Insomnia In Pregnancy-Let’s Discuss
Most women experience sleep disturbances during pregnancy. Insomnia is you find difficulty in falling asleep or staying asleep. Learn the causes of insomnia during pregnancy and ways to handle it.
What is Insomnia?
Women may experience insomnia during all stages of pregnancy, but they are more common in the first and third trimesters of pregnancy. Insomnia is seen in 75 percent of expectant moms. Insomnia can be trouble falling asleep when you try to go to bed or wake up in the middle of the night and have trouble going back to sleep.
Sleep disturbances are due to the changes in the hormones, heartburn, leg cramps, your needs to go to the bathroom, and congestion. You may be physically and mentally tired due to insomnia, but the good news is it does not affect your baby.
Causes of Insomnia
A woman with abdominal discomfort, Credits: pixabay
The main causes of insomnia are hormonal changes. During the first trimester, a rise in progesterone levels can cause day time sleepiness, decreased muscle tone, and increased risk of sleep disorders like sleep apnea.
The other causes of insomnia include
Nausea and vomiting
Pregnancy Heartburn
Leg cramps
Need to urinate frequently
Back pain
Breast tenderness
Congestion
Frequent and Vivid dreams
Abdominal discomfort
Physical discomfort
Restless leg syndrome
Feeling anxious about labor and delivery
How Can I Get Relief from Insomnia?
You can try the following to combat insomnia during pregnancy.
Establish a bedtime Routine
Water
Dinner
Exercises
Sleep on the Side
Be comfortable
No to Supplements
Divert
Cognitive-behavioral therapy (CBT)
Restless leg syndrome
Establish aBedtime Routine
Try to establish a bedtime routine. Avoid the use of smartphones and computers at least two hours before your bedtime as the blue light can interfere with sleep hormones. Instead, read a book. Take a warm bath and avoid hot tubs.
Water
A woman drinking water, Credits: pixabay
Stay hydrated. Drink plenty of water to avoid leg cramps. Limit the intake of caffeine as it can disturb your sleep.
Dinner
Cashews, Credits: pixabay
Have a healthy and early dinner to avoid heartburns. You can plan for light and protein snacks late in the evening. A warm glass of milk also helps in better sleep. Other foods that help you have good sleep include
Almonds or cashews contain magnesium that helps relax you into sleep.
Bananas containpotassium and melatonin which can induce drowsiness.
Cheese contains tryptophan that boosts the production of melatonin.
Tart cherries are rich in anthocyanin that help ease aches and pains and help relieve insomnia.
Exercises
A woman doing yoga, Credits: pixabay
Exercises, meditation, and relaxation techniques can help you sleep better. You can try prenatal hatha yoga. Exercises not only help acquire good sleep but decreased the risk of gestational diabetes and improve heart health.
Sleep on the Side
Develop the habit of sleeping on the left side. This is known to improve your blood circulation, and most importantly your baby can get an ample amount of oxygen and nutrients.
Be comfortable
Ambient place, Credits: pixabay
Create your bedroom with a very ambient place to sleep. Make your room cool, dark, and quiet.
No to Supplements
Without a doctor’s consultation, do not take any herbal supplements or pills that help you fall asleep. If necessary, your doctor may prescribe a sedative that is safe during pregnancy.
Divert
If you could not sleep, come out of the bed and do simple tasks like reading a book or hearing soothing music. Go back when you feel sleep. Do not count the hours in the bed.
Cognitive Behavioral Therapy (CBT)
If stress and anxiety are causing insomnia, you can undergo a CBT. This can help understand insomnia and make healthful changes to reduce insomnia.
Restless Leg Syndrome
If the cause of insomnia is restless leg syndrome, your physician may evaluate for folate and iron deficiency and prescribe supplements.
Take-Home Message
Insomnia is common during pregnancy and simple lifestyle modifications can help combat the issue.