Pregnancy brings many changes to your body, including sleep disruptions. As your body works hard to grow a baby, getting extra rest becomes essential. However, pregnancy insomnia can make getting a good night’s sleep challenging. This issue can occur at any point during pregnancy due to hormonal shifts, increased symptoms, and a growing baby bump. Here’s what you need to know about pregnancy insomnia, including its causes, timing, and ways to manage it.
What Is Pregnancy Insomnia?
Pregnancy insomnia, a condition that affects approximately 78% of expectant mothers, is the term used to describe the difficulty of sleeping throughout the night during pregnancy. This illness may make it difficult to go to sleep, stay asleep, or wake up a lot at night. It occurs most frequently in the first and third trimesters due to fluctuations in hormones and other pregnancy-related variables.
What Causes Pregnancy Insomnia?
Several factors contribute to pregnancy insomnia:
- Hormonal Fluctuations: Changes in hormone levels can disrupt your sleep patterns.
- Nausea: Morning sickness and nausea can make it hard to rest.
- Urinating Frequently: Having to use toilets frequently can keep you from sleeping.
- Physical Discomfort: Back and leg pain, as well as heartburn, can cause discomfort.
- Anxiety: Worries about pregnancy and childbirth can keep you awake.
Poor sleep habits can also worsen insomnia. For example, using screens before bed or lacking a bedtime routine can negatively impact sleep quality.
When Does Pregnancy Insomnia Start?
It can begin at any time after conception but often peaks later in pregnancy. Some women might experience it as early as 6 to 7 weeks. The timing of insomnia usually depends on the underlying causes, which can change throughout pregnancy.
- Early Pregnancy: Insomnia in the early stages is usually caused by hormonal changes and symptoms like nausea and frequent urination. This often disrupts the ability to stay asleep rather than falling asleep initially.
- Late Pregnancy: In the third trimester, insomnia is often due to physical discomfort, such as trouble finding a comfortable position and back pain, as well as anxiety about labor and delivery. The baby’s growing size and belly can make it harder to sleep comfortably.
How Long Does Pregnancy Insomnia Last?
It can last throughout pregnancy, but it may come and go in waves. While early pregnancy insomnia might improve by the second trimester due to more stable hormones, many women still face sleep challenges during the third trimester. The growing baby and increased need to use the bathroom can make it difficult to get comfortable and stay asleep. Remember, it’s a journey that you can navigate.
How to Manage Pregnancy Insomnia
Although pregnancy insomnia may not completely go away, you can take steps to manage it and improve your sleep quality.
Develop a Healthy Bedtime Routine
Develop a regular sleep ritual to let your body know when to relax. Aim to unwind before bed by minimizing screens and engaging in warm baths or reading.
Mind Your Dinner and Snacks
Close to bedtime, avoid large meals, coffee, and spicy foods since they can induce sleep disturbances. Aim for three hours or more of dinner before going to bed. If you need some food later, go for something low in sugar and high in protein to maintain stable blood sugar levels.
Move Your Body and Calm Your Mind
Frequent exercise, like yoga, use of birthing balls or walking for pregnant women, can help enhance sleep and lessen anxiety. Stretching before bed can also help your body become more relaxed. Try writing or meditation to help you decompress and manage your anxiety.
Seek Professional Help If Needed
If these tactics don’t help you sleep better, remember that you’re not alone. Speak with your healthcare practitioner. It can be challenging, but with the proper techniques, you can get the sleep you require and respite from it while you prepare for the birth of your child. You can get support from Healthy Start during your pregnancy.