Here are the remaining tips on how to get a good nights sleep while pregnant…
In our first article, How to Sleep When Pregnant – Sleep Solutions, we focused on the first 6 reasons sleep may be eluding you and then some solutions to each of the problems. In this article we discuss the remaining 6 issues and their solutions.
So, if you are having a hard time getting comfortable or getting a good nights sleep while pregnant, here are some solutions to help you get better rest.
Sleep Solutions While Pregnant
Snoring – While snoring may not be keeping you awake at night, it is likely affecting your partner’s. Some women snore while pregnant because they experience sleep apnea, but this is not always the reason. Increased hormone levels can cause congestion and swollen nasal passages. This can also be due to an increase in blood volume. Also, the heavier you are to begin with prior to pregnancy, combined with the weight you gain because of pregnancy, can contribute to snoring. The solution – try sleeping on your side and elevate your head slightly. Use some saline spray up your nose before going to bed. Try not to gain more than the suggested amount of weight during your pregnancy.
Nasal congestion – this can be experienced at any stage of pregnancy. Nasal congestion is typically caused by higher levels of estrogen while pregnant and is a pretty common pregnancy symptom. It can be contributing to your sleep apnea or snoring at night. The solution – drink plenty of fluids throughout your day and keep your head elevated at night. Also, try taking warm, steamy showers. Not only is this relaxing but it can temporarily alleviate congestion. Sleep with a humidifier or vaporizer in your room so that the air isn’t too dry. Finally, use saline solution to relieve congestion day or night.
Insomnia – almost 80% of pregnant women experience insomnia while pregnant. It can be due to a number of things like leg cramps, needing to pee often, and anxiety. And with so many physical and emotional changes happening to your body, it’s not surprising why so many have it. Sometimes there isn’t a clear reason why your suffering from it, which may not be comforting. The solution – try winding down and getting very relaxed before going to bed. Taking a warm bath, listening to quiet music, drinking chamomile tea are all ways you can do this. Make sure your room is a comfortable temperature, not too warm or cool. Get heavier curtains to keep light out. Try muscle relaxation techniques once you get into bed.
Sleep walking – You may have never experienced sleep walking before and now you’re doing it while your pregnant. Don’t be alarmed, hormonal changes can cause sleep walking and you’re not a loss when it comes to those. The danger with this is falling down and hurting yourself and your baby while doing it. The solution – talk with your doctor. He or she will be the best at helping you figure out what is the best course.
Fatigue – This is a common pregnancy symptom. It can start as early as the first few weeks of pregnancy and last or begin anytime until your due date. You may feel tired all the time, and if you’re experiencing one or more of the other reasons for not being able to get a good nights sleep, you may be exhausted. While it’s thought that hormones can contribute to fatigue, iron-deficiency anemia can be a factor. The solution – if it’s an iron-deficiency, talk to your doctor for solutions. However, solutions for general fatigue include resting as much as possible. Take naps whenever you can. Even at work, ask your boss if you can rest for even just 15 minutes in an empty conference room, etc. Be sure you’re eating right, avoid junk food. Get moderate exercise each day and drink plenty of water. Listen to your body – if you need to rest, rest. If you need to take a warm shower, then take a warm shower. You are growing a human – take some time for yourself and don’t feel guilty about it!
Crazy dreams – yes, hormone related. Many women have vivid, colorful and very realistic dreams while pregnant. You may find that they are more intense now, even scary. There is nothing wrong – it may just be your subconscious way of dealing with the fears and insecurities you may have because of being pregnant and impending motherhood. Then again, like many dreams, they are just something our subconscious cooks up and doesn’t mean anything. The solution – you can’t control your dreams, but realizing that they cannot hurt you and are normal, no matter how scary they are, can be comforting. You can always talk about your dreams with your partner, or with someone that you trust.