Insomnia During Pregnancy
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    Insomnia During Pregnancy

Insomnia is a very common occurrence during pregnancy, affecting about 80% of pregnant women at some stage of their pregnancy. Difficulty in sleeping is especially common during the first and third trimesters. This may be due to the woman’s inability to find a comfortable sleeping position, leg cramps, heart burn, nausea, pressure on the bladder which produces an urge to urinate, or simply anxiety and excitement over the impending birth. However, it is possible to enjoy a good’s night sleep during pregnancy. Here are some simple behavioral changes that could be just what you need:

  • Get in some exercise every day ( but not in the evening before bed time)

  • Establish a night time routine which you find relaxing and enjoyable

  • Have a warm bath 90 minutes before bed-time

  • Don’t eat within 90 minutes of retiring

  • If you can’t sleep, stop tossing and turning and put on the light. Reach for your favorite book and enjoy the solitude.

From about the seventh month of pregnancy it becomes increasingly difficult to find a comfortable position to sleep in. From a safety perspective, it is best to sleep on your left side. Several products are available to reduce discomfort during sleep for pregnant women. The maternity pillow is actually two pillows, attached with fabric and adjustable Velcro tabs that provide simultaneous support in front and in back. A pregnancy wedge is a wedge-shaped pillow that supports your belly when you lie on your side. You can also use it to prop yourself up to a semi-recline when you're lying on your back. Full-length body pillows are at least five feet long and are designed to support the back and cradle the belly. All of these products are available from your nearest baby store. Alternatively, you could simply tuck a pillow between your legs near your knees.

(Sadock BJ, Sadock VA (2003). Sleep disorders section of Normal sleep and sleep disorders. In Kaplan and Sadock's Synopsis of Psychiatry: Behavioral Sciences/Clinical Psychiatry, 9th ed., pp. 760–767. Philadelphia: Lippincott Williams and Wilkins).

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