My sleep.... advice please?

[CupcakesHay]

I'm 16 weeks pregnant and last 4 nights haven't been able to sleep. I've lain in bed for an hour or so tossing and turning, and then come downstairs so as not to wake DH. Stay downstairs til about 6am and then go back to bed and sleep til 9ish...(luckily studying from home). tried reading, listening to ipod, hot milk (UGH)... nothing works.

I've then been napping for 3 hours in afetrnoon.

I know part of problem is wind/bloated tummy (sorry) and also numb hip. I've tried putting pillow between legs which eases stupid hip thing a bit.

I'd love some advice because I feel constantly tired at mo, even with the naps.

If you can bear it, maybe try cutting out your day nap for 1 day to see if it helps get you to sleep at night. Otherwise a bath before (not too hot obv - and make the most of this as you won't have a chance once the littlun's born!) and try some lavendar in your room. A seperate (but temporary) room from your partner might also help. Good luck!

Have you tried hypnosis CDs? I have the Paul McKenna I can make you sleep one and it has worked wonders for me.

I agree about stopping the napping - even for one day resist having a nap and perhaps then you'll be able to sleep better that next night.

Ok - i'll try to stop napping... and see how i get on with that. Cd isn't a bad idea if not. Not sure if DH will like being kicked out of room (yet!)

And bath - hadn't thought of that either....

Thanks :)

Bless you - i haven't slept for more than 4.5 hrs in row since fell pregnant and at one point was doing 3 loo trips at night.

I fall asleep easy but then wake around 3 or 4am and sometimes stay awake. Now I try to get up after 10 mins of being awake, then come downstairs and have a small snack like an oat bar (if my blood sugar dips too low it wakes me up I have discovered) and a milky drink then read or watch rubbish telly lying on sofa till I fall asleep.

i'm going to try the cd. Somtimes I find calm, soothing music helps, as does a very dark room. Also you can get long bolster type pillows which may be more comfy between your knees. Apparently a bedroom should be 17-18 degrees for optimum sleep.

My midwife suggested get into a routine. Bit of exercise (like a walk up and down the road) early eve, TV off for half an hour before bed, no TV in bedroom etc.

Are you thinking about lots of things? Are you studying till late at night? Another exercise I found helpful was to count up to 5 (take a deep breath in, count one, then breathe out. Breathe in count two then breathe out etc. When you get to 5 repeat, then start again etc). Hleps you empty your mind.

Good luck!