!