Pregnancy insomnia is quite a common thing. Almost every expectant mother is sure to suffer from sleep deprivation. Nonetheless, you may have yet to learn that it might happen as early as the first trimester. As we all know that pregnancy may cause extreme fatigue. The majority of pregnant women have trouble falling or staying asleep. While pregnant women do sleep more (hello, early bedtime), the quality of their sleep drastically decreases after the first trimester. Insomnia is another possible side effect. 

What Exactly is Insomnia?

You have insomnia if you have trouble either getting asleep or staying asleep. Insomnia is frequent during the first and third trimesters of pregnancy, although it may happen at any time. You may spend more time awake than in bed due to pregnancy-related issues, including heartburn and congestion, nighttime trips to the toilet, and erratic hormones. The good news is that sleeplessness, although distressing, do not put the infant at risk.

Pregnancy Insomnia? Why do pregnant women often have trouble sleeping?

Expecting? There are a lot of things that may keep you up all night. Some of them are:

  • Regularly feel the desire to urinate
  • Backache or Nausea
  • Symptoms include aching breasts, a rumbling stomach, and cramping legs
  • Irregular heartbeat, shortness of breathing

What Else Can Contribute to Pregnancy Insomnia? Our Top Tips To Fight That

There is also the issue of comfort; It might be difficult for many pregnant women to find a comfortable sleeping position toward the end of their pregnancy. Even if you don’t have much of a baby belly to work around during the first trimester, plenty of other things might keep you up at night. You may be worried about the upcoming labor and delivery. You may be concerned about how you’ll manage your career and motherhood. As an example, stress might be a contributing factor to your nighttime awakenings. 

Although it may be challenging, remember that worrying serves no useful purpose and should be avoided. It would be best if you put your worries on paper instead. You may use this time to brainstorm ways out of the problem. If you’re having trouble sleeping, this may help clear your head. Speaking openly with your spouse about how you’re feeling and what is worrying you may have the same effect.

  • Put Together a Nighttime Ritual: 

Healthy sleep patterns are a great way to deal with Pregnancy insomnia. The first step is to go to bed at around the same hour each night. The circadian rhythm is sensitive to blue light, which may be emitted through electronic devices such as televisions, smartphones, and tablets. The first step of your regimen should be to do something soothing. At least an hour before bedtime put away the electronics. It would be best if you took up reading instead. A relaxing bath has the added potential to put you to sleep. Ensure it doesn’t become too hot since it might harm your baby. It’s best to stay away from hot tubs.

  • A Focus on Comfort is Essential:

Better sleep may be achieved by increasing personal and environmental comfort in the bedroom. Relax and unwind a little. When pregnant, it’s best to sleep on one’s side with pillows under the tummy tucked in between the knees. If you have breast soreness throughout the night, invest in a supportive sleep bra. Sleeping in a cold, dark, and quiet environment is best. If you must use the restroom at odd hours, it is recommended that you install a nightlight in the room. It will be less startling than if there were glaring lights above you. Learn to unwind before bedtime, and you’ll sleep better.

  • Get your Mind Off Of It: 

If you find yourself lying in bed but unable to fall asleep, get out of bed and do something else until you’re exhausted enough to sleep. Doing this is more productive than just laying in bed and gazing at the time. Try some meditation or other relaxing methods. These techniques are often covered in prenatal courses.

Takeaway

Most pregnant women have temporary Pregnancy insomnia during the first trimester, although it usually goes away once the baby is born. Get some rest throughout the day if you need to. However, until you speak with a medical professional, you should avoid using any supplements, drugs, or herbs that claim to help you sleep. Insomnia may impair your capacity to function, so if this is the case, you should talk to your doctor about getting safe medical aid while pregnant.