Having comfortable pillows, blankets, and also ensuring the room is a good temperature, as body temperature needs change during pregnancyįinally, many women find mindfulness based relaxation exercises, meditation, and yoga to be helpful. Again, this is so the body associates the bed with just sleep. Giving yourself 15-20 minutes to fall asleep, and if that is not working, leaving the bed to do something else and then returning. so that the mind and body learn to associate the bed with only sleepĪvoiding substances that can impact sleep such as caffeine late in the day This includes:Įnsuring the bed is used only for sleep (and sex) – that means no electronics, no television, etc. Good sleep hygiene refers to all the specific interventions one uses to ensure a good sleep. It can be done with a trained clinician, or on your own with a workbook (see my Resources page for suggestions). This therapy involves providing the woman with information about sleep, behavioral strategies and skills, changing unhelpful believes and thoughts about sleep, and relaxation techniques. Psychotherapeutic TreatmentsĬognitive-behavioral therapy for insomnia is highly effective and can be adapted to the pregnant woman. This article will focus on the various ways that sleep problems can be treated with and without medication. Before seeking treatment for sleep, it is important to evaluate the potential reasons why you might be having difficulty with sleep, whether it is a medical reason such as sleep apnea, or a mental health condition such as anxiety. Sleep in pregnancy can be a challenge and poor sleep leads to various emotional and physical consequences (See: Sleep Disturbance in Pregnancy).

Third trimester insomnia