Sleep problem: Insomnia during pregnancy
Sleep problem: Insomnia during pregnancy Reviewed by the BabyCenter Medical Advisory Board Last updated: April 2003 Why it happens
Stumped by your sudden insomnia? Could it be that you can’t get comfortable, need to pee constantly, have leg cramps, and are excited — and anxious — about your baby’s arrival? With such a litany of physical and emotional sleep disturbances to cope with, it’s no surprise that 78 percent of women have insomnia and other sleep problems during pregnancy. Although misery may love company, it won’t provide much solace when you’re watching the numbers on your clock radio change in the middle of the night.
First and foremost, stop staring at the clock and getting increasingly anxious as the minutes creep by. Worrying about your lack of sleep will only compound the problem. Instead, start winding down before climbing into bed by taking a warm bath or — if you and your partner are in the mood — asking for a massage. Or try a pre-bed relaxation technique such as progressive muscle relaxation or guided imagery.
Also before you get into bed, make sure your room is a comfortable temperature for sleeping. Is it dark and quiet enough? Heavy or dark-colored curtains can help keep out unwanted light, and sound machines can help mask the drone of traffic with white noise.
If you aren’t asleep within 20 to 30 minutes after getting into bed, get up and go into another room. Read a magazine or listen to music until you feel drowsy, then get back in bed. Click here to learn more about sleeping better — during pregnancy and beyond.
Above all, don’t worry about not being able to sleep. Getting worked up about it will only exacerbate the problem — and leave you feeling wrecked the next day. Of course, if you think you have a serious sleep disorder you should consult your medical practitioner. In the meantime, remind yourself that insomnia may be frustrating, but during pregnancy, it’s also perfectly normal.
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