Coping With Insomnia and Pregnancy - Discussion and Remedies

What is the link between insomnia and pregnancy?

It is common for women to experience insomnia in their first trimester due to the hormonal changes of pregnancy.

Your physician will assure you early in the pregnancy that women tend to feel fatigued because their body is producing a natural sedative called progesterone. This is happening because the body needs downtime, with so many changes taking place within it. As a result, the daytime naps can be disrupting the normal sleep patterns of the night.

Insomnia varies in length and frequency. It can be acute or short-term (lasting one to three weeks) or chronic (lasting up to six months). It can come, stay a day or two, and then go as if nothing has happened. The insomnia and pregnancy link is common also due to 'can't get comfortable', 'those pesky trips to the bathroom', or painful leg cramps that strike right as you are drifting off.

Other causes of insomnia are equally obvious - excitement or anxiety, or the mixture there of. You are not alone - 80% of pregnant women experience the same thing during their early pregnancy, revealing a strong association between insomnia and pregnancy.

During the final trimester, a woman is confronted with a whole new range of factors that either cause or have insomnia as a symptom. As delivery draws near, you may feel anxious, rehearsing important matters over in your mind so that everything will ultimately run smoothly. Have your 'to do' list on your night stand, or a journal if it suits you better. Record things as they come to mind. This way, they are written down and ready to be put into order in the morning when your mind is refreshed; this will help alleviate the insomnia and pregnancy connection.

If you are not asleep within 20 to 30 minutes of going to bed, get up. Stay calm and be prepared. Go to another room, do some stretches, have some warm milk and read a magazine totally off the subject of having a baby. Perhaps even put on some soothing music. Often, a warm bath will help you to feel drowsy again.

If you are uncomfortable, try a body pillow to help cope with insomnia and pregnancy. Often, you can position one under or around the baby, or between your legs, to help with back or hip discomfort. Most women find it more comfortable during the last stages of their pregnancy to lie on their sides, propping the abdomen with the body pillow.

For your evening meal, it is recommended that pregnant women eat foods containing tryptophan as well as magnesium, as both promote sleep or at least drowsiness. Foods fitting this bill would include potatoes, bananas, oatmeal, and honey, as well as proteins such as almonds, cheese, eggs, fish and turkey.

Melatonin is also relaxing and can be supplemented. Herbal remedies can include the teas or tablets of chamomile, valerian root, lavender, peppermint, lemon balm, kava kava, and passion flower. And if all else fails, put your feet in a warm water bath of lavender oil or other soothing aroma and relax.

Consult your health care practitioner if anything you are experiencing is causing anything more than simple frustration with insomnia and pregnancy; just remember that most of what you are going through is quite normal.

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