How to Cure Insomnia During Pregnancy

Are you a pregnant insomniac, too? If any of this sounds familiar, you are: It's 3am, and you're wide awake. You're tired, but you're not sleepy, and that makes all the difference.You have a million things to do in the morning to prepare for your child's arrival, and you just. Can't. Sleep.
You're trying to do everything you can to create a healthy baby, and surely your constant stress over your insomnia isn't helping your child, which just worries you more, and makes it even more difficult for you to sleep.Your hormones are running in overdrive, leaving you tired throughout the day, but wide awake at night.

And you know what's even better news? There is help for your insomnia during pregnancy. Read on.

• Don't worry. Insomnia can't hurt you or your baby. Plus, sometimes just letting go of the worry is all it takes to help you sleep.
• Clear the emotional decks. If you have persistent worries that are keeping you up nights, talk about them with a friend or your partner and try to sort them out during daylight hours — or try writing them down.
• Take your time at dinner. Don't wolf your food down, and keep the pace leisurely so that heartburn doesn't keep you tossing and turning. And try not to eat dinner too close to bedtime (a full tummy can make you too energized — or too uncomfortable to sleep).
• Avoid caffeine and chocolate in the late afternoon or evening, since they can keep you awake. A light snack will tide you over until breakfast, but choose it wisely — a whole-grain muffin and a glass of milk (warm it if you like; it could help you get to sleep), or a cheese stick and a few dried apricots.
• Fill your daily requirement of fluids during the early evening to cut down on bathroom runs after you've hit the hay.
• Get some daily pregnancy exercise, but not too close to bedtime (a post-workout buzz can keep you awake).
• Make a bedtime routine. Try to go to sleep and get up at the same time every day. Every night, read a book, listen to soothing music, or watch TV until drowsiness sets in.
• Try lulling yourself into a sleepy state with a warm bath and a cup of warm milk, or solicit your partner for a relaxing prenatal massage.
• If you're uncomfortable, you won't sleep. Is your bedroom too cold? Is it a sauna? Check the temperature, and make sure you're using a mattress and pillows that provide solid support without feeling like bricks. A body pillow can help you get comfortable, and help you get the sleep you need. Open a window to keep the room from getting stuffy — you're sure to heat up during the night.
• If you're doing daytime activities in bed, you might be unwittingly associating that part of your home with being awake — and with stress. Pay your bills in the kitchen, and save the bed for its more traditional purposes — lovemaking (if you and your partner are still interested) and sleeping.
• Don't use sleep aids (over-the-counter, prescription, or herbal) or alcohol to help you sleep. These are dangerous during pregnancy.
• If you're not sleeping, get up. Conquer a small task that needs to be done (think bill paying for 15 minutes, not scrubbing the toilet) — and then try to go to sleep again. You may just be tired enough by that point to get the rest you need.
• Don't count the hours — though most people do best on eight hours of sleep, some do fine on less and some need more. So instead of aiming for a particular number of sleep hours — ask yourself how you're feeling on the hours you're sleeping during pregnancy. If you're not chronically tired, you may be getting enough rest.

How to cope with constipation

There is a lot of talk about getting enough fiber and fluid in your daily diet to prevent constipation. But beyond just making sure you get your fruits and vegetables, what foods can actually help ward off constipation?

Causes

Release of Progesterone Hormone: The primary cause of constipation in the early stages of pregnancy is due to the body releasing the progesterone hormone which is essential for the female body, that starts carrying a child inside it. These hormones are released to soften the muscles and ligaments which is an essential procedure, to prepare a woman's body for the necessary expansion, needed to accommodate the developing baby and also for childbirth. However, this softening of the intestinal muscles result in slowing down of the digestive system, which can inadvertently lead to constipation in early pregnancy.

Prenatal Vitamins: Another reason for constipation during pregnancy is the consumption of prenatal vitamins which pregnant women may need to take in order to supplement their regular diets. The constipation is caused by the presence of iron in these vitamins. Many pregnant women need the extra iron in their bodies, to be able to cope with the tremendous growth and change in the body. In addition, iron supplements also help keep anemia at bay and keep the blood stronger.

Diet: Women who are prone to morning sickness may lose much of their water through vomiting. In addition, women who lose their appetites during pregnancy due to nausea and vomiting, may not consume enough dietary fiber, thus increasing the chances of constipation during pregnancy. Also, high consumption of dehydrating fluids like caffeine, enriched tea, coffee and alcohol or even a simple change in the dietary habits may cause constipation during early pregnancy.

Stress: Stress can also result in constipation during pregnancy. This is often aggravated by insufficient amounts of sleep.

Certain Diseases: Diseases such as the Parkinson's disease, stroke, diabetes, uremia, scleroderma can induce constipation in pregnant women.

Symptoms
Constipation in early pregnancy is accompanied by certain characteristic symptoms. These include:

Straining

Hard stools

Painful elimination and bloating

Backaches

Heartburn

Mental Stress

Other mental and physical problems

Tired and sleeplessness

Gas and bloating are usually more intense for a pregnant woman, as are the chances of developing hemorrhoids or unintentionally creating tissue tears and cracks in the anus and rectum from straining, which causes bleeding.

Treatment

Fiber
There are two kinds of fiber: soluble and insoluble. Both soluble and insoluble fiber pass through undigested/unabsorbed by the body. Soluble fiber forms a gel when mixed with liquid (think of a fiber supplement such as Metamucil), while insoluble fiber passes through largely unchanged. Insoluble fiber is the one that helps promote regular bowel movement. Soluble fiber is associated with cardiovascular benefits (improvement in blood cholesterol and blood sugar levels).
Many good sources of fiber contain both types. Here are some high-fiber foods:
Leafy dark green vegetables (high in insoluble fiber).

Fruits

dried ones such as prunes (dried plums) or dried apricots, and fresh berries, kiwis, apples and oranges. Typically the insoluble fiber is found in the peel part.
Root vegetables (the peel is high in insoluble fiber, while the flesh is high in soluble fiber).
Nuts and seeds - high in both types of fiber.
Legumes - high in soluble fiber.
Whole grains such as oatmeal, hulled barley, popcorn, brown rice, and wheat berries - high in both types of fiber.
Breakfast cereals that are high in fiber (meaning they offer 5 g or more per serving) can be a high-fiber snack alternative; check our Packaged Foods section for specific brands and pay attention to the amount of added sugar.
Find out which fiber supplements or powder work.

Fluid
Making sure you stay well hydrated is the other piece of the puzzle in preventing constipation. The fluids can be a combination of water, milk (including non-dairy milk), tea, or clear soups/broth. If you must flavor your water, simply add a bit of 100% fruit juice. Watch how much caffeine you are getting from drinks such as coffee, tea, soda, or energy drinks because caffeine has a diuretic effect.
Note: Watch your caffeine intake if you're pregnant. Limit your caffeine intake to no more than 300 mg a day.

Physical Activity
Regular physical activity helps with regular bowel movement. Another reason to get moving and keep a regular exercise routine.

Although, constipation is not a severe problem, in case it is accompanied by abdominal pain, alternate bouts of diarrhea, passing of mucus or blood, then you need to call your doctor or midwife immediately, in order to evaluate the condition.