Natural Sleep Aids for Pregnancy

Women have enough to deal with when they're pregnant without worrying about getting a good night's sleep. Insomnia is a fact of life, however, for pregnant women. According to babycenter.com, 78 percent of pregnant women experience insomnia or some other sleep problem. While the lack of sleep may be frustrating, pregnant women can't just pop a pill to make it go away. However, there are many natural sleep aids for pregnant women.

It's hard enough to go to sleep if you're tense, worried or keyed up, but throw pregnancy in the mix and it can be downright impossible. That's why it's important to make sure you are as relaxed as possible when your head hits the pillow. Ask your partner for a massage. Or practice deep breathing or guided imagery--picturing yourself in a relaxing scene. If you are a worrier, make a list of the things on your mind before you go to bed. You can also try a warm bath or some aromatherapy before bed.

It's important for your general health to exercise when you are pregnant, but exercise can have the added benefit of helping you sleep. According to babycenter.com, yoga is a good pregnancy exercise because it not only keeps you toned and flexible, but it also helps you relax. Be careful, though, not to exercise too close to bedtime. Babycenter.com recommends not exercising within four hours of when you plan to go to sleep.

Food and drinks can both help and interfere with sleep when you are pregnant. It's not an old wives' tale--warm milk actually can help you sleep better. Milk contains the the amino acid L-tryptophan, which helps to make you sleepy by raising the levels of serotonin in your brain. Babycenter.org says eating a protein-packed snack such as peanut butter or a turkey sandwich before bed can help ward off low blood sugar, which could lead to headaches and bad dreams. Not all food and drink is beneficial for sleep, though. Caffeine is a no-no before bedtime, and tomato products and spicy foods can lead to heartburn, which can make it difficult to sleep.

Everybody wants a comfortable place to sleep, so this may sound like a no-brainer. But what was comfortable when you weren't pregnant my not be now that you are. You aren't likely to go buy a new mattress, but you can make yourself more comfortable with pillows. A pillow tucked between your knees and one behind your back helps support your back and promote sleeping on your side, which is often the best option when you are pregnant. There are also special pillows you can buy, such as a wedge pillow or full-body pillow, to help you sleep more comfortably.

A University of Pittsburgh study showed that acupuncture may help with insomnia. The study found that five weeks of acupuncture treatments improved melatonin secretions and led to longer sleep times. If you go this route, make sure to see an acupuncturist who is trained in treating pregnant women.

Calming music may help some pregnant women relax and clear their minds, which can help with sleep. Avoiding daytime naps can help by ensuring that you are tired at night. And getting plenty of exposure to natural light at appropriate times during the day can help to make sure your internal clock is properly regulated.