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"I disagree with watching television as well. I have struggled with insomnia during my four pregnancies due to restless legs and bad sleep hygiene. I finally went to the sleep center. I was told not to watch television, get on the computer, or look at my cell phone due to the light that is emitted from these objects. The light stimulates your body to produce more melatonin which tells your body it is time to be awake. All activity with those things needs to be concluded at least an hour before you go to bed.
I also disagree with the suggestions for activities you should do when you get out of bed after you have had difficulty sleeping. You should never do anything that will stimulate your mind. After laying in bed for about 15 minutes with no luck of falling asleep you should get up and sit in a dark room, in an uncomfortable chair, with a light behind you. Read something boring like the phone book or dictionary until you start feeling sleepy. When you start feeling sleepy go lay down in bed again. Repeat this process if needed.
All of the other suggestions seem to be on target. I especially recommend the consistency with going to sleep at the same time and getting up at the same time every day regardless of how you slept that night. Avoid naps if possible. Naps can interfere with your ability to fall asleep at night. I know this sounds crazy and impossible when you are sleep deprived. The desire is to sleep later in the morning to make up for lost sleep or to sleep a lot during the day. This only keeps you in a rut of not being able to fall asleep at night. Tough it out for a day or two ...or however long. Your body will eventually get the sleep schedule and give in to it. Then you will be sleeping at night instead of trying to sleep when you can during the day.
For those of you who struggle with restless legs I recommend getting your blood drawn to check your iron levels. Be sure you have the feratin in your iron checked. That is a what attaches to your iron and enables you to store it in your body. My iron levels was in the normal range. My feratin level was extremely low. I went on iron supplements and was finally able to overcome my restless legs. Combined with proper sleep hygiene I have not struggled with the insomnia.
If you have a sleep center in your area take the time to go. It is so well worth the time and effort to implement what they tell you to do." -- MELANIELDAVIS - 4/3/2013 8:16:56 PM
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"I have to disagree with the watching TV portion.
There are studies that the fast movements of the TV screen (they are fast whether watching a boring show or exciting) and the pixels arouse the mind.
I suggest getting into bed, set yourself up with a couple pillows, cover your legs with a blanket, grab your shoulder muscles and gently massage a little while thinking on all the positives of the day, even pray and talk to God (this can be done from your mind to God) and then when your mind is calm, pull out your book and start reading. Once you start to nod a little, quietly close your book, remove the pillows behind you, and slowly lay yourself back.
Routines are crucial even now while pregnant. A nightly routine (wash make up off, bathe, brush teeth, read, bed) will tell your body and mind that there is a time of day to shut down. It will also tell baby, you don't stay active all night ;)" -- KARANDAN - 9/28/2012 10:17:31 AM
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"Restless legs at night are driving me crazy! You would think the fact that I totally cut out caffeine that I would be sleeping like a baby. Between the crazy bizarre dreams and restless legs, I bet I am getting about 3 hours a night! argh!" -- PMAC1726 - 9/20/2011 10:09:27 PM
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"Is there anyone that can help you with the night shifts? This would help in the short term. For the long term work on a sleep strategy with your little one. Healthy Sleep Habits, Happy Child, Marc Weissbluth, MD is a great book to help address sleep issues." -- SAMANTHABABYFIT - 4/1/2011 3:15:00 PM
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"I can't sleep at night. I'm up till 7am and by 10am I gotta get my 2 yr old up and I'm exhausted. I don't know what to do plz help." -- BABYGURL51291 - 4/1/2011 2:04:02 PM
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"Last pregnancy I became very restless at night - especially my legs and mentioned it to my OB not expecting him to say anything and he said its a known thing and to take magnesium supplements and I was sleeping better immediately." -- SARAHSEZ - 4/1/2011 5:33:48 AM
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"I'm at 21 wks, and even before I became pregnant I generally didn't get enough sleep - I usually make it to bed by 10pm and wake up at 4am for work.... and now several times during the night to pee. The trick I go by is that I really, REALLY have to not wake up fully either when my husband comes to bed (~11:30), when the cats come to bed (~1 or 2 am) or when I get up to use the bathroom (~12pm & 2 am). As one of the other members commented, I make sure I don't open my eyes all the way, and that really seems to help me fall back asleep the minute my head hits the pillow.
