Pregnancy Insomnia: What Causes It and How to Treat It

Sleep deprivation is a common problem for expectant mothers. Also also known as pregnancy insomnia, this sleep-related issue is quite predominant during the first trimester.

Insomnia and Pregnancy go hand-in-hand. Post the first trimester, sleep quality goes downhill because pregnancy physically depletes the energy out of the body. This paves the way for insomnia pregnancy.

As per research, around 80% of pregnant women witness insomnia by late gestation. This guide discusses the common culprits that trigger sleep problems during the gestation period.

What is the Meaning of the Term “Pregnancy Insomnia”?

Insomnia plays a key role during pregnancy. Transitions in the body trigger disturbed sleep patterns, impacting your well-being and performance holistically. As a result, the quality of sleep takes a hit.

Experiencing sleep loss is bad news for health, especially during pregnancy, when more rest is evident.

Note: Usually doctors recommend 7-9 hours of sleep, while during pregnancy eight to ten hours is non-negotiable.

What are the reasons that Trigger Insomnia during Pregnancy?

Several factors trigger insomnia during pregnancy. Sleep with insomnia issues commence in the first semester when hormones change, and take a downturn in the third trimester.

Here is a list of the reasons for insomnia in pregnancy:

• Backaches- With the change in the center of gravity, the back muscles experience elevated tension. Furthermore, the ligaments stretch more, and hinder your back muscles severely.
• Chest discomfort- An irritated and inflamed chest is quite common during pregnancy.
• Heat surges- Sudden body temperature elevation on the face, chest, and neck is common among pregnant women.
• Gastric inflammation- Digestion takes a hit during pregnancy, setting off gastrointestinal gas and bloating.
• Restless legs and cramps- Shifting of blood circulation on muscles and nerves triggers leg cramps and often the Restless leg syndrome.
• Acid Reflux- Stomach acids enter the Esophagus due to hormonal changes leading to heartburn.
• Intense Dreams- For pregnant women, intensely detailed dreams is a common thing.
• Nausea Sensation- At night, throwing up or nausea sensation is quite expected.
• Frequent bathroom trips- As fetal growth continues, getting awake at night for several bathroom trips is common.
• Snoring- Noisy breathing during sleep occurs due to swollen nasal passages, leading to snoring.
• Anxiety- Pregnant women have several concerns and worries that hinder sleep at night.
• Breathlessness- The expanding uterus pressurizes the lungs, making breathing difficult.

What are the Hazards of Sleep Loss during Pregnancy?

High-quality sleep is imperative for women during pregnancy to counter the physical strain on the body. There is no alternative to 8-10 hours of quality sleep every night. Hence, sleep loss during the gestation state can be a risk to fetal development.

Not to mention, insomnia in early pregnancy elevates the risk of premature birth, gestational diabetes, prolonged labor, and hypertension disorders (anxiety and depression). Experts quote that post-childbirth depression declines only with enhanced sleep quality during late pregnancy.

How to treat Insomnia during Pregnancy?

To revamp your sleep schedule, daily routine alterations are the best move. Remove all the factors that keep you awake and consult a healthcare professional for customized solutions to your issues.

Here is a list of the solutions you can implement to treat insomnia during pregnancy:

Select specific activities to sleep promptly

Working during the day keeps the body healthy and helps to fall asleep quickly. Short naps also help to meet rest gaps caused by sleep deprivation.

Minimize Acid reflux at night

Refrain from foods that are spicy or oily and can induce heartburn. Instead, eat only three big meals a day. Fix your acid reflux (if any) for a trouble-free sleep at night.

Consume good foods

Some dietary components ease sleeping position during pregnancy insomnia signs by adding the required magnesium and calcium. Include edibles like dried fruit, seeds, whole grains, beans, nuts, etc., for a good night’s sleep.

Say No to fluids prior to bedtime

Do not drink water prior to bedtime to avoid frequent bathroom visits at night. Take only small sips of water if you are thirsty or have a dry mouth.

No Energy boosting compounds before bedtime

Before bedtime do not consume any cognitive stimulants like coffee. Also, turn away from any blue light from mobile/laptop screens that can wake up the brain.

Keep away from worries during bedtime

Consult a therapist or a professional to keep yourself away from worries. Write down the matters to consult and talk about them later.

Ensure Proper Sleep Hygiene

Implement a tight sleep schedule, without making weekends an exception. Create the perfect environment for the bedroom, which is cool, dark, and quiet. Use a pregnancy pillow for a comfortable sleep. A device that produces natural sounds can be of great help.

Use relaxation Method

Stretching, breathing exercises, meditation, yoga or a warm bath are some of the best result-oriented relaxation methods.

What are the Specific Treatments Used for Insomnia Pregnancy?

Follow the medications and treatments shared below, if lifestyle changes did not make the expected outcome for insomnia pregnancy:

• Pharmaceutical drugs- There is no specific medication to treat insomnia for pregnant women. Consult a healthcare professional if insomnia has emerged as a greater risk for health.
• Cognitive Behavioral Therapy- As per market reports, CBT helps women deal with insomnia during pregnancy.
• Folate- To deal with restless leg syndrome amplify the folate intake.

Final Words

Insomnia or sleep loss experienced during the first trimester of pregnancy is not a big concern for most women. Taking short naps during the day meets the quota of rest the body requires during pregnancy.

However, it is highly recommended to avoid taking any medications or herbs for sleep, without consulting a professional.

In case your insomnia is taking a toll on your daily life, talk to your doctor about any sedation which is safe for you during pregnancy.

FAQs

Q1: When does Pregnancy insomnia begin?

Ans: At any time, pregnancy insomnia can kick off. There are a number of factors based on which women experience insomnia like sleeping conditions, health status, and lifestyle.

Q2: Can women use Melatonin to deal with insomnia during pregnancy?

Ans: It is best to consult with a healthcare professional before ingesting melatonin supplements to deal with insomnia. It can have severe side effects, so consult before consuming.

Q3: How prevalent insomnia is during pregnancy?

Ans: At some point, insomnia impacts all pregnant women. With the development of the fetus, the risk of experiencing insomnia increases significantly. Every 1 in 4 women experience insomnia early in pregnancy.

Q4: When should I consult my healthcare professional?

Ans: When sleep deprivation or sleep loss is undermining your health and your ability to perform throughout the day. Managing insomnia is a boon for your health and also works wonders to deal with pregnancy challenges.