Prompt #38Trimester 3
Prompt 38: The "I Can't Sleep" Late Pregnancy Survival
When to use it
You can't sleep. You're 35+ weeks. You're uncomfortable, anxious, peeing every 90 min, and dreading how tired you'll be for labor.
The Prompt
I'm [N] weeks pregnant and I can't sleep.
What I'm dealing with:
- Physical: [E.G., "hip pain" / "back pain" / "rib kicks" / "heartburn" / "constant peeing" / "restless legs"]
- Mental: [E.G., "racing thoughts about labor" / "anxious about being a parent" / "to-do list loop" / "worrying about [specific thing]"]
- Sleep hygiene: [E.G., "phone in bed" / "no consistent bedtime" / "napping in afternoon" / "caffeine still (under 200mg)"]
- What I've tried: [E.G., "pillow between knees" / "warm shower" / "magnesium" / "reading" / "nothing"]
- Wake-up time: [E.G., "I fall asleep at 2am, wake at 6am" / "I'm awake from 1-4am" / "I can't fall asleep at all"]
Please give me:
1. The honest truth: late-pregnancy insomnia is mostly normal (and what helps)
2. A real sleep setup for T3 (pillow stack, room temp, light, sound)
3. A 30-minute wind-down routine (specific, not generic)
4. The "can't fall back asleep" plan (because 3am is real)
5. The medication question: what's safe (Unisom, magnesium glycinate) and what to avoid
6. The 4-7-8 breathing technique (and other quick nervous-system resets)
7. A "good enough" sleep target (because perfection is the enemy)
8. When to mention it to your OB (and what to say)
Important: I want to function, not just survive.Example output
*"Late-pregnancy insomnia is driven by: progesterone effects, physical discomfort, anxiety, frequent urination. Real setup: full-body pregnancy pillow (or 3 regular pillows between knees, behind back, under belly), room at 65-68°F, blackout curtains, white noise. Wind-down: 30 min screen-off, dim lights, warm shower, 4-7-8 breathing (in 4, hold 7, out 8, 4 cycles), magnesium glycinate 300mg 30 min before bed. Safe meds: Unisom (doxylamine 25mg), Benadryl. Avoid: melatonin (insufficient safety data in pregnancy). 3am protocol: don't look at phone, do 4-7-8 breathing, accept being awake, try not to time-check. If you can, rest > sleep."*
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