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of women have insomnia in the first trimester. By the end of the third trimester, up to 80 per cent report insomnia symptoms. It can be caused by body aches, changing hormones, or the overwhelming emotions of preparing for motherhood.
By understanding the causes of this issue and learning how to manage them, expectant mothers can rest better and go through their pregnancy with more comfort.
Symptoms of Insomnia During Pregnancy
Insomnia during pregnancy can lead to several uncomfortable symptoms. These can make it difficult for you to get the rest you need. Below are some common signs of pregnancy-related insomnia.- Difficulty sleeping: Taking longer than 30 minutes to fall asleep due to discomfort, anxiety, or hormonal fluctuations.
- Waking up frequently during the night: Waking up multiple times during the night, triggered by physical issues like frequent urination, leg cramps, or heartburn.
- Waking up early in the morning: Waking up too early and not being able to fall back asleep.
- Non-restorative sleep: Feeling unrefreshed despite sleeping, which leads to daytime fatigue, irritability, or difficulty concentrating.
- Daytime sleepiness: Feeling excessively tired or needing naps due to poor nighttime sleep quality.
Causes of Insomnia During Pregnancy
Pregnancy brings many changes to your body, and sleep is often one of the first things affected. If you are struggling to get enough rest, you are not alone. Some of the common causes of insomnia during pregnancy are:- Oestrogen and progesterone fluctuations: High levels of these hormones can disrupt the sleep cycle. Progesterone levels rise during pregnancy, which may cause daytime drowsiness. It can also affect your sleep at night and make you wake up multiple times.
- Growing belly: As the uterus grows, finding a comfortable sleep position becomes harder. This is especially true in the second and third trimesters.
- Back pain: Increased weight and changes in the centre of gravity can strain the back. It leads to discomfort that makes it hard to sleep.
- Frequent need to urinate: As the uterus grows, it applies pressure on the bladder, leading to more trips to the bathroom at night.
- Heartburn and reflux: Hormonal changes relax the oesophageal sphincter. The growing uterus also pushes on the stomach, causing acid reflux that worsens at night.
- Anxiety and stress: Worries about childbirth, parenting, or health can lead to racing thoughts that prevent sleep.
- Foetal movements: Active foetal movements at night can wake or keep pregnant women awake.
- Screen time: Using phones or other screens before bed may lower melatonin levels, making it harder to fall asleep.
Risks of Insomnia While Pregnant
Experts recommend that you aim to sleep 8 to 10 hours each night while pregnant. If you’re unable to sleep for the recommended hours and are struggling with sleep, you might have pregnancy insomnia. Below are some of its potential risks:Obstructive Sleep Apnoea (OSA)
Obstructive Sleep Apnoea (OSA) occurs when the airway gets blocked repeatedly during sleep. It affects 15 to 20 per cent of pregnant women, with higher chances in the third trimester.OSA can lead to:
- Reduced oxygen levels
- Fragmented sleep
- Preeclampsia
- Gestational Diabetes
- Preterm delivery
- Low birth weight
Symptoms like loud snoring, gasping, or fatigue should be checked by a doctor. If untreated, OSA can stress the mother's heart and affect the baby's growth. Using continuous positive airway pressure (CPAP) can help lower the risks associated with the condition.
Restless Legs Syndrome (RLS)
Restless Legs Syndrome affects 10 to 34 per cent of pregnant women. It makes you feel an uncontrollable urge to move your legs, accompanied by uncomfortable sensations. This neurological condition worsens in the evening and at night. Disrupted sleep from RLS and leg cramps can contribute to fatigue and impact sleep quality.Tips to Manage Pregnancy Insomnia
There are several methods to help improve your sleep if you are dealing with pregnancy insomnia. Here are some helpful tips to manage it:- Create a sleep schedule: Try to go to bed and wake up at the same time every day. This helps your body get into a natural sleep pattern.
- Create a relaxing bedroom environment: Keep the room cool, quiet, and dark. You can also use blackout curtains or a white noise machine.
- Practice relaxation techniques: Deep breathing, progressive muscle relaxation, or prenatal yoga can reduce stress.
- Adjust sleep position: Sleeping on your left side improves blood flow and reduces pressure on organs. Use a pregnancy pillow to support your belly and back.
- Manage diet and hydration: Avoid heavy meals, caffeine, and spicy foods to prevent heartburn. Stay hydrated, but try to cut back on fluids in the evening in order to minimise the need for bathroom trips at night.
- Avoid stimulants: It's best to avoid nicotine, alcohol, and caffeine during pregnancy.
- Talk to your doctor: If insomnia persists, discuss it with your healthcare professional. They may check for underlying issues like restless leg syndrome or sleep apnoea.
- Cognitive behavioural strategies: If anxiety about labour or parenthood keeps you awake, journaling or talking to a therapist can help. Cognitive behavioural therapy for insomnia (CBT-I) is effective and safe during pregnancy.
Can You Take Sleeping Pills While Pregnant?
Taking sleeping pills during pregnancy requires great care, as many medications and supplements may pose risks to the foetus. Over-the-counter sleeping pills are sometimes deemed safe in low doses during pregnancy, but only under medical guidance.However, doctors usually advise pregnant women to avoid using sleep medications. They recommend speaking with a healthcare professional before taking any sleep supplements.
Pregnancy insomnia is a common challenge many pregnant women face due to bodily changes. It can be very uncomfortable and frustrating, but understanding its causes and implementing strategies to manage it can help improve sleep quality. Creating a relaxing sleep environment, maintaining a consistent routine, and managing stress are key steps to deal with pregnancy insomnia. If sleep issues persist, it's important to consult with a healthcare professional to check for any underlying issues.
FAQs
- What causes insomnia during pregnancy?
It can be caused by hormone fluctuations, physical discomfort, and anxiety. - What are the risks of pregnancy insomnia?
Untreated pregnancy insomnia can lead to conditions such as obstructive sleep apnea, gestational diabetes, preeclampsia, and low birth weight.
