Pregnancy Insomnia: Causes, Treatments and Tips

Work out how to cope with pregnancy insomnia and get more sleep

By Michele
Pregnancy Insomnia: Causes, Treatments and Tips

You must have heard from moms, of any newborn baby about sleep deprivation and tiredness. But have you heard about pregnant women facing the same issue? It’s a fact that pregnancy leads to insomnia, but it’s different from general sleep deprivation.

Symptoms of insomnia keep on changing during each trimester. I will discuss later in this blog, effective remedies for dealing with pregnancy insomnia. During the first trimester, it’s not difficult to fall asleep easily, but the quality of sleep falls right after the first trimester.

Imagine feeling exhausted and not being able to sleep comfortably at night, it can be frustrating. Let’s have a better understanding of pregnancy insomnia so that you can initiate a remedy accordingly.

What Is Pregnancy Insomnia?

Insomnia makes it difficult with falling or staying asleep. Pregnancy insomnia intensifies during the second and third trimester. It is basically caused due to abrupt hormonal changes that affect your body to a great extent.

Hormones are raging during different stages of pregnancy and they lead to heartburn, congestion, swelling, frequent bathroom trips and poor blood circulation. Do not worry, pregnancy insomnia is not dangerous for your baby at all.

What Causes Pregnancy Insomnia?

Pregnancy insomnia is caused due to multiple reasons and only a few of them can be controlled. First of all, you need to manage stress and stop worrying about daily chores, labor, and delivery. Stress buildup can deprive you of the beauty sleep that you deserve.

Keep in mind that worrying would not take you anywhere. It would not yield any positive results. Just remain calm and focus on your overall well-being. If you have any concerns that disrupt your sleep, just write them down on a piece of paper. Understand the reasons behind them and explore possible solutions.

Empty your mind completely, of any worries, before going to bed. Now, you know one of the major causes of pregnancy insomnia – stress and how to deal with it.

Let’s have a look at other reasons that cause pregnancy insomnia.

1. Frequent Bathroom Trips

During pregnancy, the urge to urinate frequently intensifies and it disturbs your sleep at night.

2. Nausea and Vomiting

In the same manner of episodes with nausea and vomiting makes you stay up during the night.

3. Back pain

Back pain and stress gets worse during the third trimester and it leads to inadequate sleep.

4. Discomfort

Abdominal discomfort is the main issue that women face and no matter which sleeping posture you choose, you won’t feel calm at night.

5. Leg Cramps

Leg cramps, during normal days, wreak havoc on your sleep and imagine its effect during pregnancy.

6. Shortness of breath

Shortness of breath is common during different stages of pregnancy and it can wake you up even from a deep sleep and the same is with the effects of vivid dreams.

Above are the general causes of pregnancy insomnia that most women face during different trimesters. Nearly all of them are due to hormonal changes and there is little that you can do about them. What you can do is control the symptoms and divert your mind, from whatever is disturbing you. Discuss your condition with your partner and let him know how you feel. Sometimes all you need to do is share and feel better about it. Do try this!

Remedies for Pregnancy Insomnia during The First Trimester

Changes in sleeping patterns start taking place right during the first trimester. Sleep problems or pregnancy insomnia, as told above, is caused due to the changes in reproductive hormones.  Progesterone keeps on rising rapidly by each passing week. This can lead to poor sleep and general fatigue in pregnant women.

Now, let’s have a look at some effective remedies for pregnancy insomnia during the first trimester.

1. Manage a Proper Sleep Habit

As it will help in going to sleep easily. Our brain is devised in a special manner to send signals to our body that it’s time to shut down. For that you will need to make sure that you: go to sleep and wake up in the morning at the same time, keep your bedroom well ventilated and comfortable, do not use any type of gadgets before sleeping, do not consume caffeine at all, minimize intake of fluids before going to bed and take a warm bath to unwind.

