Many pregnancy discomforts can be relieved with good diet, hydration, gentle exercise, and rest. The recommended suggestions are a good starting point for improvement. If these suggestions don’t provide relief, then looking into additional therapies may be helpful. The herbs suggested are safe during pregnancy, although talk to your care provider for any additional questions or concerns.

INSOMNIA

Besides the everyday reasons for insomnia, such as concerns, anxieties, or anticipation, pregnancy can add additional physical reasons. An enlarged uterus and other physical discomforts can add to difficulty sleeping.

Recommended: Warm baths, a warm drink before bed (but beware that you may have to go to the bathroom more at night). Relaxing activities before bed such as reading a book, relaxing yoga, soft music, candlelight, and meditation/prayer. Take a calcium supplements or eat/drink calcium rich foods before bed. Eat a high protein snack before bed and have a snack by your bed so if you do wake you can eat a little and go back to sleep. Use pillows and props to help support yourself or consider sleeping sitting up.

Herbal: Nettle, oatstraw, red raspberry leaves, chamomile, skullcap, lavender, lemon balm, catnip, and motherwort. Bach rescue remedy or Bach sleep remedy can be helpful.

Other notes: Vitamin B should be taken in the morning and early afternoon. Deficiency can cause insomnia, but are, generally, too stimulating to take before bed. Exercise should also be done earlier in the day to help relax you and the baby for bed later. Hypnobabies has a sleep CD that can help mother’s relax enough to fall asleep.

Additional therapies: Massage, acupuncture, homeopathy.