December 10, 2009

Pregnancy Sleep Disruption Solutions

764 words, including sidebar of relaxation exercises to try before bed

What pregnant woman doesn’t enjoy her sleep being interrupted 12 times a night while she goes to the bathroom, sniffles through a stuffy nose and rubs out a few leg cramps? (yeah, right) While you may theoretically get 8 hours of sleep at night, the sleep disturbances of pregnancy (a good way to prepare you for caring for a newborn in the middle of the night) can leave you feeling quite groggy the next morning. Below is a problem-solving guide to hopefully gain you some longer stretches of sleep.

Problem: Insomnia
Solutions: Take a warm bath and do some relaxation exercises before bed. Try to stop worrying about things like what color to paint the nursery or who to invite to the baby shower. White noise from something like a fan may help. If your baby is squirming and kicking, try rocking back and forth in bed or rubbing your belly to get him to sleep. If you can’t sleep because you’re worried about labor, arm yourself during the day with information from books and the Internet (take a pass on any negative stories you may come across). Try listening to Dr. Frank Lawlis’s “Positive Birthing” CD. If insomnia becomes a chronic problem, speak to your doctor about taking Ambien or Tylenol P.M.

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