There is nothing better than crawling into bed after a long, tiring day, falling into a deep sleep, and not waking up until next morning – especially when you are expecting, unfortunately, that is not an experience most pregnant women are familiar with.

 

84% of pregnant women say they experience insomnia in at least a few days a week.

 

Thanks to surging hormones, sleep disturbances may begin right at the start of pregnancy, and they can continue through your third trimester – when your belly makes it nearly impossible to even lie comfortably in bed. Luckily, there are things you can do to alleviate the pregnancy symptoms that can interrupt your precious zzz’s.

 

 

Itchy Skin

 

Since the skin on your belly and breasts stretches during pregnancy, you might find yourself up in the middle of the night scratching. Hormones, particularly estrogen, can also contribute to itchiness, and pre-existing problems like eczema and dry skin can get worse when you are expecting.

 

Sleep solutions: Avoid hot showers and baths, which can dry out your skin and make itching worse. Instead, try shorter, cooler ones. Afterwards, pat yourself dry – rubbing can remove the natural oils on your skin. Slather on unscented moisturizer while your skin is slightly wet. Use a humidifier in your room at night since the dry air from heating your home can make your skin itchy too. And, of course, do not forget to drink lots of water.

 

If you develop an itchy rash, it could be a condition known as PUPPP, which is annoying but harmless and usually occurs in first pregnancies during the last trimester. If you itch intensely all over your body, see your doctor – you may have cholestasis of pregnancy, which is rare but serious.

 

 

Heartburn

 

More than half of all pregnant women experience this burning sensation in the chest, which happens when stomach acids are pushed back up the esophagus. Although it can occur anytime during your pregnancy, you are more likely to get heartburn during the third trimester when the baby is bigger and putting the most pressure on your stomach.

 

Sleep solutions: Sleep with a wedge pillow, or prop yourself up to help keep stomach acids down. Changing the way you eat can also reduce heartburn.

 

For example, have five or six smaller meals instead of three large ones each day, and eat slowly so you will feel full before you have eaten too much. Over-the-counter antacids like Tums are typically safe to take when you are pregnant, and they also provide extra calcium. Steer clear of those that contain magnesium hydroxide or magnesium oxide, and also ones that have aspirin, like Alka-Seltzer.

 

 

 

Restless Legs Syndrome

 

About one out of every four women has restless legs syndrome (RLS) during pregnancy. It can be caused by decreased iron or folic acid, and it involves uncomfortable sensations in your legs that make you feel like you need to constantly move them during the night.

 

Sleep solutions: A simple blood test can determine whether you are iron deficient or have low levels of folic acid. In these cases, supplements can be very helpful. Walking, stretching, or doing moderate exercise before bed can also improve symptoms, and cold compresses or heating pads may give you temporary relief. RLS can also be a great reason to convince your husband to give you a nice, long massage. For most women RLS symptoms go away after childbirth, but talk to your doctor if your symptoms persist.

 

 

 

Discomfort

 

By your third trimester, you might feel like you have a watermelon or a beach ball strapped to your stomach – not an ideal situation for catching some zzz’s.

 

Sleep solutions: Lying on your back can reduce blood flow once you are in your second trimester, so try lying on your left side with your knees bent. Rest your belly on top of a body pillow, or tuck a regular pillow under your stomach and another one between your knees. Many pregnant women feel warmer during the night when they are pregnant, so sleep with two light covers and fling one-off in the middle of the night if you start to feel hot.

 

 

 

A Great Way to Relax

 

 

Try relaxation training to help you get to sleep. Find a comfortable position in bed and follow this list; tensing each muscle for about ten seconds, then letting it go.

 

MUSCLE TENSING – GROUP EXERCISE

• Lower arms – Make a fist
• Upper arms – Make a muscle
• Lower legs – Point toes
• Thighs – Squeeze legs together
• Stomach – Tighten stomach muscles
• Shoulders – Raise shoulders to ears
• Neck – Lower chin to chest
• Jaw – Bite down firmly
• Lips – Press lips together
• Eyes – Cross eyes tightly