Pregnancy Insomnia
If you have insomnia during your pregnancy, you are not alone! It's perfectly normal and affects 77% of women at sometime whilst pregnant. There are plenty of ways to get some rest, so don't just lie there tossing and turning. 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 nights 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 enough deep, uninterrupted, quality sleep.
Reasons Why You Can't Sleep During Pregnancy
Causes Of Pregnancy Insomnia
Often 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
Being Uncomfortable
Backache
10 Tips To Help You Sleep During Pregnancy
Advice On Insomnia In Pregnancy
1. 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 - www.relaxmusic.co.uk
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 - trysleeping with a pillow between your knees and another one underneath your bump.
10.Drink camomile tea.
Cant Sleep? Want a FREE relaxation MP3?
Top 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
Get yourself into a comfortable position 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.
Amazing Pregnancy Cushion
If You Have Trouble Sleeping During Pregnancy
Preggle™ Comfort Air-Flow Body Pillow - Ivory/ Khaki
Amazon Price: $42.99 (as of 12/30/2009)
"I started having trouble sleeping and had pains when turning during the night when I decided to get a maternity body pillow. This particular one was of reasonable size and had good reviews, so I've decided to try it. It stays cools throughout the night and prevents one from sleeping on the back (which is not recommended after 16 weeks due to pressure on inferior vena cava, the large vein that carried blood from the feet to the heart). I stopped getting pains and sleep well. Also the size of the pillow does not take up most of our bed like other maternity pillows do and so my husband and I both get sufficient space. The material the pillow is made of is soft and does not irritate or scratch the skin and is washable.
In addition to it the pillow can later be used for nursing and can be stored using up relatively small amount of storage space. I'd highly recommend it to those who want to sleep comfortable and share the bed with their husband throughout pregnancy."
Avg. Customer Rating: 
Top 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
1. 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 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.
Relax Music
If you are pregnant and can't sleep try this!
Beautiful music recorded at 60 bpm to encourage relaxation."This really worked"
"Very soothing"
£8.99 including worldwide delivery or download from iTunes
To buy please visit www.relaxmusic.co.uk
Some Great Pregnancy Books
The Mother of All Pregnancy Books: The Ultimate Guide to Conception, Birth, and Everything In Between (U.S. Edition)
Avg. Customer Rating: 
Amazon Price: $10.39 (as of 12/30/2009)
40 Weeks +: The Essential Pregnancy Organizer (The Essential Organizers)
Avg. Customer Rating:
Amazon Price: $19.95 (as of 12/30/2009)
Pregnancy Blogs
Find Out Tips On Pregnancy And Birth
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- Pregnancy Workout Dvd Kegel Relaxation Yoga – New | Fitness Videos ...
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Leave Your Comments Here Please
Thanks for dropping by.
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Reply
- herbie66 herbie66 Nov 11, 2009 @ 3:29 am
- Welcome to the 'Pregnancy and Baby' Group
( http://www.squidoo.com/groups/pregnancy-baby )
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Reply
- EasySleepMusic EasySleepMusic Aug 28, 2009 @ 7:35 am
- hey,
check out http://www.easysleepmusic.com/
free sleep music for you to download :-)
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Reply
- bookofgold bookofgold Jun 12, 2009 @ 3:04 am
- I couldn't sleep during my pregnancy due to restless leg syndrome. Taking an iron supplement really helped. Great lens, thanks for the info.
- Reply
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Reply
- Mortira Mortira Mar 8, 2009 @ 6:41 pm
- During my third trimester I had to get up every night at about 4 to have a snack. My son is 10 months old now and he still wakes up at around 4 at least once a week. Too bad I can't teach him to meditate! Nice lens!
by clemency
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