If you are finding it hard to drift off, or are finding you are waking up during the night and are struggling to get back to sleep, you are not alone! Insomnia during pregnancy is common.
Some of the reasons insomnia can arise in pregnancy may be any of the following:
- Discomfort as your abdomen gets bigger
- Back ache
- Restless legs
- Needing to urinate frequently during the night
- Vivid dreams
- Hormonal changes
Some tips to sleep better:
- Drink plenty of water, but limit your intake when it gets close to bedtime
- Try to get some exercise during the day, even a 30 minute walk a day can help. Pregnancy yoga is also brilliant
- Develop a bedtime routine which helps you wind down, stop screen time, do some meditation, listen to some relaxing music and turn the lights down
- Ask your partner to give you a massage before bed
- If you are waking up during the night, some people find it helpful to get up and do something relaxing like reading for a while before going back to bed. Other people find that staying in bed is best – you can do some breathing exercises, or body scanning exercises (both explained on my website here) to help you drift back to sleep
- Pillows can be used as extra support while sleeping
- If you are awake due to anxiety, it can be helpful to listen to some relaxing music or sleep sounds to help you drift off
It is important to try not to focus on any anxiety that you cant sleep, as this can quickly turn into a self fulfilling cycle where you cant sleep because you are worrying so much about not sleeping!
Visualisations can help. If you notice this thought pattern coming up while you are trying to nod off, or at any time for that matter, try to visualise your thoughts floating away from your head as you breathe out, and then bring the focus back to the rhythm of your breathing.
Another useful tip if you find your mind racing, change the voice in your head to sound tired, imagine it yawning and speaking very slowly as it repeats your worries to you. This is surprisingly effective!
Insomnia during pregnancy is something that can be helped with massage treatments, especially if you have back pain or anxiety. It can be good to book in an evening appointment so you are relaxed close to the time you go to bed. Appointments can take place in the clinic, or if you prefer I can come to your home so you don’t have to travel after the treatment. I can also teach yourself and your partner some simple massage techniques so you can use these at any time you need it. Please get in touch with me if you have any questions or would like to book a treatment.