2. Take Short Naps During Day Time

Another basic remedy after managing your sleep pattern is to combat signs of tiredness. Take short naps during the daytime, whenever you feel sleepy, to feel better. It sounds simple, but it will help in getting better both emotionally and physically.

3. Stay Relaxed and Focused

To get ready for the second and third trimester. Once you set up a proper sleep and rest schedule, it will eventually get easier to stay relaxed and focused. Meditate daily and start doing relaxation exercises to get over anxiety and stress. Progressive relaxation and prenatal hatha yoga can also help relax the muscles of your body.

Related Article: The benefits of pregnancy yoga classes and where to sign up
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Remedies for Pregnancy Insomnia during The Second Trimester

During the second trimester, your sleep pattern will start changing to an uncomfortable level. The duration of sleep that you will be able to get during the night will get less.  I have discussed the causes in the beginning. It’s them, they start intensifying and getting troublesome after the first trimester. But do not worry your baby is going to be all safe and healthy. Let’s have a look at some useful remedies for pregnancy insomnia during the second trimester.

1. Opt for Cognitive Behavioral Therapy

As it will help in managing all those anxious thoughts about sleep. Cognitive behavioral therapy for pregnancy insomnia can induce positive changes in your mental behavior. According to this therapy, you learn how to combat insomnia, take out emotions that are responsible for insomnia and counter pregnancy depression and anxiety. 

2. Remain Active

To have a smooth pregnancy. You might not feel like moving a lot during pregnancy, but doctors recommend light physical exercise on a daily basis. Exercise can help in dealing with: pregnancy insomnia, back stress and pain, gestational diabetes and poor blood flow. Do the exercise for 20 minutes daily, 2 hours before hitting the bed to have a peaceful sleep.

3. Accept the Changes Taking Place

To understand pregnancy insomnia. It is actually one of the most useful remedies for pregnant women. Understand the fact that you are carrying a tiny human inside you, who is growing day by day and receiving growth essentials from your existence. Discuss your physical condition and challenges faced, with your family or doctor.

Remedies for Pregnancy Insomnia during The Third Trimester

This trimester is the hardest for pregnant women, as the sleeping pattern is completely disrupted. You start waking up quite often during the night, nausea makes it difficult to have a deep sleep and the baby bump doesn’t allow you to get into a comfortable sleeping posture.

1. Choose a Pregnancy Pillow

Pregnancy Pillow

For a comfortable sleep and to maintain the right posture, purchase a pregnancy pillow that allows you to rest your belly comfortably. There are several pregnancy pillows out in the market. Invest in one that is made of memory and sensor foam.

2. Drink Tart Cherry Juice Daily

For a smooth sleep. You must be wondering what I just said that you do not need to have fluids right before going to bed but now I am recommending a glass of cherry juice. Speaking realistically, according to different studies, tart cherry juice has a high quantity of melatonin, which helps with peaceful sleeping. You can have tart juice daily, a few hours before going to bed, as it will take some days to show the required effect.

3. Use a Magnesium Supplement

Magnesium Citrate 400 mg

To stay calm. Many of us are not aware that magnesium is an important mineral, required by our muscles also to stay healthy. It is recommended for pregnant women to consume magnesium oil on a daily basis. It will help in keeping the muscles relaxed, developing strong bones, managing blood sugar levels and having a peaceful sleep.   

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I hope that you have learned a lot of new and informative remedies for pregnancy insomnia. I have discussed them in a gradual manner to help you combat symptoms of insomnia. It is actually more challenging than it sounds, but certainly not impossible at all. Start mending your sleep routine from the first trimester for a better you.

Sleep deprivation can easily make you feel irritated, anxious, emotionally unstable and exhausted. So it’s about you and your baby now. Quit unhealthy habits and prioritize your sleep and rest above everything else. These steps will help you even after delivery. As your routine will be set before the arrival of your baby so, it won’t be difficult to take care of your baby. Have a happy and peaceful pregnancy.