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10-Expert-Tips-To-Reduce-Pregnancy-Insomnia

10 Expert Tips To Reduce Pregnancy Insomnia

Are you suffering from pregnancy insomnia? Blame it on the hormones!

Is there anything more annoying? You’ve been tossing and turning all night and just before the alarm goes off, you start to drift off to sleep.

Pregnancy insomnia can be a frustrating companion to pregnancy. In early pregnancy, you may feel like nodding off at 6 pm, but lo and behold, you’re lying awake enjoying the company of Facebook at 3 am. Pregnancy hormones impact every system in the body causing frequent bathroom trips, leg cramps and those 20 point turns in the 3rd trimester - when your hips ache from lying in one position.

Along with the physiological changes, you’re also about to embark on the biggest adventure of your life, so insomnia can also be caused by anxiety and the emotional roller-coaster of becoming a parent.

10 Tips to Reduce Pregnancy Insomnia

  1. Your body is growing a human being – think of how much energy that takes (this might be a helpful reply if your partner is being less than understanding)!
  2. Listen to your body and become an expert in self-care in pregnancy. As I mentioned in an earlier post about pregnancy weight gain – eat for one and sleep for two in pregnancy.
  3. Exercise – yes it’s the last thing you want to do, but it can help you sleep better – even light yoga can be very beneficial (but try to practice at home too not just at your weekly class).
  4. Reduce caffeine and limit your time online an hour before bedtime as the blue light from your phone/laptop can affect melatonin levels, which make it more difficult to sleep. Go old school and read a book!
  5. Reduce liquid intake a few hours before bedtime.
  6. Don’t eat a heavy meal before bed (heartburn and insomnia isn’t a good combination).
  7. Have a warm bath before bed. Lavender is a wonderful essential oil to promote relaxation. Aromatherapist Mary Tighe from BirthingMamas.com has a fantastic blend that’s safe for use in pregnancy called ‘Sweet Dreams’.
  8. Use your GentleBirth Mp3s to help switch off a racing mind or practice some mindfulness techniques.
  9. Talk your partner into giving you a bedtime massage (or more if you’re both up for it!).
  10. If all else fails, wake up your partner to entertain you - after all pregnancy insomnia is half their fault too!
If you have any tips to add, let us know in the comments!

About the Author

I’m Tracy Donegan, registered midwife and mum to 2 gorgeous boys. I’ve been working in Irish maternity services since 2005 and really enjoy helping Irish families have the best experiences possible. You may be familiar with my books – The Irish Better Birth Book and The Irish Caesarean and VBAC Guide, as well as the very popular GentleBirth Positive Birth app.

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