(Think bill paying for 15 minutes, not scrubbing the toilet.) Then try to go to sleep again.
Get out of bed. If you're not asleep after 20 to 30 minutes, get up and find a small, boring task to accomplish. To help, here are a couple of ways to manage sleeplessness. You're probably getting more shut-eye than you think, but it might not feel that way if your sleep is interrupted, if you're tossing and turning trying to find a comfortable position, or if you're awake at night feeling anxious about the baby's birth. Insomnia and frequent snoring also have been linked to an increased risk of giving birth to a baby that's too large or too small for its age, and sleep issues late in pregnancy have been linked to a longer labor and a greater need for a cesarean section. Is insomnia harmful during pregnancy?Ī lost night of sleep during pregnancy here and there isn't usually a big concern, but continued or chronic inadequate sleep has been linked to gestational diabetes, stress and depression. Again, always ask your doctor before taking any over-the-counter or herbal sleep aid during pregnancy. If that's the case for you, it makes sense to take it before bed, since magnesium has been touted for its natural muscle-relaxing powers and may help lull you to sleep. Sometimes, doctors recommended taking a magnesium supplement to combat constipation or leg cramps. You should also try not to take sleep aids every night. There are also other over-the-counter and prescription sleep aids that are considered safe for occasional use in pregnancy, including Unisom, Tylenol PM, Sominex and Nytol, but always check with your doctor before taking these or any kinds of herbal preparations. Trusted Source National Institutes of Health Melatonin: What You Need to Know See All Sources If you're struggling with insomnia, your doctor may approve an occasional and very small dosage (such as 1 mg). But because it's considered a dietary supplement in this country, the regulation of melatonin isn't as carefully overseen by the Food & Drug Administration (FDA) the way other drugs are, and its impact hasn't been well studied in pregnancy. Melatonin, a hormone that the body creates naturally to regulate sleep-wake cycles, might seem like an easy fix for a case of insomnia. But rather than letting this sleep disorder weigh on you, check in with your doctor at your next prenatal appointment for some help and guidance. Since it's possible to experience insomnia and disrupted sleep at any point during pregnancy, you may be faced with a loss of shut-eye for weeks and months with no real end point in sight. 
Pre-birth anxiety and worries How long does pregnancy insomnia last?. Kicking, flipping and rolling from your active baby on board. Difficulty getting comfortable with your growing belly. A hopped-up metabolism that keeps the heat on even when it's off. Aches and pains, including headache, round ligament pain or tender breasts. Pregnancy heartburn, constipation or morning sickness. Trusted Source Mayo Clinic Sleep During Pregnancy: Follow These Tips See All Sources But along with this usual suspect there are also a whole host of different factors that may conspire to keep you awake at night, including: Like many annoying pregnancy-related symptoms, insomnia can be pinned, in part, to hormonal changes. Sleeping Positions During Pregnancy What causes pregnancy insomnia? So do your best not to fret - and sometimes, just letting go of these feelings is all it takes to help you sleep. But if you're worried that a case of insomnia may harm your baby, rest assured it won't. Still, first trimester woes can force you from your cozy bed and disturb precious sleep too, including morning sickness, which can happen any time of the day or night, and a constant need to pee. It's normal to have trouble sleeping at any point during pregnancy, but many expectant women experience insomnia starting in the second to third trimesters, as other pregnancy symptoms increase, and a burgeoning baby belly makes it harder than ever to get comfortable in bed. When does insomnia during pregnancy start? Insomnia, which may affect up to 60 percent of Americans, can impact your mood, energy level, health and work performance. 
Trusted Source Mayo Clinic Insomnia See All Sources This common sleep problem can also cause you to wake up too early and not be able to head back to dreamland, and it may make you feel as if the sleep you did manage to get wasn't refreshing or restorative.
Insomnia is a sleep disorder that makes it hard to drift off to sleep or stay asleep at night. To help you get a better night's sleep, here's more about the causes of insomnia, as well as what you can do to manage and maybe prevent it during pregnancy.
Whether your insomnia or disturbed sleep is related to anxiety, crazy pregnancy dreams, frequent trips to the bathroom or your sweet babe kicking you in the ribs, getting enough sleep is crucial for good health.
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