Sleepless Nights of Pregnancy

Sleepless nights are one of the joys of pregnancy! Between tossing and turning to find a comfortable position for your pump; being kicked ferociously by the baby who has slept all day but must now wake up and make his/her presence known; and the bazillion trips to the loo because you know your bladder is simply going to burst...only to have three drops in the end; is it any wonder we have PND (postnatal depression) and the like? It is not just sleep deprivation from a new baby, but the cumulative effects of months without a decent nights sleep.

Although there is no guarantee of a solution, below are a few basic suggestions which may help a bit:

1) Do you have a bedtime routine? If not then slight alterations such as bathing/showering, reading or listening to soothing music may help to signal your body that it is time to wind down. The same things we try on our children can be used effectively on us.

2) Pillows...Placing large or numerous pillows under our legs, our backs and/or our bumps can help us to find a more comfortable position to sleep. It may also help by relieving the almost overwhelming pressure on our bladders or nerves in our backs or legs.

3) Sleeping on your side...is often most comfortable and safest for you and the baby. This is because lying on our backs causes the major blood vessels carrying blood to and from our legs to be compressed.

4) Sleeping in a semi-upright position...may help especially if you suffer from heartburn or have difficulty breathing. This positions prevents food from irritating the esophogus and takes some pressure off the diaphragm.

5) A cup of tea or hot chocolate...before retiring may help you to relax and sleep better. Although you should read the labels carefully to make certain they are appropriate for use in pregnancy, herbal teas such as chamomile are wonderful.

6) Exercising several hours before bed...can help you to rest better. Of course, walking, swimming and yoga are best in pregnancy. And always be certain to exercise at least two to three hours before bedtime as exercising immediately before releases endorphins which may make it more difficult to sleep.

6) Heavy blinds and/or ear plugs...because light and sounds which may not bother us at other times can be difficult to overcome when returning to bed after the third or tenth trip of the night to the loo.

Of course there is no magic solution as medications prescribed to assist and induce sleep are not recommended for use in pregnant women. But don't forget one perk of being pregnant is the excuse for an afternoon nap...to catch up on that lost sleep. You will need it soon.