Many pregnant female discover themselves waking up in the middle of night to go the toilet (for the 4th time) or fighting to find a comfortable sleep position.
Mildly disrupted sleep is general and bothersome but should not be confused with the much more serious issues of insomnia — which effects more than 20% of female throughtout their pregnancy.
Likely because mild sleep issues are so common during pregnancy, some specialist dismiss reports of insomnia, leaving female to control the condition on their own and without resources they desperately need.
As clinical health psychologists, we frequent hear about female resorting to expensive sleep items (think body pillows) or taking herbal remedies which they hope will lull them to sleep. Unfortunately, the advantages of these interventions are often fleeting.
Use of pharmacological treatments is increasingly discouraged, and pregnant female in particular report that they are reluctant to take sleeping medication due to concerns about the potential effect on their creating baby.
Fortunately, that there is a highly effective behavioural treatment available.
What trigger insomnia during pregnancy?
There are many reasons you might be wide awake in the wee hours. These can consist of: breast tenderness, nausea or vomiting, need to urinate oftenly, back pain, heartburn, leg cramps, abdominal discomfort, shortness of breath, vivid dreams.
Other triggers of insomnia can be stress-related. You might feel anxious about labor and delivery, or worry about how you’ll balance work with being a new mother. These idea can make you up at night, spesifically after your third visit to the bathroom.
It can be hard to distract yourself from these ideas, but try to keep in mind that worrying isn’t productive. Instead, try writing down all of your concerns on paper. This will give you a chance to consider possible solutions. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry. This can help empty the mind so you can rest.
Being up front with the partner about your feelings and worries can also help you feel better.
