Sleeplessness during pregnancy - causes and remedies

Since I got pregnant I can�t seem to stay asleep longer than a couple hours. Is this normal?

Yes, unfortunately, many expectant moms have sleeping trouble.

What are the common causes of sleeplessness?

There are some common causes for sleeplessness while pregnant. Feeling the need to empty your bladder is a big one. And you may be surprised to you find that there wasn�t much there to begin with. While pregnant the amount of blood in your body increases dramatically, which leads to extra fluid getting processed through your kidneys and ending up in your bladder. When you lie on your side to sleep, some of the fluid you retained during the day makes its way back into your bloodstream and eventually into your bladder. Also, there are lots of physical changes happening in the area around your bladder, the most significant being your uterus displacing the extra space your bladder used to have to get full. You can expect to need to urinate frequently throughout your pregnancy, both day and night.

Another major cause is just plain being uncomfortable. As your body grows, your baby kicks, and your heart beats so loud you think it will wake the neighbors (actually the blood flow to baby), you will likely find sleeping uncomfortable. You may have to start sleeping in new positions. You may be too hot or too cold, your muscles (particularly leg and back) may be sore or have cramps. Just being uncomfortable can affect your sleep.

Some pregnant moms also experience vivid dreams that can cause wakefulness. This is normal and you can blame it on the dramatic surges of hormones (progesterone) and that dreaming is our way of processing our thoughts and feelings from the day. Your anticipation, excitement and fear may be heightened in your waking world and so that may appear in your dreams.

Later in your pregnancy, heartburn or indigestion can plague you, especially at bedtime. As your uterus grows, your internal organs get shifted around and your stomach gets pushed on from underneath. Bedtime can be especially bad for this issue because you are digesting slower, thanks again to the progesterone, your stomach may be cramped and the little flap between your esophagus and stomach may have trouble staying closed allowing a recently ingested meal (and all the acid that goes with it) to get forced back up, causing pain. Also aiding in this intestinal perfect storm is hunger that may lead to late night snacking, and gravity as you go from a generally vertical to horizontal position. By the way, some expectant moms have never have never had heartburn the likes of this before pregnancy and it can be frightening and painful if you get a bad bout of it. More than a few expectant moms have said to their husband that they thought they were having a heart attack!

The last common culprit for sleeping issues is obsessive thinking, planning or worrying about the impending birth. Every mom�s situation is different, but almost all expectant moms get a bit obsessive about the arrival of a child. From the practical stuff such as getting every detail of the baby�s room ready, to the more existential questions of how will I know what to do and will I be a good mom, we all have those thoughts and the quiet time in bed is often when those thoughts seem to circulate.

What can I do to help me sleep better or longer?

• Regular exercise during pregnancy can help you sleep better, provided you don't exercise vigorously within four hours of bedtime. Exercising too close to bedtime can rev you up and even rob you of deep sleep by interfering with your natural sleep cycle.
• Drink lots of liquids during the day, try to limit your intake before bedtime, and use the bathroom right before going to sleep. (Leaning forward helps to completely empty your bladder.)
• Limit your caffeine and sugar intake before bedtime.
• Avoid distending your stomach by eating small, frequent meals rather than large ones. Eat well before bedtime, and sit up after eating. Lay off the citrus, spices, fried foods, and chocolate because they can irritate the esophagus. If you have frequent heartburn at night, elevate the upper portion of your bed, or yourself on pillows to aid in keeping things from backing up in your esophagus, and feel free to pop an antacid tablet after meals.
• Try to wind down close to bedtime with reading, a warm bath or any other ritual that calms you.
• Try a variety of sleeping positions, supportive pillows, clothing, blankets, room temperature and light changes to try to make the environment as perfect as possible.
• Keep noise distractions to a minimum with the help of a fan or white noise machine.
• Spend at least five minutes before bed stretching all your muscles. With ever muscle stretch and flex and breathe deeply while you are doing it. This can do wonders for muscle pain and can often be relaxing too. You can even do these in bed. You may not be able to do the same stretches you used to, but there are ways to flex every muscle. P.S. �The Cat� is a great stretch for back soreness � Get on your hands and knees and gently arch and hump your back over and over. Remember to include you neck and head in the stretch with your head down in the hump position and back in the arch position. Eating more calcium-rich foods may also help cramps.
• If your mind races at bedtime with things to do or questions to ask your doctor, keep a pad and pen by your bedside and jot down your thoughts. Once they are on paper and out of your head, you won�t worry that you will forget them by morning.
• Use soft music once you turn the lights out. There are loads of CDs designed for relaxation; some even called �sleep� compilations.
• Crazy things bother us while pregnant. Don�t beat yourself up if you become obsessive about these things. Pull your hair up off your neck, apply 15 layers of chapstick, sleep on a mound of pillows, whatever you need to do to get your rest because both of you really need it.
• If these don�t work, and your life allows, take a nap during the day. Beware of napping too long or too late in the day as it could affect your night time sleep ability. However, if you are tired, listen to your body and take a nap!

Can I take any medication to help me sleep?

Benadryl and Unisom are in a class of medicines that studies show will not affect your baby. However, definitely speak to your doctor to find out if taking these is right for you and your circumstances, and what the proper dosage and frequency is for you.

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