Insomnia during Pregnancy

Insomnia, or inadequate sleep, is common sleep issue during pregnancy. Inadequate sleep is due to the difficulty in falling asleep, difficulty in staying asleep, or an unrefreshing sleep. Insomnia is said to affect three out of four women during pregnancy. It may start at any time during pregnancy but is more common in the second and third trimesters. Though this symptom is very uncomfortable for an expectant mom, it is not known to affect the growing fetus. So do not worry about sleep – and worrying less would help you to get some much-required sleep!

Causes

Several factors may lead to sleep issues like insomnia during pregnancy, including

  • Hormonal changes
  • Heartburn
  • Leg cramps
  • Frequent urination
  • Increased metabolic rate
  • Growing bump
  • Anxiety

Management

You may not be able to prevent sleep issues, but you need not be a silent spectator too. Try the following tips to have a refreshing sleep

Relaxation techniques – try out the relaxation techniques that you learned in your prenatal classes or Lamaze.

Have a bedtime routine – this is particularly helpful to relax and to fall asleep on time. Light reading, soothing music, warm water bath, or a massage may all help to keep sleep issues at bay.

Comfortable room setting – though it may sound trivial, having a comfortable setting do help in getting a refreshing sleep. It may be the AC setting or the night lamp, try out new things to make a comfortable setting.

Sleeping positions – if the growing belly is making it uncomfortable, especially in the third trimester, try out new sleeping positions.

Avoid viewing screens before sleep – Put your mobile, tablet, TV, and other electronic gadgets apart. Light from the screen is known to affect sleep and alertness.

Exercise – regular exercise is the key to get a good sleep at night. But ensure that you do it much before the sleep time.

Healthy snacks – having a glass of warm milk or a light, healthy snack will also help to make you sleepier.

Do not have any medications for sleeping without a prescription from your doctor. In some cases, the doctor may prescribe supplements that help in relaxing the muscles. Do NOT take any of the medication without a recommendation from your doctor.

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