With a multitude of changes occurring in the body during pregnancy, sleep cycles can go haywire. The result – pregnancy insomnia and it can last for the duration of your term.
What is Pregnancy Insomnia?
Pregnancy insomnia refers to a woman’s inability to fall asleep (or get quality sleep) when she is pregnant. Insomnia during early pregnancy is common as many changes in the body take place during that time.
So, is insomnia a symptom of pregnancy? Insomnia during pregnancy is very common. Pregnancy insomnia occurs as a result of other symptoms. Not every woman will experience pregnancy insomnia. Some women tend to sleep more during the day when they are pregnant. So, for some women insomnia can be a symptom of early pregnancy.
Pregnancy insomnia during first trimester and the later stages of your term is more common. But it can occur throughout your pregnancy.
Causes and Symptoms
Insomnia in pregnancy can occur for a variety of reasons.
Frequent urination, hormonal changes, back pain, leg pain, discomfort and heartburn can disturb a pregnant woman’s sleep cycle.
Women tend to have hunger pangs at weird times of the day and night when they are pregnant. Even this can disturb normal sleeping patterns. General stress and anxiety related to pregnancy can also cause insomnia in some women.
The symptoms can be difficulty in falling asleep, waking frequently during the course of the night, fatigue and not able to go back to sleep after you are awake.
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There are many remedies for insomnia during pregnancy that you can try at home.
Set a routine
If you are unable to sleep during pregnancy, try to set up a routine such as going to bed at a fixed time. You can add some relaxing techniques to your schedule that you can use right before your sleep time. A warm bath or drinking a glass of milk 15-20 minutes before you want to sleep can aid your body to keep up with its natural rhythm.
Diet plays a major role in a pregnant woman’s sleep cycle. Eating heavy meals right before bedtime can trigger heartburn even without pregnancy. And this holds true during the pregnancy as well. Try to eat your dinner 2-3 hours before your scheduled sleep time. But if you are hungry, it is all right to drink a healthy warm drink or eat a light snack before you sleep. Hunger can disturb your sleep. So, eat well during the day and begin to consume lighter meals as your sleep time approaches.
Try to relax
Even after all your attempts to get some quality sleep, you may still find it difficult to find relief from pregnancy insomnia. So, it is important to keep trying different measures and not stress about it too much. Meditate for a few minutes while in a sleeping position. Try to take deep breaths and focus on them instead of your inability to sleep. Listen to calming instrumental music that is not distracting but helps you feel relaxed instead.
Recommended Read: Sleep During Pregnancy
Engage in another activity
Instead of becoming frustrated about your lack of sleep, try to distract your mind with another activity. Read a nice book or go brew chamomile tea for you to drink while you wait for sleep to come.
The Bottom Line
Insomnia can occur during pregnancy. But it is not harmful for the baby. It is just something pregnant women have to endure along with other body changes. If you are concerned, make sure to talk to your doctor about it.
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