Marlise Van Onselen
Bangiwe | 2012/09/04
Lack of sleep
I am 32 weeks pregnant and have been sleeping very lightly throughout my pregnancy. What I find is that I no longer have deep sleep but REM sleep and wake up constantly through the night. I also used to be a person who enjoys afternoon naps especially during the weekend when I am not working. I can no longer sleep during the day. If I decide to take a nap I will toss and turn on the bed, no matter how tired I am. This has been worrying me and I thought at this stage of the pregnancy with me getting heavier and more tired at the end of each day, sleep would come easily and last throughout the night. But I am battling to sleep for long periods, I wake up after every 2 hours. I am not suffering from stress, I don’t know what the cause could be. Please help.
According to the National Sleep Foundation's 1998 Women and Sleep poll, 78% of women report more disturbed sleep during pregnancy than at other times. Thus a very common problem in pregnancy... Does this make you sleep better? Not at all.
Here are some tips to help in sleeping problems:
- Try to exercise, like walking for at least 30 minutes per day
- When sleeping, lie on your left side with your knees and hips bent. Make yourself comfortable by place pillows between your knees, under your abdomen (rolled up towel works well) and behind your back.
- Make you main fluid intake in the daytime and cut down on the amount you drink in the hours before bedtime. Avoid drinking tea and coffee before going to bed.
- Eat frequent small meals throughout the day. In order to avoid heartburn, do not eat large amounts of spicy, acidic or fried foods especially at dinner.
- Snoring is very common during pregnancy. If you have pauses in your breathing associated with your snoring, position yourself in an upright position and consult your caregiver.
- If you can't sleep, don't lie in bed forcing yourself to sleep. Get up and read a book, knit or crochet something for your baby, write in a journal, or take a warm bath.
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