Insomnia During Pregnancy

~Better Sleep During Pregnancy~

Physical factors like diminished bladder capacity, discomfort from stressed joints, heartburn, etc., seem like much more likely culprits. In any event, a number of natural remedies and ideas can be effective in managing pregnancy insomnia:

Natural Remedies for Insomnia During Pregnancy:

• Get plenty of exercise and activity: Don't wear yourself out, but aim for that feeling of pleasant exhaustion after an active and productive day.
• Spend time outdoors daily: Plenty of fresh air and sunlight during the day does all the right things to your circadian rhythm, facilitating easier, sounder sleep.
• Eliminate caffeine: (Or at least avoid it after mid-day) This stimulant in an extra sensitive pregnant body will definitely keep you awak.
• Take catnaps: The idea is to refresh you without sleeping so long that you can't fall asleep that night- a vicious cycle. Aim for 20-30 minutes max.
• Take a magnesium supplement before bed: Magnesium has a mild sedative effect and can also help relieve those painful pregnancy leg cramps.
• Do relaxing things in the hour before bed:
  • A warm bath
  • Drink warm milk or chamomile tea
  • Have a relaxing massage from your partner.
  • Practice meditation or deep breathing.
  • Practice a relaxation technique such as progressive relaxation. This involves systematically focusing on different parts of the body and consciously relaxing them.

• Don't do stimulating things in the hour before bed: So don't watch TV or eat anything. Also, don't read anything exciting or thought provoking.
• Use lavender aromatherapy: Use a lavender eye pillow or apply drops of lavender essential oil to a cloth set over a hot water bottle or heating pad.

Other ideas and considerations...

• Use a pregnancy body pillow: The best pregnancy body pillow I have found is made with high quality ingredients, but the neatest thing about it is that it can be purchased as part of a really unique co-sleeper. I wish I had known about this one when my first was born!
• Create a comfortable sleep environment: Keep room temperature cool, space neat and uncluttered, quality bedding, calming colors, etc.
• Have an attitude of acceptance and allowing when it comes to sleep (or lack of sleep): Sleep is something that cannot be controlled or forced, you can ultimately only be open to the process. Getting stressed out about it will take you in the opposite direction of sleep every time.

So experiment with some of the ideas for pregnancy insomnia listed here, then go to sleep each night with an open mind. Be expectant for a good night's rest, but fully open to whatever else might unfold.

Remember you can be awake two ways: stressed out or peaceful. Insomnia during pregnancy may not always be avoidable, but it doesn't have to be stressful.

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