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What Causes Insomnia During Pregnancy 

Sleep Better While Pregnant

It’s a well-known fact that after a woman gives birth, she won’t have all the sleep she needs.However, sleep problems can also occur during the first trimester of pregnancy. In fact, around 78% of women report more disturbed sleep during pregnancy compared to other times.So here are the most common pregnancy insomnia problems, why they happen, and how you can work to overcome them.

So, How Does Pregnancy Affect Sleep?

During pregnancy, a woman will most certainly face some hormone imbalances –which is, although tough to deal with, quite normal. This is due to the fact that the body gets rid of the excess amounts of progesterone, especially during the first trimester.  Consequently, the mother might suffer daytime sleepiness, fatigue, and drowsiness. Moreover, as the baby grows inside the mother’s womb, her body begins to adjust for the expansion.  This causes a lot of physical discomforts that may disrupt not only her sleep but a lot of her daily activities as well. Furthermore, a lot of expecting mothers get woken up by an urgent need to vomit or because they’re feeling extremely nauseous.  This is another hormonal side effect that may affect sleeping patterns in the long run. Finally, the movement of the fetus itself –especially closer to birth- can make sleeping very uncomfortable. 

What Are the Most Common Pregnancy Sleep Problems?

1- Insomnia

This is the main sleep issue that pregnant women deal with. It includes difficulty falling asleep, staying asleep, or not feeling well-rested after sleeping.

2- Frequent Nighttime Urination

A lot of pregnant women have their sleep interrupted by a frequent need to urinate during the night.

3- Nocturnal Gastroesophageal reflux (Nighttime GERD)

GERD or heartburn is quite common during pregnancy. Its symptoms can cause considerable harm to the esophagus and disturb sleep.

4- Restless Legs Syndrome

RLS includes unpleasant sensations in the legs that may feel uncomfortable, tingly, or even a little painful. These sensations may get worse at night or closer to sleeping hours and are usually relieved by stretching and movement.

5- Sleep Apnea

Sleep apnea results in interruptions of breathing during sleep. Someone with sleep apnea may snore heavily, pause for a while, then gasp or choke during sleep.

How Much Sleep Do You Need During Pregnancy?

Studies show that mothers who get less than 6 hours of sleep are more prone to experience painful labor. So while someone may not need 8 full hours of sleep as is recommended to the average person, a pregnant woman should get at least 6 hours of rest on a daily basis.

How to Enjoy Better Sleep During Pregnancy?

  • Try your best to stick to natural remedies. This is because most treatments for sleep problems may take a toll on the development of the fetus.
  • Usually, making sure your body’s nutritional needs are met during pregnancy helps in dealing with all the physical, physiological, and psychological changes that occur during pregnancy.
  • An expecting mother should plan a schedule in which sleep is prioritized.
  • Integrate exercise into your day. Around 30 minutes of activity every day can go a long way. Unless, of course, your health care provider advises against it.
  • Increase your intake of fluids during the day –especially water. However, minimize the amount a few hours before bedtime.
  • Minimize the amount of spicy, acidic, or fried food you eat in order to prevent heartburn during the night.
  • Have your blood pressure and urine protein checked if you experience sleep apnea.
  • Moreover, check for iron or folate deficiency if you experience RLS.
  • Don’t force yourself to sleep. If you find yourself not falling asleep after spending 20 minutes in bed, get up and read a book or write in a journal. After 15 minutes, try falling asleep again.
  • Moreover, don’t use your bed for any other purposes than sleeping. This way, you’ll be training your brain to fall asleep whenever you’re in bed.
  • Try to avoid chocolate and caffeine as they can keep you awake. Especially as you approach your sleeping hours.
  • Also, have your dinner early as a full belly may keep you from falling or staying asleep.
  • Reduce your time on electronic devices. This includes phones, tablets, TVs, laptops, e-readers, etc.
  • The light produced from their screen can alter sleepiness and alertness as well as interfere with levels of melatonin –the hormone that regulates your internal biological clock and thereby your sleep cycle.
  • Use pillows to get comfortable. Prop yourself up with them and provide yourself with the support you need through them.
  • Have pillows between your legs to reduce the pressure on your back, and make sure you lie on either side and not on your back.

    • Final Thoughts

    • Although pregnancy insomnia is very common and evidently takes a toll on pregnant women, it can be countered with a few simple routines and checkups.Don’t let it frustrate you and try your best to rest well during your pregnancy in order to have the most comfortable labor.

    FAQ

    Most frequent questions and answers about sleeping while pregnant

    The rule is to avoid medications while pregnant. Some drugs can affect the developing of the baby. However, there are some medications that are considered safe to take during pregnancy and that might help you sleep better. Always talk to your doctor before taking any kinds of drugs. 

    Sleep aids are safe based on the substances they contain. 
    one safe example is Tylenol PM, but always let your doctor know before you take any drug while pregnant. 

    Melatonin is natural and is produced within the body naturally. it is safe to take during pregnancy in doses 3mg and under. But as always let your doctor know before taking any drug whatever online websites like us says!

    “The over-the-counter antihistamines diphenhydramine and doxylamine are safe at recommended doses during pregnancy, even for extended periods. (These are the ingredients found in Benadryl, Diclegis, Sominex, and Unisom, for example.)”  – Answer Source

    The typical dose of melatonin is 1–3 mg. For more Info about Melatonin please refer to this article.

    Short answer is yes. you want to sleep and you will fall asleep when you have the chance to. But now it’s the born baby who takes you from your sleeping time. A very good article discussing insomnia after birth van be found here.

    “Insufficient total sleep or fragmentation of deep sleep may reduce the amount of growth hormone released, which can lead to developmental or growth problems in the unborn baby” – ِِSource

    The short answer is 7 hours.

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