Terrible insomnia

[minnesota_girl]

Hi everyone, I'm so unbelievably grateful to be 28 weeks pregnant with my little girl, and I think all in all having a reasonably smooth pregnancy thus far. My one complaint is that the last couple of weeks I've had what I can only describe as horrible insomnia...either takes me hours (sometimes not until 3am!) to fall asleep, or when I wake up in the night I then can't fall back. Last night was the worst with me only getting about 1.5 hours asleep across the night. I'm definitely sleeping lighter, so I struggle with husband's snoring more than I would normally and obviously it's harder to get comfy (I was always a fall asleep on back type person prior to now).

I've tried a pregnancy pillow but that seems to make it worse for me!

Any advice appreciated!! 😩😩😴😴😴

[Eloquentia]

Hi! I am sorry to read that you are struggling. Is there another room or bed you can move to during the night? I have been going to the guest bedroom since the middle of the second trimester to make myself more comfortable and not worry about disturbing my husband with the mountain of pillows that comes with me every time I turn. It's helped a lot! Two other tips: a 30-45 minute walk a day helps tire me out and guarantees a better sleep. On the pregnancy pillow side - I couldn't agree more. I have three and none of them work for me. I went to a pregnancy physio a few months ago who advised me that the optimal sleeping position is one that aligns the ankles, knees and hips, so using a normal thick-ish pillow between the legs is much more helpful than most pregnancy pillows. I also support my belly with a thin small cushion. If you are having back aches, you can tuck another pillow behind to support your back. Good luck!

[JA-fnuk Partner]

It is common to have difficulty with sleeping when pregnant -avoid tea, coffee and cola drinks as caffeine can make it harder to go to sleep - maybe try some fruity teas Have a " calm time " before going to bed - bath - read a book Do not check your mobile phone [ or use laptop ] a for a couple of hours before going to bed Make sure having a little rest during the day Talk to your midwife she may have other suggestions that might be helpful

Take care

Janet -Partner

[Bexarama83]

it’s hard isn’t it, we’re so tired yet sleep is hard. I’ve moved into another bedroom so that I don’t disturb the husband but also so that I have lots of space to wriggle around and use all the pillows and support I need. If that’s an option, highly recommend. And (hate to say it) but perhaps it’s our bodies getting us ready for the lack of sleep once our bundles of joy arrive 🤷🏽‍♀️ xxx

[JudithSS]

I’m the same! Husband is in the spare room and I just wake up in the night for hours and then manage to fall asleep just before it’s time to get up! I have 2 nights a week where I sleep through and think I’m turning a corner, then it happens again 😴

[Purpledoggy]

I am a long term insomnia sufferer (definitely worse in pregnancy as you’re more tired to start with). Sleep hygiene is so important to try and curb it. Things that I know if I do them I’ll only get an hour or two all night: watch tv within an hour of bed; play with phone or computer within 1.5-2h of bed; eating dinner too close to bed time; drink coffee after 2pm. I keep my room as dark as possible, wear ear plugs, keep room as cool as possible, and sleep away from hubby if he’s had a drink as he’ll snore. I read for 60-90 mins in bed. A red light before bed is better than yellow, which is better than white. Meditation apps can be v helpful-I used mindset. One of the biggest contributors for me was actually low vitamin D (long story but deficiency caused unbelievable insomnia)-I take 5,000iu a day now, inc while pregnant, and became borderline deficient again in my last pregnancy on 2,000iu a day! Foods high in tryptophan help with sleep-turkey, peanut butter, bananas etc. I like a banana with PB spread on it before I go to bed. Magnesium is also good for sleep so try to eat Mg rich foods in the evening or take a supplement. Xx

[Purpledoggy in reply to Purpledoggy]

Also if you can’t sleep within an hour or two of going to bed, sit up and read. You might find you’re almost too tired to do it at that point but even if just for 5 or 10 mins it helps break up the ‘I can’t sleep’ mindset and reiterates to your brain you’re tired and need sleep. Xx

[CJohns]

I agree with the reading to sleep. I did this a lot whilst pregnant and during the new born stage. However, I have found that my pregnancy/new born sleep insomnia continued, as I started going to bed anxious just believing I wouldn’t sleep. I actually saw a hypnotist who helped massively. Not a hypnotist in the usual sense - she did one relaxing treatment and sent me voice recordings to listen to before bed, and they had been really useful xx

[Sunflower35]

Congratulations!! So exciting. I remember I started to struggle with sleep around week 28, I just wasn’t comfortable, so I would end up walking around the house trying not to make noise! I think you have had plenty of good advice. I tried other beds around the house and sometimes I even tried to sleep sitting up. Whatever makes you feel comfortable/sleepy!

All the best and look after yourself.