Insomnia During Pregnancy

On top of morning sickness and the constant need to pee, pregnant women may have trouble getting a good night’s rest during pregnancy. Insomnia is a sleep disorder that makes it difficult to fall asleep and/or stay asleep. Nearly 60% of Americans suffer from this, but it is even more common in pregnant women , especially during the second and third trimesters. This can be especially frustrating for expecting mothers who know they have many more sleepless nights ahead of them after the baby’s arrival. So much for the calm before the storm. So what can you do to get a better night’s sleep?

What Causes Pregnancy Insomnia?

 Insomnia can come in many forms during pregnancy including:

•   Vivid dreams/nightmares

•   Restless legs and body aches/cramps 

•   Heartburn, acid reflux and nausea

•   Sore and tender breasts

•   Discomfort from your moving baby and growing belly

•   Overheating and hot flashes

•   Anxiety over pregnancy and parenthood

Of course hormonal changes in general can affect how well you are able to sleep and it may just be restlessness in general.

What can you do to sleep better?

The first thing you can do is consult with your doctor, describing your specific symptoms and struggles. They can help you determine where your restless sleep is coming from and in some cases may be able to prescribe certain medications such as melatonin. However, many of these are not recommend to take during pregnancy and shouldn’t be taken every night regardless. Here are some natural remedies and behavioral changes that can help:

•   Create the perfect environment - Totally darkness, a noise machine and even essential oil diffusers can help with relaxation and deeper sleep. Keep on a fan or form of ventilation to stay cool. Lots of pillows to prop your body in a comfortable position can help too.

•   Stay away from the screens - Pregnant or not, blue light can certainly mess with your quality of sleep and triggers your alertness. Avid using all phones, computers and TVs at least an hour before bed time.

•   Exercise -  Staying active will help wear you out and make it easier to fall asleep and stay asleep. So keep up with a safe and regular exercise routine.

•   Eating - It is ideal to eat a smaller meal earlier in the the night to avoid indigestion, and the enjoy a light snack later on if needed. Avoid all coffee, caffeine, and excess sugar

•   Nighttime routine - Treat yourself to a nightly routine that helps you unwind and relax. Take a nice bath, read a book, meditate, stretch. Do whatever it takes to de-stress and clear your mind.

Pregnancy insomnia shouldn’t concern you too much, as it usually goes away after birth. However, during pregnancy and even after when you are caring for your newborn, it is important to make sure you are doing what ever you can to get enough rest, as a lack of sleep has been linked to chronic stress and depression. So get help right away if you feel you still aren’t able to get enough sleep to carry out your day to day life.