1. Cool Off
Making the temperature in your bedroom comfortable will help you deal with insomnia during pregnancy. Due to hormone changes and weight gain, pregnant women have a higher metabolism than when they aren’t pregnant. Because of this, hot flashes are common. Lowering the thermostat a few degrees will make the atmosphere more conducive to sleep. In addition to lowering the thermostat, wearing lightweight night clothes or sleeping under a thin blanket or just a sheet may help you to sleep better.
2. Say No to Naps
Taking a nap during the day may seem like a good idea when you are pregnant. If you are suffering from insomnia, eliminating or reducing the naps you take during the day may help you to deal with your insomnia. When you are doing away with your daytime naps, it may be easier for you to eliminate the naps slowly. Try making your nap ten minutes shorter each day until you eliminate your nap.
3. Limit Liquids
Frequent urination can make sleep during pregnancy illusive. You can help to control the number of trips you make to the bathroom at night by limiting the amount of fluids you drink after dinner. You must remember that staying hydrated during pregnancy is a must. If you choose to limit liquids after dinner, make sure that you allow some leeway for some fluids if you become thirsty. Once you are thirsty, you are already beginning to become dehydrated.
4. Establish a Routine
Letting your body know that bedtime is near will help you to deal with insomnia during pregnancy. Establish a regular bedtime routine. One idea is to eat dinner, relax for a little while, take a bath or shower and then go to bed. Making sure that you go to bed at the same time every night and wake up at the same time every morning is also part of a good sleep routine. Using your bedroom for only sleep and intimate activities will also help you to establish a bedtime routine.
5. Ultimate Comfort
When you are pregnant, getting comfortable can be difficult. One idea is to use pillows or a body pillow to support your growing abdomen. This will take pressure off of your back because your back muscles won’t have to support your stomach. Lying on your left side with pillows behind you will help you stay off of your back if you usually sleep on your back. If you are suffering from shortness of breath, propping your upper body up with extra pillows may make breathing easier.
About this Author
Casey Holley is a medical writer with more than 10 years of experience in the health and fitness industries. She has worked as a nutrition consultant and has written numerous health and wellness articles, including in-depth features about ulcerative colitis and other gastrointestinal conditions.
