Pregnancy, especially second trimester onwards, can tire the mother’s body to no end. After a long day, carrying the fast growing weight of the womb, all one would desire is a good sleep.
However, owing to all the mental, emotional, hormonal, and of course physiological changes that the mother’s body is going through during in the pre-natal stage, insomnia becomes a common disorder that haunts many women.
Some common tips to combat insomnia are as follows:
- Have a nap if possible in the daytime. This will help you compensate for the lack of sleep at night.
- Do not fret over sleepless nights. Anxiety only adds to insomnia and can even affect your baby.
- Eat slowly to keep chances of heartburn away. And try not to eat dinner too close to bedtime.
- Avoid caffeine and chocolate. Especially in the late afternoon or evening, as they are known to keep people awake.
- Get some pregnancy exercise to keep the body fit and also to ‘earn’ your sleep.
- Make a proper bedtime routine. Go to sleep and get up at the same time every day.
- Eat food rich in vitamin-B like grains, yeast extract, fish, and green vegetables. Too little vitamin B in the diet is known to cause insomnia.
- For some parents, sex is a good way of getting to sleep, because the feel-good chemicals (endorphins) that are released relax the senses.
- If even after a good twenty or thirty minutes, if no sleep comes, then one might as well get up and do some chore and then try sleeping later; no point in counting minutes of sleeplessness in bed.
- Do not use sleep aids. Do not rely on over-the-counter, prescription or herbal sleeping pills or alcohol to help sleep. These could be dangerous during pregnancy.
Insomnia is a common occurrence faced by many women. However if the bouts of insomnia become too hard or severe to manage, then eventually it can lead to bad health for the mother. One should then contact a doctor to find out if there is any underlying cause behind insomnia. Backache, pelvic girdle pain, carpal tunnel syndrome or painful sinuses, could also be causes of insomnia during pregnancy.v