sleep
A real
yawn
It's estimated that more than 90 per cent of pregnant women will experience insomnia at some point during their pregnancy
of serious sleep disturbance, even for those, who have never had any sleeping problems before. If you find that you’re not getting a full
F
night’s sleep and are wakening at regular intervals, then you’re probably experiencing pregnancy insomnia. In the first trimester, pregnancy insomnia
is oſten the result of hormonal surges - particularly oestrogen and progesterone - which can cause sleep disturbance and vivid dreams. Rising progesterone levels are usually the reason for excessive daytime sleepiness, especially in the first trimester. Many women also experience an increased
urge to go to the toilet during the night and this can naturally result in disturbed sleep. (In the first trimester, some first-time
mums to be may experience insomnia simply due to anxiety over issues such as labour and delivery or the forthcoming need to balance motherhood and work.)
10MODERNMUM
or most women, pregnancy is a time of great joy, excitement and anticipation, but for many mums to be it can also signal a period
Te second trimester is usually the best
time for improved levels of sleep although many women find that they’ll not only begin to dream more at this time, but that their dreams will be more bizarre than normal. Don’t panic if this happens to you – it’s just your subconscious dealing with the emotional physical changes you are experiencing. Te third trimester is when insomnia can
really kick in. Tat’s because you will not only need to wee more regularly during the night, but will also experience symptoms such as muscle cramps, restless legs, heartburn and the simple fact of trying to find a comfortable position to accommodate your growing bump. To counteract the chances of pregnancy
insomnia, try the following:- •Try to avoid sleeping on your back especially in the third trimester – to avoid palpitations and shortness of breath. Sleeping on your leſt-hand side can help to aid digestion and improve circulation. • It’s a good idea to create a bedtime routine where you can ‘wind down’. Have a warm
bath and then spend time relaxing by reading or watching TV. • Extra pillows can be helpful in supporting your bump, so try placing a cushion between your knees to help take the strain from your lower back and hips. (You can now buy specially-designed pillows, which provide support for pregnant women.) •Try not to drink too much aſter 7pm, as this will make you need to wee later and will consequently waken you. Heartburn can also be exacerbated by lying down, so avoid trigger foods aſter 6pm. You may find that sleeping in a more upright position can help to reduce heartburn. If you do need to snack before bedtime, opt for a banana or crackers to stave off nausea and heartburn. •Ask your partner for a gentle massage, or try listening to a relaxation or hypnotherapy CD. If you are affected by pregnancy insomnia,
remember that it’s more than likely one of those little ‘pregnancy niggles’ that just has to be endured. Or, you could look on it as great practice for all those nights of little sleep you're going to have once baby comes along!„
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