Insomnia or sleeplessness is a condition that can afflict women in the early stages of pregnancy but the degree can vary from person to person. Doctors believe that every pregnancy is different what one mom-to-be experiences may not resemble another mom-to-be. Insomnia is one of those symptoms. While it is usually not experienced during the early stages of pregnancy, it can develop during the second trimester.
There is no need to worry. This is a common symptom and sometimes goes away on its own. Early in pregnancy, it frequently results from hormonal changes. Other pregnancy side effects, such as uneasiness or frequent restroom visits, might even contribute to sleepless nights.
Let’s uncover its causes and remedies.
A 2018 research study on 486 pregnancies found that 44.2% had first-trimester Insomnia. Going by the study’s findings, women who experience sleep issues before they get pregnant are more likely to experience Insomnia. However, sleep issues during pregnancy may affect anyone, regardless of their medical history.
How does pregnancy affect the sleep cycle?
A woman’s body goes through a lot of changes when she gets pregnant. The body starts adjusting itself for the baby. The sleep cycle is one of the many changes an expecting woman undergoes.
A person’s body goes through many physical changes throughout the first phase of pregnancy, some of which start just after conception. A few of these changes can also prevent pregnant women from sleeping.
By week ten of pregnancy, people are sleeping more. This frequently entails sleeping for more significant periods at night and occasionally taking naps throughout the day. This increased drowsiness is because deep sleep decreases and frequent awakenings interrupt sleep more.
Many expectant women lament the poor quality of their sleep at this time. Thankfully, rest tends to get better throughout the second trimester. However, the unpleasant sensations of late pregnancy tend to make sleep problems deteriorate once again.
The first 12 weeks are unusually uncomfortable for some women. It comes with fatigue, restlessness, and morning sickness. Other common symptoms are poor concentration levels, clumsiness, and impaired job performance. Expecting mothers tend to sleep a lot these days.
This sleepiness is caused by elevated progesterone levels in the body. Progesterone also frequently causes more sleep disruptions, which may reduce the overall quality of sleep.
As pregnancy advances, sleepiness can transform into sleeplessness. Insomnia is a common system that confuses a lot of expecting mothers. It is natural to feel confused and overwhelmed.
A few additional early pregnancy symptoms might make it difficult to sleep. Some of them are mentioned below:
- More frequent urination, particularly throughout the night,
- Breast sensitivity
- Higher appetite
- Anxious thoughts
- Shortness of breath
Insomnia during pregnancy and how other factors impact it:
Stress may also be a reason in other causes of Insomnia. Pregnant ladies may be concerned about how to manage work and become a new mother while in labour and delivery. This could cause trouble falling asleep because of these thoughts, particularly after multiple restroom trips.
Even though it may be challenging it is good to remember that worrying is of no use. It is better to Try recording all worries on paper as an alternative. This will provide an opportunity to think about potential solutions as a result. It is useful to flip the page in the personal diary and concentrate on another concern if there are no alternatives. This can aid in clearing thoughts and helping women go back to sleep.
Some remedies that work like a miracle
1. Sleep Analysis
Getting sleepless nights for a week or two during the advanced stages of pregnancy is normal. It is better for women to consult with their doctor and get over-the-counter medications for it. But if the problem does not go away and starts hampering daily life, then it is better to take this seriously and consider getting a thorough sleep analysis.
It makes sense to consult a certified sleep specialist for a consultation if sleep issues continue. To determine the reasons for the disruption, such as sleep apnea, the doctor might, if necessary, schedule a sleep study. They can also distinguish between the contributions of stress, worry, pain, and other problems. It is best for pregnant women to try natural remedies to overcome Insomnia. It is not advisable to take any medication without a consultation with the gynecologist/obstetrician.
2. Establishing a bedtime routine
Establishing sound sleeping habits is one of the most effective remedies to manage Insomnia while pregnant.
Setting a bedtime each night and following it religiously can help the body automatically get into relaxation mode during that time. It is best to start the regimen with a calming activity to aid in relaxation.
Screens should be avoided for at least two hours before going to bed. The body’s circadian rhythm may be impacted by blue light emanating from screens or tablets, mobile phones, or laptops. Instead, it is better to read a book.
A bath with essential oils and Epsom salt can be a calming experience with soothing music laying along. A relaxing bath can be perfect for a good restful sleep. It is important to ensure that it doesn’t become too hot because that might harm the baby. Early in pregnancy, this is especially true.
3. Physical activity and proper diet
While taking proper rest during pregnancy is advised, it is also essential to incorporate some form of gentle exercise in the routine. Ladies who are used to daily workouts need not abandon them when they get pregnant.
It is safest to consult the doctor regarding the permissible exercises during this period. It will help with Insomnia as well.
The other side is diet. It is okay to indulge in those midnight cravings and ice cream tubs. Try to keep a balanced lifestyle. It is best to include healthy food in the diet and keep the healthy and junk food ratio at 80 to 20. A poor diet can worsen insomnia situation.
4. Hydration is key
Keeping the body hydrated is essential for a balanced sleep cycle. Some moms-to-be drink water more than necessary, putting extra pressure on their kidneys. While some expecting mothers feel less thirsty during their pregnancy and therefore drink less water than is necessary.
Drinking enough water is good but it is better not to drink excess water, especially after 8 pm. Water is a medicine in itself, but only when used appropriately.
Less or excess water can be a cause of Insomnia. Adjusting the proportions will simultaneously give a more peaceful life and a good night’s sleep.
While every expecting mother endures a lot before, during, and after giving birth. It is one of the most rewarding times in a woman’s life. With proper knowledge, a lot of discomfort can be avoided. Insomnia, although a common symptom, does not get acknowledged in many cases.
Early detection and proper treatment can take a lot of unnecessary load off a mom-to-be. Women who are going through sleepless nights during their pregnancy can make use of the above remedies.
Mamy Poko Pants understands that pregnancy is a journey that can cause discomfort to the mum-to-be in multiple ways. It is best to handle these issues cheerfully so that the little one can be welcomed with open arms.