Battling Pregnancy Insomnia

By Patricia Hammond

Pregnancy is one of the milestones in a woman's life. Some pregnant women however may also come to experience physical pains and discomforts as their tummies expand. One such common complaint is pregnancy insomnia.

The Figures

Studies show that at least 78% of women experience insomnia during their pregnancy. Although some may not experience this sleeping problem throughout pregnancy, at least 97% of pregnant women experience temporary pregnancy insomnia near the end of pregnancy or at the last trimester. Aside from common pregnancy insomnia, 30% of pregnant women also develop snoring habits that could be a sign of sleep apnea.

Pregnancy Insomnia

Pregnancy pains and discomforts are just some of the reasons why a pregnant woman may experience insomnia. A woman may have trouble sleeping simply because a big tummy makes nearly all sleeping positions uncomfortable. Pregnancy insomnia is more commonly experienced during the last trimester because the swollen uterus presses against body parts and organs and creates pressure in some parts. This results in common pregnancy complaints like nausea, cramps, heartburn, body aches and the need to frequently urinate. Fetal movement and psychological anxieties may also contribute to the incidence of pregnancy insomnia.

Other Sleep Problems

Sleep apnea may also be one sleep disorder that pregnant women suffer from. Nasal passages may increasingly swell in pregnant women which may block airways. Snoring which may accompany this kind of apnea may result in high blood pressure. The lack of oxygen could also potentially harm the fetus. In some women, this sleep apnea may also be the cause of pregnancy insomnia since a pregnant woman may wake up suddenly because of gasping which may follow snoring.

Tips

You can fight pregnancy insomnia in several ways. The following may be helpful tips:

- Change sleeping positions. Avoid sleeping on your back to avoid pressure on your diaphragm and bladder.

- To avoid getting up and frequent urination during bed time, take lots of fluids in the morning and limit it in the evenings.

- Do pregnancy exercises regularly to prevent painful night leg cramps.

- Sleep with comfortable pillows. You can hug a long body pillow or use special pregnancy pillows for your head and back.

- Have a warm bath and soft massage before sleeping.

- Drink warm milk or water with honey before sleeping.

- Sleep only in a comfortable room with a right temperature and ventilation for sleeping.

- You can turn the TV to a boring show or play soft music in the background.

- To prevent heartburn, avoid spicy or acidic foods.

- Eating bland crackers to reduce nausea associated with pregnancy insomnia would also help.

- Practice regulated breathing.

Find What Works

Different pregnant women may experience different pregnancy aches. You may therefore need to find your own personal solution to pregnancy insomnia by experimenting on which of the above mentioned tips will work for you. One thing is certain though; you should consult your doctor if you plan to take anything for your insomnia. What you put in your body could be harmful to your baby. It is generally a bad idea to take alcohol, sleeping pills, sedatives and other sleep medication while you are pregnant. Ask you doctor for a safe sleep supplement.

About the Author:

Can pregnancy insomnia affect the baby? Read more info on sleep disorders from sleep disorder test to treatment.

Herbal Treatments for Your Insomnia Problem

By Sam Katz

If insomnia is an ongoing problem for you, you realize just how serious and distressing a condition this can be. When you are lacking sleep, you'll find that it significantly affects your daily life.

It's possible to get a prescription medication to deal with the problem. However, the side effects of these medications can sometimes be as disturbing as the symptoms of your insomnia. If so, why not take a look at herbal treatments that have been shown to be an effective insomnia remedy.

Consider beginning with something relatively mild, such as chamomile. For countless generations, chamomile has been considered an effective means of inducing sleep. It's actually considered to have some anti-inflammatory properties as well. So it might help to relieve your minor aches and pains, which you might not even be aware of. Have a cup of chamomile tea before turning in for the night for the best results.

Another herb you might want to consider is lavender. Lavender is known for its ability to calm down the nervous system. It is an especially effective treatment for people with insomnia that is caused by anxiety or stress. Try spritzing some lavender oil on your pillow before you go to bed at night.

Many people believe passion flower to be a very effective natural remedy for insomnia. Not only can it calm you and help to induce sleep, it's also known as a pain reliever. The Aztecs used it for both pain relief and as a sedative.

Another commonly used treatment for insomnia is St. John's Wort. It has a long history of use for insomnia and other health conditions such as depression.

You could also try Valerian Root. People have been treating their insomnia with this herb for countless generations. Because of its natural sedative abilities, it's become one of the most popular herbs for the treatment of insomnia. Another of its uses is as a muscle relaxant. Not only do its sedative properties fight insomnia, they can also relieve nervous problems and calm your restlessness.

Keep in mind that you must use any of these herbal treatments according to the directions. Just because they're natural doesn't mean they're completely safe. And taking more of them won't make the condition go away any faster. It might even make it worse.

These herbal remedies have all been shown to be effective for encouraging a restful sleep. But it will most likely require some patient testing before you find one that helps you the most.

About the Author:

Insomnia is a sleeping disorder in which a person has difficulty falling asleep, and may not even be able to get to sleep at all. Learn more about the causes and cures for this condition by visiting the Insomnia Remedy site.