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By Mike Lee
Insomnia in pregnancy is pretty much common, debilitating around 78% of infanticipating women. Although the unborn child is safe, insomnia in pregnancy can cause unparalleled pain and irritation for the soon-to-be mommy. It’ll be nine eternities, er, months before you can go back to your usual sleeping ways, so you may very well try to make the most of your situation.
It just may be that the anxiety and excitement at giving birth to new life is what’s keeping you awake. Whereas before, you zoned off as soon as your head grazed the pillow; now, you need to staple your eyelids shut so you can rest.
Due to the physical and hormonal shifts you will be going through, you can expect your sleep to be interrupted by back pains, discomfort as your abdomen grows, increased urinary frequency, heartburn, and even haunting dreams. Aside from the common complaint of morning sickness, you will also have to cope with headaches, dizziness, nervousness, and irritability.
Most office workers are known for being insomniacs because of lack of opportunities to move in their daily routine. Daytime exercise (but not 3 hours or less before bedtime) will help you relax and fall asleep. Don’t do too much exertion just before going to bed as the adrenalin from the exercise will only succeed in keeping you awake.
In having insomnia in pregnancy, just like in any other case of sleeplessness, getting the hang of relaxation is important. Have a nice warm bath, then have your husband or partner give you a firm but gentle massage to ease up muscle tension and relieve stress and fatigue.
Surround yourself with soft, relaxing music, or recordings of relaxing sounds like a steady heartbeat or lapping ocean waves. Make sure your player turns off automatically, though, because if you’re going to have to get up to turn it off yourself, then it defeats the purpose of listening to a recording to help you get to dreamland in the first place.
Your bedroom must be conducive to sleep. Not too warm or you’ll feel uncomfortable from the heat, and not too cold which would make you shiver the whole night long. Your mattress ought to be firm and comfortable, not hard or lumpy in places, that you end up with a stiff neck, a bad back, and other aches and pains in the morning.
If it’s safe, do leave the window open for fresh air and proper circulation. Curtains and rugs encourage the absorption of light and sound, so the overall ambience of the room is darker and quieter. Earplugs are pretty useful, too. And don’t forget to turn off your phone.
If half an hour has passed and you’re not in sleeping mode yet, get out of bed and engage in some light activities like reading or needlework until you feel sleepy. When sleep is at bay you can now drift off to dreamland.
Sleep on your side to ease back pain. Bend your knees and put a pillow between your legs. Try placing one under the small of your back, underneath your belly, for more support also. Pile on even more to raise your upper body if you suffer from heartburn.
Sleeping on your left side would help a lot as this causes blood and nutrients to surge to the placenta and your baby, although moving about and shifting positions is perfectly acceptable. These changes will make your movement limited, though. You won’t be able to sleep on your stomach for crystal clear reasons, while lying flat will only aggravate your back pain.
With the weight of your belly pushing on you, going to sleep on your back could even lead to digestive and respiratory problems, as well as low blood pressure and decreased circulation, which in turn affects not only your heart, but also your unborn child.
Insomnia in pregnancy need not be a burden. At the very least, you need not be part of that large statistic that experiences it. Through these steps, not only will you be expecting a baby, but you’ll sleep like one, too.
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