Insomnia in pregnancy is common. Various factors affect difficulty in sleeping during the pregnancy period such as level of comfort, anxiety, and possible hormones. As the body copes with the changes brought on by pregnancy, it is indeed inevitable not to have difficulty sleeping.
Difficulty in falling asleep usually becomes more prominent during the third trimester as your abdomen is already big. Positioning yourself can get really annoying to find a comfortable position while lying on the bed.
What Is Insomnia?
Insomnia is the proper term for difficulty in sleeping at nighttime. Most women experience insomnia during the first and third trimester in their pregnancy.
Why Does Pregnancy Insomnia Happen?
As the woman experiences initial physical and emotional changes as pregnancy starts, these factors greatly affect the mother-to-be in falling asleep. It also happens by the time you get into the third trimester of your pregnancy as the bump grows larger, some movements can be restricted. Other symptoms that can affect the pattern of your sleep are leg cramps, difficulty in breathing, and frequency in urination as the baby pushes your bladder making you feel full quite frequently.
When Does Insomnia During Pregnancy Start?
As mentioned above, difficulty in falling asleep may start as soon as the first few symptoms of pregnancy begin. This happens as your body adapts to the changes brought by the fetus inside your abdomen, as well as changing the way hormones interact toward each other inside your body. However, insomnia during pregnancy can eventually subside as you reach your mid-pregnancy, but it comes back by the time you are in your third trimester.
Is Insomnia Dangerous to The Baby?
While insomnia does not greatly affect both you and your baby’s health completely, still, lack of sleep can result in a decrease in energy and inability to perform some tasks. Lack of sleep can also make you feel more tired as pregnancy causes fatigue as well.
What Can I Do to Prevent Insomnia?
Just like any regular person, the measures that you can take in order to prevent or keep insomnia from happening are simply making some adjustments in your daily routine.
Watch what you drink. As a pregnant woman, you should stay away from caffeinated drinks as they can somewhat affect your baby and may cause some birth issues such as low birth weight for the baby. Also, avoid drinking at least two hours prior to bedtime so your bladder will not feel as full and the not as frequent.
Get up if you cannot sleep. Instead of tossing and turning around your bed, get up and do some simple tasks that can make you feel a little bit tired. Doing so can make you doze off a bit easier.
Watch what you eat. Just like what you are drinking, it is also very important to watch what you are eating. If you are eating foods that are spicy or oily, it can contribute to heartburn or indigestion which can cause discomfort and falling asleep can become difficult.
Make your bed comfortable enough. A comfortable and cozy bed contributes a lot to falling asleep faster and getting a better nights sleep. Start relaxing your body and lay down on your side to prevent the bump from causing any unwanted distractions and discomfort. Change your sheets into fresher ones to create a more sleep-friendly atmosphere too!
Drink warm milk. If you are drinking pregnancy milk, like those that help in supplementing you with calcium, you can try drinking it warm before bedtime. It has been known that milk can help induce sleep since it triggers the production of melatonin, the so-called sleep hormone.
Do not count the hours. Counting the remaining hours that you will get to sleep makes you feel more anxious and worried.
Try aromatherapy. If you feel as if you are still having difficulty sleeping, you can try sniffing some therapeutic scents like lavender or chamomile as these are calming enough to make you feel sleepy in a matter of minutes. You can also try using humidifiers or diffusers with calming oils incorporated in them for a more relaxing environment which can trigger drowsiness.
Relaxation techniques. If you can spare a bit of your time, you can try doing some relaxation techniques such as gentle massages and pregnancy yoga. These techniques aid in relaxing tensed muscles and ease breathing which helps in calming the mind and body for a better sleep period.
Are There Medicines That I Can Take to Relieve Insomnia?
Before taking any medications to relieve insomnia, IT IS ALWAYS BEST TO CONSULT YOUR OBSTETRICIAN. Most medications pose different risks to the baby and the most preferred thing for you to do before buying any over-the-counter drug is to consult your primary healthcare provider first so he or she can prescribe you with pregnancy-safe sleeping pill or sleep inducing medication.
Author: Patrica Magno RN