What DOES keep me up is if the bedroom is too warm, when my legs are massively itchy (allergies? Increased blood flow?), when the baby decides to be super restless and when I'm congested (that one I KNOW is allergies!) Oh well... all my mom-friends say it's all just training for after the big day!" -- PEARLKITTY - 9/28/2010 10:02:53 AM
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"Accupuncture was extremely helpful for my insomnia, migraines, and nausea. It doesn't hurt at all and really helped me!" -- QUEENANNE212 - 4/1/2010 8:28:30 PM
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"I'm 32 weeks pregnant and I recently started having trouble sleeping at night. I thought it was because of my naps during the day. So, I tried not to nap one day, but it didn't help. I was out in the sun for a couple hours today and I'm pretty tired right now. So, I hope I'm able to sleep soundly tonight. If not, I'm going to try some of the tips they offered." -- VALERINA.G - 4/1/2010 8:17:20 PM
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"IM 26 WEEKS PREGNANT AND I STARTED HAVING SOME TROUBLE GETTING COMFORTABLE AT NIGHT AT ABOUT 23 WEEKS. I FOUND THAT SLEEPING SLIGHTLY ELEVATED WITH PILLOWS HELPS TREMMENDIOUSLY AND HAS ME FEELING A LOT MORE CHEERY IN THE MORNING. I SLEEP WITH 2 OR 3 PILLOWS BEHIND ME AND I SLEEP ON MY LEFT SIDE, A PILLOW BETWEEN THE KNEES HELPS TOO. THIS WAS ONE OF THE MANY THINGS I FORGOT ABOUT BEING PREGNANT SINCE ITS BEEN 4 YEARS BUT ITS ALL WORTH IT." -- DENA1986 - 4/1/2010 8:31:14 AM
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"I'm currently 26 weeks pregnant and having a really hard time finding
a comfortable position to sleep at night, I already tried the pillows, the
warm baths, milk before bed, etc. The only things that helps sometimes if for me to sleep on the couch, I use a lot of pillows so it's like I'm almost sitting down and having support on my back
helps me to get some sleep, plus I can lay down on my back and raise
my legs (lol) that really relieves pain and pressure on my lower back." -- EVELYNQ - 2/15/2010 2:36:34 PM
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"I'm 38 weeks and still sleeping really well. I've found that lots of activity from the beginning is what has helped me to get settled at bedtime. I'm sure to walk at least a mile each day, taking my dogs with me which makes it easier to complete. And I don't hold back from other activities around the house and yard that I can still do without causing any harm to me or my baby. And I'm sure to stretch afterward and lie down on my left side for a bit to redistribute my blood flow and take a break. I think this helps me into a natural rhythm." -- AMYHUNT - 9/28/2009 10:20:22 PM
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"I am 28 weeks pregnant with twins and, like others have had a horrible time sleeping at night. HERE"S WHAT WORKED FOR ME: I went out and bought some firm support knee highs - you can find them at sears or you can spend $ and buy those that are actually sold as maternity support hoes. Anyway, I wear these during the day anytime that I am on my feet, and then at night I lay on my side with the bottom leg straight out and from my knee down on the mattress(roll your hip so you are not laying dirrectly on it, but your weight is distributed thru your whole leg), and my top leg bent with that foot laying on my straight leg just below the knee. Put an small pillow under the covers and put both feet on it. Yes, it will not be there in the morning, (but it will be enough to get you to sleep) but this was the only thing that worked for me to get rid of the leg shakes - they weren't really there, just felt like it.
As for the aches and pains in the back and kneck and the countless trips to the bathroom, well I only have 2 months to go. :)" -- WINGSASEAGLES - 9/28/2009 9:12:17 PM
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"I'm 15 weeks pregnant and my body is alert to every sound and movement in the room. The only thing I found that actually works after a while is ear plugs.. and then i still have difficulties getting comfortable due to neck and back aches. I'm affraid i wont get any sleep as i get farther along :o/" -- SHADORABLE - 9/28/2009 5:04:47 PM
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"I am having a HORRIBLE time sleeping in my 35th week. It started a couple weeks ago when she got so big that her kicks would keep me up. I also feel restless and hate lying there for more than 20 minutes or so. I will get up and take a bath about 4 times a week... plus I read or watch shows. I even started taking mamacalm. I can't help but eat every couple of hours, even at night, but no HEAVY meals. I still can't sleep and it's become overwhelming. ) :" -- LAVENDA - 9/6/2009 5:21:28 AM
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"I am 24 weeks pregnant, and haven't been able to sleep at all. I have tried everything, and even with Tylenol PM, I am awake within 2 hours after taking it. I find My legs and arms get restless at night, and I just can't find any comfortable ways to sleep. Please help!" -- JFUENTES5292 - 5/4/2009 8:33:10 PM
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"The only comfortable way I can sleep is with lots of pillows. I use a body pillow on one side and a regular pillow just behind my back. I find that when my side gets uncomfortable I'm able to lean back without lying on my back. This allows me to stay asleep longer. My husband doesn't like it much, but when I'm well rested I'm happier and therefore he's happier too!" -- FLYGIRL00733 - 4/9/2009 8:16:32 PM
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"when i get up at night to pee,i don't open up my eyes fully as i already know the way to the toilet.the idea is to be half asleep so that i don't get fully awake by the time i'm back to my bed.it's been helpful to me anyway." -- CHYSMUM - 4/1/2009 4:00:23 PM
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"I am having twins. I have been getting up about 8-10 times a night now for at least 2 months. Sometimes to pee and sometimes just for no reason at all. Any little sound will wake me and the pain in my back and abdomen definately add to the restlessness. I took Tylenol PM last night at 2 Am after trying to sleep for 4 hours. I don't have a tub or a stove so I guess reading is the only healthy option there is for me." -- LEXINGTON_H - 4/1/2009 1:35:44 PM
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"I don't know if this will help anyone or not, but I am in week 34, and I get up about 4-5 times to pee per night! The trick for me is that I don't stress about it. I know that in 6 short weeks I'll be getting up just as much and will have to figure out how to fall back asleep, so I just don't think about it. I just burrow back down into my comfy bed, and snuggle up to my husband until my bladder wakes me up again in a couple of hours." -- MLANGE75 - 10/19/2007 1:33:26 PM
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"Thank you so much for this article. The weather has turned cold here and it is hard for me to stay warm, let alone sleep! Plus I have terrible bouts with my tinninits (hearing the 'white noise') which gets really annoying. I'll definitely go out and look for some essential oils today to bathe with!" -- HADASSAHSUKKOT - 9/29/2007 4:02:53 AM
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"I am so thankful for this article.
