Dealing with Insomnia During Pregnancy: Causes and Sleep Improvement Tips
Imagine this: you have finally reached bed after a long day of activities. You simply can't wait to get into bed, snuggle deep into a peaceful slumber, only to lie awake, staring up at the ceiling as you count sheep for perhaps the thousandth time. Well, if this is your story then rest easy as you're not alone. Most expectant mothers tell stories of how pregnancy brings not just the promise of new life, but also unexpected nighttime woes. Pregnancy insomnia can turn the sweetest dreams of parenthood into sleepless nights, as your body and mind navigate the incredible journey of creating a little miracle. Understanding why you can't seem to get those restful nights back and finding ways to regain them can make all the difference as you prepare for the arrival of your little one.
What Is Pregnancy Insomnia?
Pregnancy insomnia refers to the chronic difficulty in sleeping while expecting a baby. It is characterised by facing problems like falling asleep, staying asleep or waking up too early and ending up not getting enough rest. Insomnia during pregnancy is quite common and it could happen at any phase of the pregnancy. The overall changes that the woman’s body goes through during pregnancy - hormonal, physical and emotional, can together promote these disorders concerning sleep, making it challenging for most women to get enough rest.
What Are the Symptoms of Insomnia During Pregnancy?
The symptoms of sleepless nights during pregnancy are similar to those experienced by the general population but can be heightened due to pregnancy-related changes. Some common symptoms include:
Being unable to fall asleep even though the woman feels tired.
Waking often at night
Trouble sleeping as a sign of early pregnancy
Feeling unrested after a night's sleep
Waking up very early in the morning and being unable to sleep thereafter
Increased sleepiness and crankiness during the day
You can be more prepared to handle insomnia when you recognise these symptoms early. It is important to recognise these symptoms early and find ways to fix insomnia during pregnancy for the health of the mother as well as the baby.
What Causes Sleepless Nights During Pregnancy?
There are so many factors that may lead to disturbances when trying to sleep at night while being pregnant. Some of them are:
1. Hormonal Change
The hormonal changes during pregnancy might affect the sleep pattern. As the baby grows inside the tummy, it becomes very hard to freely sleep at night. Back pain, heartburn and frequent visit to the bathroom may get in the way of a peaceful sleep.
2. Anxiety and Stress
Concerns regarding the delivery process, the care of the child and distributing personal and professional life create restlessness and make it challenging to find a peaceful night's sleep.
3. Restless Leg Syndrome and Cramps
This condition is far more prominent during pregnancy and results in discomfort for sleeping, thus disturbing the sleeping patterns.
How To Deal with Insomnia During Pregnancy?
Although insomnia during pregnancy can be a challenge, you can exercise control over your sleep quality by trying the following steps:
1. Do activities that induce sleep right before bedtime
Engage in sleep-inducing activities like reading, a warm bath or relaxation techniques such as deep breathing or meditation, which can signal to the body that it's time to wind down.
2. Avoid stimulants before bedtime
Avoid intake of caffeine or nicotine as they prevent you from sleeping at night, especially during the afternoon and nighttime.
3. Be mindful of your diet
A healthy diet keeps you energised at the right levels and also helps in improving the quality of your sleep. Heavy, spicy or sour dishes eaten at late hours will often lead to heartburn and discomfort.
4. Avoid drinking a lot of fluids before bedtime
Even though hydration is pretty essential, try cutting down fluid intake during late hours before bed to minimise the number of bathroom visits at night.
5. Practise good sleep hygiene
Practise good sleep hygiene by making a steady sleep pattern, where you go to bed and wake up at the same time every day. Try creating a relaxing sleep environment by keeping your bedroom cool, dark and quiet.
6. Find a comfortable sleeping position
Especially in the third trimester, you are likely to find it pretty difficult to settle on a comfortable position to sleep in. Many pregnant ladies have claimed that sleeping on their left side with one pillow between their legs helps them get comfortable and relieve discomfort.
Final Thoughts
Sleep is a vital aspect of normal daily functioning. During pregnancy, it is especially important to give the body the rest it needs amidst the many changes that the body is going through. Managing insomnia during pregnancy can be a daunting task; however, if you understand the causes and adopt healthier sleep habits, things will definitely change for the better. For your own well-being and the health of your baby, it is essential to get enough rest. If sleep difficulties persist, it's okay to contact your healthcare provider for more resources. No pregnancy is exactly alike; discovering what works for you and what does not could help you better enjoy this special time.