Pregnancy Insomnia: Causes and Treatment

What is Pregnancy Insomnia?

8 out of every 10 pregnant women suffer from sleep difficulties and insomnia during pregnancy. Sleep experts define insomnia as difficulty falling asleep or staying asleep, which causes fatigue and lethargy during the day. A pregnant woman needs rest and energy to compensate for her body's efforts to help the fetus grow over nine months. When pregnancy-related factors cause insomnia, it is called pregnancy insomnia. If you had difficulty sleeping before pregnancy, these problems may worsen during pregnancy. You also may experience insomnia for the first time due to pregnancy.

Causes

Hormonal changes

During pregnancy, your body experiences a storm of hormonal changes, and progesterone levels change, directly affecting sleep quality. This can make you feel tired during the day and alert at night.

Frequent visits to the bathroom

One of the most important causes of pregnancy insomnia is frequent going to the bathroom during the first months due to hormonal changes and in the last months due to the big belly, which pressures the bladder, causing frequent urination.

Various pains

Pregnant women feel several pains during pregnancy, including headaches, back pain, and pelvic pain due to the loosening of the ligaments that occurs while the body prepares for childbirth.

Leg pain

Pregnant women may suffer from swelling in the legs and feet, and increased weight during pregnancy may cause some pain in the feet and legs, which makes it difficult to sleep during the night.

Feeling hot

Hormonal fluctuations, a large abdomen, weight gain, and high temperatures all increase a pregnant woman's feeling of heat.

Difficulty finding a comfortable sleeping position

Your ever-growing belly and other factors will make finding a comfortable sleeping position difficult during pregnancy. Learn more about this topic in this article.

Stress and anxiety

Fear of childbirth and the anxiety that afflicts pregnant women often prevent them from having peaceful, uninterrupted sleep.

Pregnancy dreams

Pregnancy mood swings, changing hormones, and the growing baby can cause vivid and often strange dreams, which cause insomnia and difficulty sleeping.

Ways to overcome pregnancy insomnia

1| Get out of bed

If you don't fall asleep within the first half hour of going to bed, get up and do an easy, screen-free activity like reading or walking around the house for five or ten minutes. Then, try to sleep again.

2| Don't count the hours

One reason for stress around insomnia is the commitment to getting eight hours of sleep. Our sleep needs vary according to age, activity, and health condition. If you feel comfortable after sleeping for less than eight hours, know that this is the amount of time your body needs, and do not insist on a fixed number of hours.

3| Get rid of anxiety

If you feel afraid of childbirth or have any anxiety about pregnancy and birth, talk to your doctor and ask her any questions that are troubling you. Talk to your husband or friends, and eliminate any stress that makes you sleepless.

4| Reduce caffeine consumption

Try to limit the amount of caffeine, especially in the afternoon. Drink water instead of tea or coffee in the evening. Stop drinking fluids at seven to avoid going to the bathroom at night. Also, avoid chocolate, especially in the evening.

5| Modify your eating habits

Instead of eating large, late meals, distribute your food into several small meals throughout the day. Avoid eating in the evening to avoid any digestive problems or heartburn.

6| Exercise

Whether it's walking, yoga, swimming, or any physical activity your doctor has allowed you to do. It has been shown that exercising during pregnancy has many benefits, and it is vital in improving sleep quality.

7| Stick to a sleep routine

Go to bed at the same time daily and stick to a daily bedtime routine. Read a little, do breathing exercises, enjoy a warm bath, and ask your husband to massage your neck and feet for more relaxation.

8| Stay away from screens

Stop watching TV and browse your cell phone at least an hour before bed, as the light on these screens worsens insomnia and makes sleeping difficult.

9| Fix the room temperature

Make sure your bedroom is not too hot or cold, and if the weather permits, open the window during sleep to get fresh air.

10| Prioritize your comfort

Use a comfortable pregnancy pillow and any additional pillows that help you get into the appropriate position to make your sleep easier.

Conclusion,

Sleep is essential for physical and mental health, especially for pregnant women. There are many causes of insomnia in pregnant women, but there are also many solutions. Do not worry and apply these tips. If you do not get rid of insomnia, talk to your doctor to find a suitable solution.