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Coping With Sleep Loss During Pregnancy
Changing hormones, anxiety and heartburn can lead to insomnia

By Mary Elizabeth Dallas

WEDNESDAY, Jan. 4, 2017 (HealthDay News) -- It's safe to assume many new parents aren't sleeping as much as they'd like, but many pregnant women also suffer from insomnia, according to the National Sleep Foundation.

Hormonal changes during pregnancy can lead to insomnia. Pregnant women may also have trouble sleeping due to heartburn, having to use the bathroom more frequently or worries about giving birth, the group explained.

There are ways mothers-to-be can help ensure they get a good night's sleep. The foundation provides the following tips:

  • Calm jittery nerves: It's natural to be nervous about delivery or how life might change once a new baby arrives. Tossing and turning all night, however, won't help. Women who are anxious about childbirth should try taking a relaxing bath or ask their partner for a massage before bedtime. Talking about your worries or keeping a journal could also help. Also, avoid using the computer at bedtime since screen time can keep you awake.
  • Manage heartburn: A growing baby can put more pressure on the stomach, forcing acid into the esophagus. The discomfort of heartburn can keep you up at night but certain eating strategies can help manage this condition. Try eating smaller, more frequent meals to avoid getting too full at one time. Also, don't lie down right after eating, and avoid spicy or greasy foods that worsen heartburn symptoms.
  • Limit nightly bathroom breaks: It's important to drink plenty of fluids during pregnancy. But if you're constantly waking up at night to use the bathroom, try to drink more beverages earlier in the day and limit fluids closer to bedtime.
  • Get comfortable: As your belly expands during pregnancy, it may be more difficult to find a comfortable sleeping position. Pillows can help by offering support where you need it. Try rolling on to your side. Then place pillows between your knees, under your belly, and behind your back. Specially designed pregnancy pillows are another option.

More information

The American Pregnancy Association provides more on insomnia during pregnancy.

SOURCE: National Sleep Foundation, news release

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=716186

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The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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