Sleep
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During pregnancy it is essential to get an adequate amount of sleep, and you should always aim for at least eight hours a night. Paradoxically though, however tired and even exhausted you feel at times, you may found you suffer from insomnia. Theories now suggest that a mother's wakefulness is due to the ever-present metabolism of her baby.
The baby is growing and developing all the time in the womb, around the clock, so its metabolism doesn't slow down when evening comes - its engine keeps running at top speed.
This means that the mothers body has constantly to fuel her baby with food and oxygen, day and night, and her metabolism isn't allowed to slow down either. This is often reflected in her inability to sleep.
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Don't fight sleeplessness and become resentful - it will only make your insomnia worse - and don't take any sleeping wills without consulting your doctor. If you cant get to sleep or keep waking throughout the night and become increasingly restless lying in bed, try some of the following tips:
 Take the traditional remedy of a hot, milky drink before bedtime; this helps you to relax and wind down
Try having a warm bath before going to bed. This soothes mind and body, making you feel sleepy and calm as well as relaxing your muscles. For many women it acts like a knockout. Be careful, however, not to have too hot a bath before you go to bed as it may stimulate rather than relax you
Add aromatherapy preparations to your bathwater: floral essences such as lavender, rose, geranium and chamomile are best
Most pregnant women seem to need to spread themselves out when they sleep. If your bed is small it might be a good idea to invest in a larger one with a good supporting mattress fairly early in your pregnancy. A larger bed will also make it easier to achieve a comfortable position, propped up with several pillows, when you come to breastfeed
Avoid lying on your back. Sleep on one side instead, in a position that you find comfortable. Get hold of some extra pillows or soft cushions and experiment with using them to make yourself more at ease. For example when lying on your side you might want one pillow under your bump and another between your knees and thighs
Even if you have difficulty getting straight off to sleep, start going to bed earlier - you can read a good book which will help you to relax, or do some specific relaxation exercises. Practice your deep breathing and concentrate on the new life inside you. Don't think of yourself as being lazy, just make sure you get as many hours rest as you need
If you wake during the night, don't lie in bed fretting, get up and do something that you have persistently been putting off, or do some other useful task that could save you time the next day. Make a cup of mild herb tea, such as rosehip, chamomile or peppermint, as these may help you settle to sleep again
Listen to some relaxing music, either on headphones in bed, or in another room
Make sure you don't become too hot during the night. Remember that during pregnancy your circulation increases, which can make you feel warmer. Keep your room well ventilated with the window and door open and, if necessary, change heavy duvets or blankets for lighter bedcovers. |
