Unfortunately, fatigue is a common and widespread pregnancy symptom. However, insomnia is not, and should be addressed in a timely manner. If you are pregnant, exhausted and lying in bed unable to fall asleep, you are experiencing pregnancy insomnia. A good thing to know is that you are not alone and that around 80% of pregnant women experience this. Some women have troubles falling asleep, while others experience difficulties staying asleep. Unlike fatigue that often starts in the first months of pregnancy, insomnia is common near the end of it. One of the reasons you are experiencing pregnancy insomnia is because you are frequently waking up to pee, struggling to find a comfortable sleeping position or just because you worry too much what will happen once the baby arrives. No matter what is causing your insomnia, there are some tips you should follow in order to alleviate it and ensure you get a good night’s rest.
Stay Up Late
Although this seems counter-intuitive, if you are having troubles hitting the sack, going to bed later than usually should help you fall asleep faster because the physiological pressure to snooze is much stronger. Your brain connects a particular time of the night with sleep, so that association will make it easier for you to drift off to the dreamland. However, although you are playing the night owl, make sure all your evening activities are quiet and relaxing. You should do things that will stimulate your brain and body too much. Reading a book or taking a warm bath will help you unwind and prepare you for bed.
People with insomnia are often told to nap. However, when you are pregnant, it is vital to take your naps strategically. For example, nap in the afternoon after work for 2 hours top. Passing out on the couch or napping around 6 p.m. is not a good idea and will disrupt your nighttime sleep.
Create the Ultimate Sleeping Environment
In order to get a good night’s rest, it is very important to turn your bedroom into a sleeping sanctuary. An ideal sleeping environment is dark, quiet and cool. Your mattress must be comfortable, but at the same time able to provide quality back support. The room should be quiet, and without any electronics and light turned on.
Get Out of Bed
It is very important for your brain to connect being in bed with sleeping. Due to this, if you have been tossing and turning frequently, and you’re still wide awake, get up and leave your bedroom. Do a quiet activity, such as knitting or reading a magazine for 20 minutes. After that go to bed and try to sleep again. If you can’t fall asleep, get up again and try not to get frustrated because you can’t rest. Worrying will just make the situation worse.
Mind over Matter
It is entirely normal to feel anxious during pregnancy. However, if you are in a constant state of worry, you will not be able to sleep, and you should definitely look for ways to address this problem. Meditation or yoga can help you relax you and put you in a better mood for sleep.