Statistics prove that over three quarter of pregnant women suffer from intermittent or chronic insomnia every year during pregnancy.If you are pregnant and suffering from insomnia,then it is important for you to know the causes and remedies to fight insomnia.
Causes of Insomnia during Pregnancy
- Hormonal changes and imbalances are the common causes of insomnia during pregnancy.
- An unquiet mind and panic of becoming a parent due to the responsibility that a child brings
- Concerns over labor and delivery
- Leg cramps or the inability to get into a comfortable position.
- Discomfort due to the increased size of your abdomen.
- Back pains
- Frequent urination during the night
- Frequent and vivid dreams
Treating Insomnia during Pregnancy
It is far better for you to avoid taking sleeping aids or other medications that might cause bad impact on the baby’s health for treating insomnia during pregnancy. So it is best to go for natural or home remedies.
You should consult your physician, if you want to get a better advice or if the insomnia problem is getting worst.
- The first and primary thing to fight against insomnia during pregnancy is to maintain a proper diet and nutrition.
- Try some relaxation exercises before going to bed, sit in a comfortable position and start breathing slowly.
- Practice some pregnancy oriented exercises or yoga or meditation.
- Maintain proper body weight.
- Timely intake of all types of fruits, fruit juice and vitamin supplements is highly essential to treat insomnia.
- Maintain a bedtime routine that coaxes your body into dreamland.
- Try to avoid noise during sleep.
- Play some light and gentle music (without words), which can help you drift off to sleep.
- Avoid working anywhere near your bed, as this can increase your stress or anxiety.
- Make sure your room temperature is comfortable.
- Wear loose and comfortable clothes.
- Take a warm shower before you head to bed.
- Light some scented candles that induce sleep and relaxation.
- Get a foot massage or ask your partner to give you a foot rubs before sleep.
- Use a warm rice sock or hot water bottle (or an ice pack) for back or hip discomfort.
- If you are discomfortable with your sleeping postures, use a whole body pillow or pregnancy pillow to support your growing abdomen.
- Avoid eating late in the night.
- Shun junk and fast food.
- Be sure to avoid caffeine late in the day.
- Use a body pillow for nighttime comfort.
- Try a cup of chamomile tea to relax you before bed (do not drink this in your first trimester).
- Have glass warm milk before going to bed.
- Eat foods that contain tryptophan, magnesium and/or melatonin (all known to induce sleep); examples include potatoes, turkey, almonds, oatmeal, cheese, fish, eggs, honey and bananas
- Frequent urination is one of the main causes of insomnia during pregnancy .But you can help the situation out by drinking as much of your daily intake of fluids as early in the day as you can. If you consume too many liquids right before bed you’ll find yourself rushing to the bathroom every hour or so.