Pregnancy sleep can be frustrating and uncomfortable. Most of the time, you find yourself tossing and turning all night. Trying to get comfortable is a struggle.
You’re pregnant, and all of a sudden you’re not sleeping anymore. It’s not surprising because you have plenty to get used to. You can’t sleep because of cramps and other discomforts caused by the hormones.
You want to get a good night’s sleep, but the changes your body is going through are preventing you from snoozing. Expecting mothers don’t realise that there’s this type of sleeplessness that they’re experiencing. It’s called pregnancy insomnia.
What is Pregnancy Insomnia
You may have heard of pregnancy insomnia, but what exactly is it?
Pregnancy insomnia causes you to have trouble sleeping during your pregnancy. You may find that you’re having issues falling asleep or waking up in the middle of the night.
Sleepless Night | Image from Pexel
Many women experience pregnancy insomnia at some point during their pregnancy. It’s a type of insomnia that can occur during the first and third trimesters of pregnancy.
What is Early Pregnancy Insomnia
Pregnancy is a time of excitement, exhaustion, and sometimes even fear. But one thing that many women don’t expect is the impact it can have on their sleep.
If in the middle of the night you wake up feeling restless and unable to go back to sleep, you’re not alone. Many women experience insomnia early in their pregnancy.
Insomnia is a common symptom in the first trimester, affecting up to 80 per cent of women. Hormonal changes during pregnancy often cause early pregnancy insomnia. The increased anxiety and irritability make it difficult to fall asleep and stay asleep.
In some cases, nausea and vomiting can also trigger pregnancy insomnia.
It’s common to feel exhausted during pregnancy, especially in the first trimester. Yet, some women find that they have difficulty sleeping, even when they’re tired.
What Causes Insomnia In Pregnancy?
There are a lot of reasons why you might be having trouble sleeping during your pregnancy.
The most common cause is the extra weight you’re carrying. When you sleep on your side, the extra weight can press against your lungs and make it difficult to breathe. Your pregnant belly can put pressure on your back muscles and ligaments. This causes pain when you lay down.
Pregnancy hormones can cause insomnia by interfering with the production of melatonin. Melatonin helps regulate your body’s natural sleep rhythm.
Also, melatonin helps regulate moods and emotions. If it isn’t produced enough, then those emotions may be out of balance.
It’s also important to remember that while pregnant if you’ll not eat enough, you will get tired. This might cause you to feel more anxious because of:
- fear of childbirth
- the physical changes of pregnancy
- worries about not being able to provide for their baby
Frequent Trips To The Bathroom
As the baby grows, the uterus puts pressure on the bladder. It causes many women to wake up and get up several times a night to use the restroom. While this problem is usually only temporary, it can still cause pregnancy insomnia.
What are the Effects of Insomnia on Pregnancy
When you’re pregnant, sleep is one of the most important things you can do for your health. It will make you feel a lot better and it’s also essential to your baby’s development.
But what happens when insomnia strikes? And how does it affect your pregnancy? It can have some significant effects including:
- Weight gain
- Depression and anxiety (which can lead to postpartum depression)
- High blood pressure
- Lower quality of sleep
- Lowered energy levels during the day
- Increased risk for depression and anxiety
- Increased risk for preterm labour and low birth weight babies
Is Insomnia Harmful to Your Baby’s Health
Getting enough quality rest can help keep both you and your unborn child healthy. Insomnia during pregnancy can be harmful to your baby’s health.
If you don’t get enough sleep, it can make you feel more stressed. This can have a negative effect on your blood pressure, heart rate, and other bodily functions.
Pregnancy insomnia can increase the risk of heart disease in both mother and child. It’s also linked to an increased risk for gestational diabetes.
Not getting enough sleep can make you very tired. This might make you and your baby more likely to have a miscarriage or a baby that is not growing well.
Image Source: iStock
How To Deal With Insomnia During Pregnancy?
There are a few things you can do to help ease pregnancy insomnia. This will help you get some much-needed shut-eye. Here are some tips that will help you deal with insomnia during pregnancy:
- Go to bed at the same time every night and wake up at the same time every morning. This helps regulate your sleep cycles and get your body used to a set schedule. To help you fall asleep, create a relaxing environment before bed. It could be dimming the lights, using calming aromas, or listening to soft music.
- Avoid bright lights in the evening and early morning, especially televisions and computers. They emit a blue light that can disrupt your circadian rhythm and make it harder for you to fall asleep.
- Some people feel restless or have trouble sleeping after drinking caffeine. But, for some, caffeine can actually improve sleep quality. So if this is something you want to try, do it in moderation so you don’t end up feeling worse than before.
- Taking a warm bath or shower before bedtime can help relax your muscles and make it easier for you to fall asleep. But, make sure the water temperature is comfortable so you don’t get too hot or cold.
When Does Pregnancy Insomnia End
Pregnancy insomnia can be pretty tough to deal with, but it is completely treatable and will pass. You can work to cope with the symptoms as best you can until your body settles down after the baby is born.
Good sleeping habits will help you sleep well. This will be good for both mother and baby.
If you have a history of insomnia, don’t try to handle these symptoms on your own. They might not work. Try out the tips we’ve laid out and see how they help.
Every mum is different, and the effects of pregnancy insomnia on each woman will be different.
Some mothers have a little bit of trouble sleeping, but they get over it. Other mothers have a lot of trouble sleeping and it takes time for them to get back to good sleep.
Be aware of the risks associated with sleep deprivation and try to take measures to avoid them. This might include moving your alarm clock away from your bed or getting rid of it altogether.
If you are still struggling, it is ok to talk to a doctor or medical professional. They might be able to help you feel better. Save yourself some stress and make sure you’re getting the rest that you need.
Here at theAsianparent Singapore, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advice or medical treatment. theAsianparent Singapore is not responsible for those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend consulting your doctor for clearer information.