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Pregnancy Insomnia - How To Sleep When Pregnant

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Pregnant And Can't Sleep

If you have insomnia during your pregnancy, you are not alone!  It's perfectly normal to have pregnancy sleeping problems and it affects 77% of women at some stage of their pregnancy.  There are plenty of ways to get some rest, so don't just lie there tossing and turning, and worrying about how to sleep when pregnant.  A healthy pregnancy means eating well, exercising and getting the right amount of good quality rest and sleep.

Getting (and staying) asleep can be one of the greatest challenges when you are pregnant. Some people believe that insomnia during pregnancy is nature's way of preparing you for the lack of sleep having a newborn baby brings. However don't despair! There are many things you can try which will greatly improve your chances of getting a good night's sleep.

During your first trimester you may find that you actually sleep more than normal. You may feel tired because of all the extra work your body is doing protecting and nurturing your growing baby, and forming the placenta. Your heart is also pumping faster- so listen to your body and relax as much as you can. It is normally harder during the last trimester to get comfortable and to get enough deep, uninterrupted, quality sleep.

Reasons Why You Can't Sleep During Pregnancy

Causes Of Pregnancy Insomnia

InsomniaOften it's a combination of these things:

Leg Cramps

Bad Dreams

Heart Burn and Indigestion

Restless Leg Syndrome

Worries

Shortness of breath

Snoring

Frequent urge to urinate

Nausea

Stress

Being too hot

Being Uncomfortable

Backache

Natural Products To Help You Sleep

Suffering From Pregnancy insomnia? Give These A Try

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Pregnancy Sleep Tip
If you can't sleep, instead of worrying about it, get up and do something else. Watch tv,read a book, even clean - you might get tired enough to want to go back to sleep!

10 Tips To Help You Sleep During Pregnancy

Advice On Sleeplessness In Pregnancy

Relax Music1. Eat well - the food you eat during the day might be contributing to your insomnia. Changing your diet is a quick and easy way to cure your sleeping problems. Choose healthy foods that enhance the body's ability to relax - milk, fruit and wholegrain breads are all good.

2. Stick to a bedtime routine - warm bath, milky drink, try to go to bed at the same time each night.

3. Listen to relaxing music, preferably at a tempo of between 60 and 80 bpm.

4. Avoid caffinated drinks and food.

5. Avoid heavy or spicy foods that cause indigestion.

6. Try meditation or vizualisation, see the technique below.

7. Gentle exercise - swimming, yoga and walking are ideal in pregnancy, and can improve the quality and quantity of sleep. Don't exercise too close to bedtime.

8. Don't worry - easier said than done! The more you think about getting to sleep often the more elusive it is.

9. Get creative with your pillows - try sleeping with a pillow between your knees and another one underneath your bump.

10.Drink camomile tea.

Try A Chakra Healing Goddess Meditation To Help You Sleep

Feel Clearer, Shinier and Happier

Here's a brilliant meditation to use when you are feeling tired and out of sorts. The Chakra Healing Goddess Meditation is a 30 minute long audio MP3, that guides you on a beautiful journey to cleanse your chakras, heal and feel all gorgeously light and shiny.

It will help you activate physical, spiritual and emotional healing all over your body.

Click here to view more details

Pregnancy Sleep Tip
Most doctors recommend sleeping on your left side when pregnant - this improves circulation to the heart and allows for the best blood flow to the fetus

Pregnancy Relaxation - A Visualization Technique

Trouble Sleeping When Pregnant? Try This

Instant RelaxationGet yourself into a comfortable position (using lots of pillows often helps) and close your eyes.

Imagine yourself somewhere lovely and peaceful. Pick a place that works for you - it could be a beach, a forest, a flower filled meadow - anywhere that calms you. This place is waiting for you whenever you want to go there.

Listen to the sounds of your peaceful place - can you hear birdsong? The wind in the trees, a gentle stream gurgling?

Smell the scent around you - is it flowers? the salty sea air? newly mown grass?

In your mind, look around this place, notice the colours, the textures, the beauty, and really enjoy this peaceful spot that you have chosen.

If any disruptive thoughts pop into your head, just let them drift away. This is your special place where you can be completely relaxed, nothing can bother you here.

The more you practice this technique the easier it will become, and often you will find that you gently drift off to sleep during it. You can also use this visualisation any time you are feeling anxious.

Pregnancy Pilllows Can Help

If You Have Trouble Sleeping During Pregnancy Try A Pregnancy Pillow

If discomfort keeps you awake at night try using lots of pillows. Try to lie on your left side to boost the blood flow to your baby and put one pillow between your legs and another one supporting your bump. Try out what works best for you. Moms to be often find a special pregnancy pillow supremely comfortable.
Boppy Prenatal Total Body Pillow

Boppy Prenatal Total Body Pillow

Amazon Price: $46.74 (as of 02/16/2012)Buy Now

"Love love love love love this pillow! it helps me sleep so comfortably and would recommend this pillow to anyone pregnant or not! This pillow was a life savor for me:)"

Pregnancy Sleep Tip
If you're not getting enough sleep try napping during the day to reduce fatigue

More Tips To Help You Sleep

Insomnia Remedies For Pregnant Moms

pregnancy sleeping1. Try aromatherapy - lavender oil is very soporific and safe to use during pregnancy. Try a few drops in your bath or on a tissue under your pillow.

2. Make sure the room is dark enough - fit black out blinds or try an eye mask.

3. Change the room temperature - some people find it easier to drop off to sleep in a cool room.

4. Sometimes getting up and doing something helps, rather than lying awake fretting about not being able to get to sleep.

5. Talk to someone - sometimes it helps to get your problems off your chest. Speaking to a friend or partner about your worries can help you to put things into perspective. A mind full of worries isn't conducive to good sleep.

6. The homeopathic remedy coffea has proved useful - talk to a qualified homeopathic doctor before you try this.

7. Eat more bananas! - In Thailand they are used as a cure for insomnia, they contain trytophan, which is a natural sleep aid.

8. Tonic water - apparently the quinnine it contains is useful for calming restless legs.

Dreams During Pregnancy

What Pregnancy Dreams Mean

Many women report that their dreams become more vivid during pregnancy, some experiencing nightmares for the first time.Though these vivid dreams can often be confusing and even frightening, it is entirely normal to experience a large number of dreams during pregnancy due to a surge in hormones; but is sometimes the last thing you need when you are tired already!

Dreams have an important function at this time of your life and some people like to think of them as messages or as a way of working through your worries. Most pregnancy dreams are along the same themes:

Dreams of being trapped
Dreams of falling
Dreams about the baby's appearance
Dreams of forgetting where you have left the baby
Dreams of running
Dreams of being naked in a public place
Dreams about the baby's sex
Dreams of childbirth

If you find that you are frightened or worried about your dreams talk them over with your midwife, and you will usually find that they are much more common than you would think.

Pregnancy Sleep Tip

Your body temperature rises during pregnancy which can disrupt your sleep. Try to use cotton sheets and pillow cases to keep you cooler.

Books For Pregnant Moms

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