Insomnia

It is quite common for a pregnant woman to have trouble sleeping, and there may be many reasons for this. It's hard to get relaxed enough to drop off when your thoughts are racing, and this often occurs when you're excited about giving birth. As hormones change, they may affect the brain centers responsible for deep relaxation. Finally, it's hard to find a comfortable position in which to sleep when your belly is in the way and your child is very active.

Insomnia Symptoms: either an inability to fall asleep, a propensity to wake in the middle of the night (usually triggered by a need to urinate or leg cramps), or early waking, with an inability to drop off again.

You may find that sleep is harder at night and easier during the day. Although insomnia may be a problem for some women as the pregnancy proceeds, extreme tiredness during the day may force you into napping. It's a good idea to try to get eight hours, no matter how they're divided up.

Insomnia Treatment:

INSOMNIA NUTRITION: Warm milk (which contains the amino acid tryptophan) before bed. Be sure you finish your final meal of the day by 7 P.M. so that your body won't be digesting while you sleep.

INSOMNIA SUPPLEMENTATION: Take your prenatal vitamin or the following supplements daily:
Vitamin A: 5,000 IU Vitamin B6: 2.2 mg
Vitamin Bi: 1.5 mg
Vitamin B12: 2.2 mcg
Vitamin B2: 1.6 mg
Folic acid: 800 mcg
Vitamin B3: 17 mg
Vitamin C: 500-1,000 mg
Vitamin D: 400 IU
Vitamin E: 400 IU
Vitamin K: 65 mcg
Calcium: 1,200 mg
Magnesium: 500 mg
Iron: 30 mg
Phosphorus: 1,200 mg
Iodine: 175 mcg
Selenium: 65 mcg

In addition, take calcium, 500-1,000 mg, at bedtime.

INSOMNIA HERBS: Chamomile tea, sleepy time tea, hops tea and also sleeping on a pillow stuffed with hops. (You can make your own by sewing two handkerchiefs together with a handful of hops inside them.)

INSOMNIA HOMEOPATHY: You can try any one of the combination remedies available in health food stores, sold as "insomnia" preparations. You may also try one dose of a 6C or 30C potency that matches your symptom picture every 15 to 30 minutes three times, then one to four times daily, following the instructions on the bottle or tube. If you find no relief from your symptoms, this is not the appropriate remedy for your condition. Examine yourself carefully, check the list again, and select a different remedy. If you still find no relief, consult with a homeopathic practitioner for further direction.

Aconite: sleepless and restless, anxious dreams, startles in sleep.
Coffea: wakeful, sleeps until 3 A.M., then only dozes. Great flow of ideas, mental activity.
Nux vomica: can't sleep at all after 3 A.M., awakes feeling awful. Dreams full of hurry. Better after short sleep.
Pulsatilla: wide awake in evening, sleep restless at first, wakes feeling unrefreshed. Sleeps with hands over head.
Sulphur: talks and twitches in sleep, vivid dreams, frequent awakening. Can't sleep between 2 A.M. and 5 A.M..

LIFESTYLE: Make sure your bedroom is dark and quiet with good ventilation and fresh air. Use as many pillows as necessary for support around your belly.
If unable to sleep, get up and read.

MIND/BoDY: Meditation and breathing techniques such as three- stage breathing (yoga) and chi kung breathing (tai chi chuan) can relax mind and body even if you cannot actually fall asleep.

VISUALIZATION: Lie down in a darkened room on a flat surface. Cover yourself lightly in case you should fall asleep during the visualization. Begin by breathing slowly and gently, feeling the rhythm of the breath take over your body and mind. As you inhale and exhale, picture yourself in some surrounding where you have always felt secure and happy—a mountaintop at dusk or a sunny day by a lake or sitting by a fireplace on a snowy night. See yourself in this setting, looking out at the natural landscape, feeling at peace. You have nowhere to go, nothing to do.

Now think about your limbs and how heavy and relaxed they are. First focus on your right leg—it is warm, heavy and free of tension. Then your right arm—so heavy you could not lift it if you tried. Turn your attention to the left side of your body. Your left leg is heavy and relaxed, sinking deeply into the floor. Your left arm, like the rest of your body and mind, is totally comfortable just where it is.

Let the thoughts that come to you drift by like leaves on a pond. Let yourself sink and drift away. You are drowsy, ready for sleep. You are completely relaxed.

 

 

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