It is precisely during pregnancy that sleep is most needed. And once the baby is born, a good night's sleep will be much more difficult to achieve. But what makes insomnia during pregnancy so much harder to treat? If you want to get a good night's rest, here are some helpful tips.
A pregnant woman needs a full eight hours of sleep, but the truth is that getting eight or nine hours of uninterrupted sleep may seem like a vague fantasy now that you're pregnant: remember how you used to turn off the light in your bedroom and fall asleep straight away? If it's not the annoying pressure on your bladder, it's the back pain, the leg cramps or just the reluctance to settle into the bed that used to rock you gently to sleep.
What exactly is insomnia?
Insomnia is described as a difficulty falling asleep, staying asleep or both. This common sleep problem can also cause you to wake up too early and not be able to get back to sleep, as well as making you feel that the rest you did get was unsatisfactory and unrefreshing.
When does insomnia during pregnancy occur?
Seventy-eight per cent of women experience sleep problems before or after pregnancy, and it can occur at any time during pregnancy, although it is most common in the first and third trimester.
Between the search for a comfortable sleeping position and the side effects of pregnancy, such as increased urination, acid reflux, leg cramps, nasal blockage and general discomfort, it's no wonder that a whole night's sleep can be so slippery. To make an already difficult situation even worse, sleep problems such as sleep deprivation and obstructive sleep apnoea will generally be more normal when pregnant.
What factors contribute to insomnia during pregnancy?
Insomnia, like many other bothersome pregnancy-related conditions, can be attributed in part to hormonal fluctuations. Along with the normal culprit, there are a number of other reasons that can conspire to keep you awake at night, such as, for example:
- Frequent trips to the bathroom
- Heartburn, constipation or morning sickness during pregnancy
- Aches and pains, such as headaches, circular ligament pain and breast tenderness
- leg cramps and restless leg syndrome
- Vivid or disturbing dreams
- Difficulty getting used to your growing belly
- Your busy baby on board kicks, tosses and turns.
- Tokophobia or fear of childbirth.
What factors contribute to insomnia during pregnancy?
Insomnia, like many other bothersome pregnancy-related conditions, can be attributed in part to hormonal fluctuations. Along with the normal culprit, there are a number of other reasons that can conspire to keep you awake at night, such as, for example:
- Frequent trips to the bathroom
- Heartburn, constipation or morning sickness during pregnancy
- Aches and pains, such as headaches, circular ligament pain and breast tenderness
- leg cramps and restless leg syndrome
- Vivid or disturbing dreams
- Difficulty getting used to your growing belly
- Your busy baby on board kicks, tosses and turns.
How do you sleep well during pregnancy?
You're bound to suffer a lot of restless nights once the baby comes along, so it's essential that you get enough sleep while you can. Changing your sleep habits and managing any insomnia-related problems can restore restful sleep for some women. You should
- not drink caffeinated beverages close to bedtime
- not eat large meals close to bedtime.
- limit the time you spend in bed when you don't intend to sleep, such as watching TV or scrolling through social media on your phone.
If there is a hidden mental or medical problem that you think may be contributing to your insomnia (such as depression and anxiety during pregnancy), getting appropriate treatment for it can ease your sleep problems. Insomnia during the first trimester can be normal for most women, so you shouldn't panic too much if it happens. In turn, try to take naps throughout the day to make up for lost time at night, and avoid taking any sleep-inducing vitamins, medications or herbs until you've met with your doctor. On the other hand, if your insomnia is preventing you from sleeping, your doctor can recommend a sedative that is safe to use during pregnancy.
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