Dealing with Pregnancy Insomnia

Pregnancy brings about many new changes to our bodies and our lives – most of which are not overly surprising or unexpected, thanks to all the helpful info out there. But one thing you may not expect to add to the list is insomnia.

Unfortunately, sleep disruptions affect most women during pregnancy. But that doesn’t mean you have to suffer through it without any help! Here’s some info on why pregnancy insomnia happens, and what you can do about it.

Why Pregnancy Insomnia Happens

Insomnia is when you have difficulty falling asleep, staying asleep, or both. Pregnancy insomnia can occur at any stage of pregnancy, but it tends to be more common in the first and third trimester. In your first trimester, insomnia can be chalked up to hormonal changes. You can feel so drained it’s almost impossible to keep your eyes open, which will generally lead to naps during the day, or snoozing on the couch in the evening. You’ll then get out of a regular sleep pattern, which can affect your night time sleep.

The first trimester also brings about lots of night time trips to the bathroom now that you suddenly have to pee all the time. You may even be experiencing some anxiety over how the baby is doing. Again, more things that will affect your ability to sleep.

In the third trimester, you could experience a lovely combination of heartburn, leg cramps, a shortness of breath, stuffy nose and an overall feeling of being uncomfortable. A lot of tossing and turning can go on during this trimester, and trust us, we feel for you mama.

9 Tips for Dealing with Pregnancy Insomnia

Try a few of these helpful tips to promote proper sleep hygiene, and before you know it, you should be on your way to better quality sleep!

MEDITATE

Studies show that meditation is a very effective way to calm the mind and prepare for sleep. It’s easy to do and makes a fantastic addition to a bedtime routine!

Whether you want to try out mindfulness, practice progressive muscle relaxation, deep breathing or give guided meditation a try, meditation is proving to be key to getting a good night’s sleep. 

CHANGE UP YOUR DIET

Certain foods can help with promoting sleep, such as lean meats and fish. They’re a great source of vitamin B6, which is needed for the creation of the hormone melatonin.

Almonds and bananas contain tryptophan and magnesium, which help steady your heart and naturally reduce muscle and nerve function, and cherries are a natural source of melatonin and can also help in regulating your sleep cycle.

EAT SLOWER

Fuelling yourself with healthy foods is important for so many reasons during pregnancy – but it’s also important to eat slowly to avoid heartburn.

INVEST IN A FEW COMFORT ITEMS

If you’re having trouble sleeping, get extra comfy!

Grab some ear plugs and a sleep mask to avoid unwanted distractions, try a white noise machine for a quiet, relaxing humming sound. The white noise machine will serve a new purpose when baby arrives because little ones love them too.

Another popular comfort item during pregnancy is a full body pillow.

SET YOUR BEDROOM UP FOR SLEEP SUCCESS

Your bedroom should be for sleep and sleep only. Remove distractions like TVs, workout equipment, and work papers. It’s important to create a sleep sanctuary where all you do is sleep!

DRINK WARM MILK

Calcium has been proven to help reduce stress and help you relax. It’s not a myth that a warm glass of milk at bedtime will help you sleep – it really works!

OPEN YOUR WINDOW A CRACK

We all sleep better in a cooler environment. It’s easier to fall asleep and remain asleep if it’s not too hot in the bedroom. It’s best to choose a temperature that works for you, but ideally it should be between 68 and 72 degrees. Adjust your thermostat or choose a lighter blanket if necessary.

STAY AWAY FROM SUGAR AT NIGHT

Sugar can give you an energy boost – and that’s the last thing you need when you’re trying to sleep!

ESTABLISH A CONSISTENT SLEEP PATTERN

It’s important to go to bed and wake up in the mornings around the same time to keep your body clock in sync. When you’re keeping to a consistent pattern, you’ll be able to achieve the best restorative sleep possible and falling asleep and waking up will become easier.

Wishing You Sweet Dreams

If you have any tricks that worked for you, share them in the comments below for the other mamas going through the same thing!

Wishing you a wonderful sleep!