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What You May Be Wondering About
Trouble Sleeping
“I’ve never had a sleep problem in my life—until now. I can’t seem to settle down at night.”
Between midnight bathroom runs, a racing mind, cramping legs, heartburn that’s keeping you upright, a hopped-up metabolism that’s keeping the heat on even when it’s off, and the impossibility of getting comfortable when you’re sporting a basketball in your midsection, it’s no wonder that you can’t settle in for a good night’s sleep. While this insomnia is definitely good preparation for the sleepless nights you’ll encounter as a new parent, that doesn’t mean you have to take it lying down. Try the following tips for summoning the sandman:
Move your body during the day. A body that gets a workout by day will be sleepier at night. But don’t exercise too close to bedtime, since the postexercise high could keep you from crashing when your head hits the pillow.
Clear your mind. If you’ve been losing sleep over problems at work or at home, unload them on your spouse or a friend during the early evening so they don’t weigh you down at bedtime. If no one’s around to talk them over with, write your concerns down. Putting them on paper can be therapeutic, plus it may help you figure out some solutions. As bedtime approaches, put those worries aside, empty your head, and try thinking happy thoughts only.
Take your (dinner)time. Instead of wolfing your dinner down (as hungry as you are by the time it’s in front of you), serve up a leisurely approach to your evening meal. Eating slowly and calmly will take a bite out of nighttime heartburn and ideally keep you from tossing and turning when you turn out the light. And don’t go straight from dinner to bed, because a full tummy can leave you too energized—and too uncomfortable—to sleep.
Top off before you turn in. Too much food right before bed can interfere with sleep, but so can too little. To keep the midnight munchies from waking you, have a light snack as part of your bedtime routine. That old sleepy-time standard, a glass of warm milk, may be especially effective, probably because it reminds you of being tucked in with your teddy bear. You’ll get a similar soporific effect by combining any light protein with some complex carbs, so nibble on fruit and cheese or yogurt and raisins, or dunk a muffin or some oatmeal cookies in your milk.
Slow the flow. If frequent trips to the bathroom are standing between you and a good night’s sleep, limit fluids after 6
P.M.
(just make sure you get your daily quota of fluids before then). Drink if you’re thirsty, but don’t guzzle a 16-ounce bottle of water right before bedtime.
Don’t get buzzed. Avoid caffeine in all its forms in the afternoon and evening (its effects can keep you buzzing for up to six hours). Ditto for sugar (especially combined with caffeine, as in chocolate), which will give you an energy boost when you least want one and then leave your blood sugar levels wobbly during the night.
Give yourself a bedtime routine. It’s not just for kids. The relaxing repetition of the right bedtime rituals can help adults settle down for a good night’s sleep, too. Easy does it, so focus on activities that slow you down after dinner, preferably practiced in a predictable order. Good options to consider adding to your routine: light reading (but nothing you can’t put down) or television (though steer clear of anything that’s violent or emotionally wrenching), soothing music, some stretching, serene yoga poses or relaxation exercises, a warm bath, a backrub, some lovemaking.
Get comfy. There is no such thing as too many pillows when you’re pregnant. Use them to prop you up, support you where you need it, or just cozy up to. The sooner in pregnancy you learn to sleep comfortably on your side, the easier it will be for you to do it later on. Be sure, too, that your mattress is comfortable and your bedroom isn’t too hot or too cold.