Sleep Problems in Pregnancy

October 06, 2008

SEARCH drSpock

my account | sign in

HOT TOPICS

		Pregnancy Symptoms
		Read with Your Kids -- It's Fun!
		Take Our Quizzes
		Play with Your Baby

TOPICS


	Parents are talking about their children. Join the discussion.

Sleep Problems in Pregnancy

by Lisa Rodriguez, R.N. and Marjorie Greenfield, M.D.
reviewed by Marjorie Greenfield, M.D.

During the day, you may find yourself so tired that you long to go to sleep. Then, when evening finally arrives, you rest for a few hours and are up and unable to fall back to sleep. Rest assured that you are not alone, because insomnia during pregnancy is very common and has many causes.

Why can't I sleep?

As your abdomen grows larger, the fetus presses on your bladder, causing you to make frequent trips to the bathroom during the night. You also may have heartburn, back pain or aching in the hips. You may find that your baby moves more at night, which can keep you awake. You may have a hard time finding a comfortable position for sleep.

In addition to being uncomfortable, this can be a time of high anxiety. You don't know what to expect regarding labor and delivery. How will you handle the pain? Will the baby be all right when he is born? Will you be ready for the baby? Do you have everything you need?

Here are some tips to help you get some rest before the baby is born and the real sleepless nights begin:

Take a warm bath or shower at bedtime to start relaxing.

Before retiring for the night, try some relaxation exercises you may have learned in childbirth class. Ask your partner for a massage.

Limit the naps you take during the day.

Get plenty of exercise. A body that gets worked out during the day will be more tired at night. Don't exercise too close to bedtime because your may be too geared up to sleep when it is time.

Clear your mind. Talk with your partner about your worries early in the evening. Try not to focus on your anxieties at night.

If you are waking up many times during the night to urinate, limit your fluid intake after 4 p.m.
Avoid caffeine in the late afternoon and evening time.

Make sure your bedroom is a comfortable temperature. Sleep with the window open or a fan blowing on you if you need to. (Your partner may need a big blanket to keep him warm.) If your room is too cool, you may need to pile on more blankets.

Find a few comfortable positions for sleep. Sleep on your side with your legs up close to your chest with a pillow between your legs. Support your abdomen and back with other pillows.

Don't worry about it

If you wake up in the middle of the night and can't get back to sleep, get up and do something quiet. Watch television, read, or do needlework until you are feeling drowsy again. Do your best to try to get to sleep, but don't bring more anxiety upon yourself because you are having insomnia. Resting can be almost as good for you as sleeping. Although it can be frustrating and exhausting, loss of sleep does not do damage to you or to the baby.


RELATED INFORMATION

			Heartburn and Indigestion in Pregnancy
			Third Trimester Experiences
			Fatigue During Pregnancy

Created September 03, 2000
Reviewed August 23, 2004

| |
| | |

THIS SITE DOES NOT PROVIDE MEDICAL ADVICE. The information drSpock.com provides is for educational purposes only and is not a substitute for professional medical advice. Always seek the advice of your health care professional if you have a specific health concern. Mention or advertisement of any product, service, or brand does not constitute endorsement, guarantee, or recommendation by The Dr. Spock Company. Please read our full Terms of Service.