Insomnia During Pregnancy
Most women experience a significant decrease in the quality of sleep. It turns out that pregnancy can make you feel exhausted all the day and it cause insomnia at night.
Here are some of the most common causes of insomnia during pregnancy, plus a few tips to help you get a better night’s sleep.
What is insomnia?
Insomnia means you have experienced difficulty in falling asleep, staying asleep, or both. It is very common for pregnant women to experience insomnia during all stages of pregnancy especially if it is your first pregnancy, but it tends to be more common in the first and third trimesters. Between midnight bathroom breaks, hormonal missbalnce and pregnancy woes such as congestion and heartburn, you might be spending more time out of your bed than in it.
The good news is Insomnia can be miserable for the women but it’s not at all harmful for the baby.
What causes insomnia during pregnancy?
Dear Moms-to-be, there are many reasons you might be wide awake in the awkward hours and these includes:
- Frequent loo breaks
- Nausea or vomiting
- Back cramp / stiffness
- Breast tenderness
- Abdominal discomfort
- Leg cramps
- Shortness of breath
- Dramatic dreams
Other causes of insomnia can be stress-related and especially might occur when you feel anxious about the labor or justifying the role of being a new mother. These thoughts can cause disruption of sleep at night, especially after your second and third visit to the loo.
It is very difficult to distract yourself from these thoughts, but try to remember that thinking about such problem is not providing any solution. Instead, try to write down all of your concerns in a paper. This will give you a chance to consider possible solutions while discussing with your family, friends and even with your doctors later. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry. This can help empty your mind so you can rest.
Being upfront with your partner about your feelings and worries can also help you feel better.
1.Set sleep time:
Best way to manage insomnia during pregnancy is to set up good sleep habits by making a routine to go to bed every night.
2.Listen to soothing music before bedtime
Make routine with something relaxing music to be comfortable before you go to sleep.
Avoid screen time at least an hour before bed. Blue light from the TV, your mobile phone, or tablet can have an impact on your body’s circadian rhythm. Try reading a book instead.
4.Soothing bath before going to bed
Taking a soothing bath might also make you sleepy. Just be careful that the temperature isn’t too hot — that can be dangerous for your developing baby.
5.Drink Up Schedule
Drink plenty of water throughout the day. But try to minimize the water intake after 7.30-8.00 pm.
6.Say No to Caffeine
Try to avoid caffeine induced product from your regular meal especially after late afternoons.
Eat a healthy diet and try to enjoy your food slowly to reduce the chance of Heartburn or indigestion. For which you can plan your dinner early but don’t go to bed hungry.
8.Intake of Ice-cream
Ice cream is delicious. Whether you eat at night or day doesn’t matter. It’s not ‘bad’ in any sense. But you have to be conscious about your body because if you ingest that food — water, fat, sugar, and deliciousness — it will have to be handled by your body. And try to avoid its intake late in the night.
Keep your bedroom silent, dark and cool for the required sleeping condition and try to use a night lamp during your visit to the loo at midnight and try to avoid bright lights.
If you suddenly woke up at midnight then try to engage yourself reading books or something else unless you feel sleepy then lying on the bed and stirring to the clock.
Meditation is a great technique which helps you to relax and positive thinking. That’s the reason currently most of the birthing centers incorporated yoga and meditation in antenatal classes before childbirth.
Most of the pregnant women, Experience insomnia during antenatal is common. If you are facing trouble to sleep at night. Try to take naps during daytime but try to avoid sleeping pills, supplements or herbal sleep induced products unless you consult with your gynaecologists.
If your Insomnia is severe, and impacting your ability to function. Your doctor may be able to prescribe a sedative which is safe to take during pregnancy and not affecting your baby.
By Rohan Choudhary