Insomnia during pregnancy

Many women suffer from intermittent or chronic insomnia during pregnancy. There are many reasons you may have trouble drifting off to dreamland during pregnancy. Some of the more common problems include frequent urination, an unquiet mind, stress, leg cramps or the inability to get into a comfortable position. Fortunately there are simple strategies you can adopt to overcome any of these problems.

What you can do about it

First and foremost, stop staring at the clock and getting increasingly anxious as the minutes creep by. Worrying about your lack of sleep will only compound the problem. Instead, start winding down before climbing into bed by taking a warm bath or — if you and your partner are in the mood — asking for a massage. Or try a pre-bed relaxation technique such as progressive muscle relaxation or guided imagery.

Also before you get into bed, make sure your room is a comfortable temperature for sleeping. Is it dark and quiet enough? Heavy or dark-colored curtains can help keep out unwanted light, and sound machines can help mask the drone of traffic with white noise.

If you aren't asleep within 20 to 30 minutes after getting into bed, get up and go into another room. Read a magazine or listen to music until you feel drowsy, then get back in bed.

Above all, don't worry about not being able to sleep. Getting worked up about it will only exacerbate the problem — and leave you feeling wrecked the next day. Of course, if you think you have a serious sleep disorder you should consult your medical practitioner. In the meantime, remind yourself that insomnia may be frustrating, but during pregnancy, it's also perfectly normal.