Insomnia during pregnancy occurs to many women when they get pregnant and their body starts to change. While for some, when they were first pregnant, falling asleep seemed so easy and they take advantage of every opportunity to nap, go to bed early, or sleep in. However, as their body changes and the months pass, it becomes more difficult to sleep at night. Many women tends to experience insomnia during pregnancy at some point.
It’s difficult to relax, and when you do, the baby acts as if it’s time for a party. Is there anything that can help? I will be sharing with you; five ways and some tips for dealing with insomnia and pregnancy.
What Is Insomnia?
Insomnia is a sleep disorder in which the affected person has trouble sleeping.
Insomnia is a very common disorder these days, especially among teenagers aged 13 to 18 and adults aged 18 to 24. These days, insomnia and pregnancy tends to go hand in hand.
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Insomnia can affect women at any stage of pregnancy, but it is more common in the first and third trimesters. You may be spending more time out of bed than in it, what with midnight bathroom breaks, out-of-control hormones, and pregnancy woes like congestion and heartburn. The good news is that, although insomnia is inconvenient, it is not harmful to your baby. Try to rest as much as you can.
Can Early Pregnancy Cause Insomnia?
Insomnia during early pregnancy is one of the early symptoms some women feel. Sleep deprivation is inevitable for a new mother-to-be or after the baby is born. However, some women are not aware that insomnia can also happen during the first trimester of pregnancy.
During pregnancy, the majority of women have sleep issues. Pregnant women get more sleep in the first trimester, but the quality of their sleep suffers significantly. Insomnia in pregnancy can leave you tired throughout the day. It can also make you sleepless at night.
Symptoms Of Insomnia In Early Pregnancy
The symptoms of insomnia in early pregnancy is almost same as the general symptoms of insomnia. They include:
- Difficulty falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling well-rested after a night’s sleep
- Daytime tiredness or sleepiness
- Irritability, depression, or anxiety
- Difficulty paying attention, focusing on tasks, or remembering
- Increased errors or accidents
- Ongoing worries about sleep
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Below are some of the most common causes of insomnia in early pregnancy, as well as some suggestions for getting a better night’s sleep.
What Causes Insomnia In Pregnancy?
As a mother-to-be, there are a variety of reasons why you may be experiencing insomnia in pregnancy by being awake in the early hours of the morning. These may include the following:
- need to urinate frequently
- nausea or vomiting
- back pain
- breast tenderness
- abdominal discomfort
- leg cramps
- shortness of breath
- vivid dreams
Stress can also be a factor in insomnia during pregnancy. You may be concerned about labor and delivery, or about balancing work and being a new mother. These thoughts can keep you awake at night, particularly after your third bathroom visit.
5 Proven Remedies For Insomnia During Pregnancy
If you suffer insomnia during pregnancy, there are some tactics you can use to fall asleep. They are:
Get Out Of Bed
Doesn’t that appear to be a little strange? After all, you’re going to sleep. If you’ve been awake for more than thirty minutes, you may need a change of scenery to help you relax and fall asleep again.
Maintain a relaxing environment. Activating your brain by watching television, playing on your phone, or using the internet will only prolong your restlessness.
Curl up with a book, preferably something a little dull, and dim the lights. Warm a cup of milk with a pinch of cinnamon and a drizzle of honey.
Take a Bath
Grab the bath salts and fill the tub if your legs are bothering you. A little late-night soaking never hurts, and it’ll definitely help with sore muscles. Use lavender or chamomile if you have them to add to the relaxing and calming atmosphere.
Light a candle or two if you want to keep the lights off. A 20-to-30-minute soak might be just what you need to get a good night’s sleep.
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Write a Journal
Ruminating is often the source of our restlessness and insomnia during pregnancy. As soon as our heads rest on the pillow, our minds begin to race. Worries and anxieties pile up like a broken record. Take out a pen and paper and jot down everything that comes to mind.
Don’t pass judgment on what you’ve written, and don’t edit it either. If you’re annoyed that your baby wakes you up every night, write it down. Write down that glass of wine you had at dinner if you’re concerned about it. If you’re depressed because your body no longer looks the way it used to, write it down.
Get down on paper whatever you’re thinking or feeling in your body. Because our feelings aren’t being conveyed, they will keep replaying in our heads.
Listen To Brown Noise
What is brown noise? Have you ever come across the term “white noise”? That’s how you normally refer to the sound of your television’s snowy screen. Brown noise sounds like rainfall or heavy rain. It uses lower sound frequencies and is deep, low, and soothing.
