Can’t get much sleep? Do you wake up feeling worn out? You may be suffering from a symptom common in 80% of pregnant women - insomnia.

Insomnia during pregnancy can be the result of a number of irregularities: hormonal changes, back pain, leg cramps, frequent urination, anxiety and anticipation, heartburn, nightmares and more. Your growing abdomen may limit sleep positions, contributing to sleep discomfort.

It is important to remember that insomnia is not dangerous for you or the baby. It is a natural symptom. Here are a few tips to help with your insomnia:

• Prepare yourself for bed ahead of time: avoid caffeine, chocolate or exercise in the evening. Avoid any stimulation that will keep you awake.

•  Make your bedroom pleasant and inviting: tempreture is important for you to be at ease and not to sweat or be cold (according to the season).

• Try relaxation techniques such as the ones you have learned in your childbirth classes

• If you can’t sleep, do a small task or be creative: drawing, writing or any craft can ease your mind.

• Exercise daily, it is good for your circulation and will tire your body.

• If you have the opportunity to sleep during the day you should take it. Don’t be nervous that you are not sleeping eight or nine hours a night. You can be refreshed and revived after four hours of sleep. Every person has his own biological clock.

Do you have any tips or stories  you want to share with us?

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