Did you know that 78 percent of women have insomnia and other sleep problems during pregnancy? There are numerous reasons you may have trouble drifting off to dreamland during pregnancy. Some of the more common troubles include frequent urination, an unquiet mind, stress, leg cramps or the incapacity to get into a comfortable position.

Here are 10 tips for reducing insomnia during pregnancy:

1. Go to bed drowsy. Sometimes the issue is that you are going to bed wound up and not able to sleep because you are not physically or mentally ready to sleep. By entering your bed, only when truly ready to sleep, you increase the likelihood of actually succeeding. To help with this avoid caffeine after early afternoon, don’t exercise vigorously past late afternoon, and don’t have heavy discussion before bed or in bed. Doing relaxation alone or with your partner can be helpful.
2. Skip the daytime naps. Oh, how tempting they can be. When my daughters are entertained, or my husband is home, I’m tempted to take some good pregnancy advice and sneak in a nap. Unfortunately, taking a nap means I have a more difficult time sleeping at night. While it might be hard to make it all day long without catching some zzz’s, naps might be contributing to your pregnancy insomnia. Try cutting them out, and see if you are able to sleep more soundly at night.
3. Try a glass of warm milk with some honey and a light, carbohydrate filled snack that will keep your tummy full so you don’t wake up in the middle of the night hungry. The milk will help you drift off to sleep.
4. Pillows. Use them where ever you need them: between your knees for aching hips, under your belly for support, behind your back, and under your head.
5. Warm water bath. A bath or shower can not only relax you and soothe soreness that accompanies pregnancy, but it can also help you prepare for sleep. This works before bedtime as well as in the middle of the night.
6. Change eating habits: Many cases of pregnancy insomnia are caused by improper eating habits. When food intake is causing heartburn or acid reflux, eating less at night can help a whole lot. Also, if you haven’t already, cut out caffeine and other similar products. These can add to pregnancy insomnia a whole lot and they are not good for the baby.
7. Get up. When all else fails, don’t lay in bed. Get up, do something, even if it’s just changing locations. Set a time limit of 30 or 60 minutes that you’ll stay in bed trying to fall asleep or back to sleep. Fighting it can only be more frustrating. And sometimes you can be very productive in the middle of the night alone.
8. Relaxation techniques: These can help greatly with pregnancy insomnia, as well. Coupled with deep breathing, gentle stretching and other similar movements can assist in relieving tension.
9. Try a noise maker or sound machine. You can get one inexpensively online or at Target. This helps tune out distracting noises. Alternately you can turn a fan on to tune out traffic or other disturbances.
10. Free your mind from thoughts and talk about any problems that you think of with your partner earlier in the day.

One recent study reported that changes in sleep occur in 13-20% of women in the first trimester and increase to 66-90% by the third trimester.