You can use a variety of free apps and mp3s that are available online. Brown noise is commonly used to help people sleep, relieve headaches, and relax their nerves. You can as well use it to fight insomnia during pregnancy.
Do a Little Yoga Or Stretching
The parasympathetic nervous system is activated by certain yoga poses and stretches, sending a signal to the brain to relax. “Legs Up the Wall,” as the name implies, is one of the most relaxed postures.
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Lie down on the floor with your seat as close to the wall as possible and straighten your legs, allowing your heels to rest against the wall. Focus on your breath as you close your eyes and let your arms fall to either side of you. Here’s a wonderful video that explains the yoga poses that can help you fall asleep.
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Tips For Sleeping During Pregnancy
If you’re expecting a child or planning to conceive, don’t be too worried about the possibility of developing insomnia during pregnancy. Many sleep problems in pregnant women can be resolved by following a few basic sleep hygiene practices to reduce the risk of sleep disorders and increase the amount of sleep they get each night.
Furthermore, many of these sleeping tips for pregnant women to tackle insomnia during pregnancy are also very useful sleep tips for anyone suffering from sleep deprivation. They include:
- Maintain a regular sleep/wake cycle: Sleep prioritization is essential for good sleep. Making sure you go to bed and wake up at the same time every day (including weekends) will help you feel more awake and alert throughout the day.
- Exercise regularly: Regular exercise should be done for at least 30 minutes per day unless your doctor advises otherwise. Exercising releases pent-up energy, improves mood, and makes it easier to fall asleep at night. However, no vigorous exercise should be performed within a few hours of going to bed. If you prefer to exercise later in the day, light exercises like yoga are a good choice.
- Cutback on fluids at night: It’s critical to stay hydrated during pregnancy, but avoid drinking large quantities of fluid in the hours leading up to bedtime to avoid late-night trips to the bathroom.
- Avoid Spicy Foods and heavy meals before bedtime: Spicy foods eaten before bedtime can increase the likelihood and severity of nighttime heartburn. Eating large meals before bedtime makes your body work harder to digest your food while you sleep, diverting it from the repairs your body requires for the next day’s activities. If you’re getting close to bedtime and you’re hungry, try a light snack like a banana, crackers, and cheese, or a small bowl of cereal.
- Sleep on your left side: It is advisable that pregnant women sleep on their left side during the third trimester. The fetus, uterus, and kidneys receive more blood and nutrients as a result of this. Also, try to avoid sleeping for long periods of time on your back.
- Use pillows: Special pregnancy pillows will help you sleep better at night. Laying on your left side with your hips and knees bent and pillows between your knees, under your abdomen, and behind your back is another pillow tip for back pain relief.
- Get out of bed: If sleep is eluding you, don’t sit in bed wishing for it. Get out of bed and engage in a relaxing activity such as reading, writing, taking a warm bath, or any other relaxing activity before going back to bed.
- Take short naps during the day: Naps are generally discouraged because they interrupt regular sleep cycles, making it more difficult to fall asleep at night. Napping while pregnant, on the other hand, has been shown to be useful by studies. According to a poll conducted by the National Sleep Foundation, 51% of women take at least one nap during the week, and 60% nap on weekends. If you must nap, limit yourself to not more than 20-30 minutes and avoid napping too close to bedtime.
Insomnia In Early Pregnancy Pregnancy Before Missed Period
For some women, the earliest sign of pregnancy was insomnia. Some women sleep more with a newborn than they did while pregnant. In fact, some women said they first noticed they were pregnant when they had really disturbed sleep for few weeks.
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From nausea to cramps, doctors weigh in on the likelihood of certain early pregnancy symptoms before a missed period – and the breakdown may surprise you. It’s only when a fertilized egg attaches to the uterine wall that the body can even start to ramp up hormonal changes that trigger symptomatic changes of which insomnia is one of such changes.
If you’ve tried these suggestions and are still having insomnia during pregnancy, talk to your doctor about other options. If you have restless leg syndrome, you should be tested for an iron or folate deficiency. If you’re having trouble sleeping due to sleep apnea, a sleep study may be necessary.
Don’t be discouraged if none of the suggestions immediately puts you to sleep. What matters is that you are at ease, comfortable, and worry less. Because sleep is scarce in the final months of pregnancy, it’s critical that your waking life be as peaceful as your sleep.
Have you ever experienced or witnessed insomnia during pregnancy? share your experience with us using the comment box below. Do not forget to share this article…