i started getting up at my 1st trimester to pee, then my sister told me it would stop at my 2nd trimester, well it didnt, and i had been getting up almost daily at 4 am. So when i read this article I was just so thankful!" -- MARCELA.VF - 10/13/2006 2:19:17 PM
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"I am now starting my 40th week, but my problem is been HOT feet that keep me awake more than the pressure of the baby in my stomach. I have tried different foot creams but only seem to work for like 10 min then the heat returns and I just can't sleep no matter what I try.
I have to say the glass of milk does work wonders specially in the middle of the night when baby seems to want a little something. I usually have a banana along with it and its worked great for me" -- SETHBOY - 9/28/2006 1:27:06 PM
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"I took a bath before bed last night and slept like the dead! I didn't wake up to pee until 6am! But when I don't sleep enough I sneak a nap at work. If I can't sneak one in my office I go to my car. A girl has got to do what a girl gots to do! I'm 19 weeks. ~JO" -- JOSHEDA - 9/28/2006 10:35:01 AM
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"THANK U FOR THIS ARTICLE.I HAVE BEEN SUFFERING FROM NOT BEING ABLE TO STAY ASLEEP AT NITE AND NOW I HAVE A FEW GOOD IDEAS TO TRY AND HERE I THOUGHT I WERE THE ONLY ONE GOING THRU THIS. THANK U SO MUCH FOR THIS ARTICLE!" -- LOVINGLIFE_02 - 9/5/2006 3:29:54 PM
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"At 29 weeks pregnant i've tried everything to get some sleep at night, warm milk, lavender bath, soothing music, boring TV programme & destressing but still to no avail. I'm exhausted!!
I'm going to bed at 10.30 every night & am often still awake at 5am (Usually in tears of frustration at that point) If anybody has any remedies to help me sleep other than exercise (tried that aswell) I'd br grateful for your help." -- LEZ1971 - 7/30/2006 8:51:25 AM
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"after about my fifth time getting up to pee i am up for the day. usually thats around 5 or 6. and i don't go to sleep until around 11pm. i am so tired and all i want to do is sleep." -- ERICAPRATER78 - 7/19/2006 2:29:58 PM
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"I am in my 20th week and for me I get up around 4 or 5 to pee. And then I am wide awake. it takes me about another 1/2 hr to fall asleep. In the first trimester I had NO PROBLEM sleepin. Even with an afternoon nap before work! ha ha
Good luck to all you sleep deprived pregos" -- MELIS_20 - 6/20/2006 10:52:24 PM
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"Doesn't help when your DH decides to fall asleep within 5 seconds of head hitting pillow and then snores! I have discovered that our sofabed in the spare room is VERY comfortable!" -- NATTYNATBAT - 5/11/2006 1:28:43 PM
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"I'm in the 10th week of my first pregnancy and working full time and I find that all I want to do is sleep! I get home from work, eat supper, fall asleep on the couch watching the 6pm news and am in bed by 730pm. Even on weekends I find I could easily sleep for 10 to 12 hours a night. I'm wondering if this is normal after reading so many articles about insomnia during pregnancy." -- JEN_AND_ABBY - 3/17/2006 12:28:00 PM
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"I myself find that i sleep more peacefully when i have my tummy pressed up against the DH's back." -- BABYDOLL09 - 1/17/2006 1:08:15 AM
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"What if you sleep constantly though?" -- OHANAMAMA - 11/13/2005 9:29:46 PM
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