Sleep Issues in Pregnancy Journey & Tips to Overcome

Pregnancy-related insomnia is prevalent. The hormone surge and other body changes, such as the increased weight from the fetus, can be bothersome and disrupt your sleep. While everything usually returns to normal after delivery, there are adjustments you can make now to improve your ability to fall and remain asleep.

What is Pregnancy Insomnia?

Pregnancy is among the most common reasons for insomnia. Throughout pregnancy, your body undergoes various changes that deprive you of sleep and affect how you feel and perform during the day. You might find it difficult to sleep (and remain asleep). Even though you are sleeping, the quality of your sleep may not be as restorative as usual.

Sleeping less is never ideal, and it becomes even more concerning during pregnancy when you require extra rest to support your body and growing baby.

Why Does Sleep Change During Pregnancy?

There are many reasons why insomnia occurs during pregnancy. Starting in the first trimester, changing hormone levels, generalized discomfort, and other issues can make it hard to fall asleep and stay asleep. Some common causes include:

Nausea
Vomiting
Tenderness of the breasts
Increased heart rate
Difficulty breathing
Increased body temperature
Frequent urination at night
Leg cramps

As pregnancy progresses, expectant mothers may also experience back pain and difficulty finding a comfortable position, especially as the baby grows and starts kicking at night. Anxiety about labor, motherhood, and balancing life responsibilities can keep your mind active at night. Additionally, vivid and unsettling dreams are common during the third trimester, further impacting sleep quality.

Tips to Improve Sleep During Pregnancy

Healthy Daily Habits

Include light exercise earlier in the day to help your body relax at night.
Take short naps (under 30 minutes) to recharge, but avoid napping late in the day.

Prevent Heartburn at Night

Eat smaller, more frequent meals instead of three large ones.
Avoid spicy or oily foods that can trigger heartburn.
Treat any acid reflux (GERD) you experience.
Wait at least two hours after eating before lying down.

Eat Right for Better Sleep

For leg cramps, consume calcium and magnesium-rich foods like beans, whole grains, nuts, dried fruits, and seeds.

Manage Fluids and Stimulants

Limit fluid intake before bedtime to reduce nighttime bathroom trips.
Avoid caffeine at least 8 hours before sleeping.
Reduce screen time before bed, as blue light can interfere with sleep.

Calm Your Mind

Talk to someone you trust or keep a journal to express your worries.
Consult your doctor about serious concerns.

Before Bedtime

Stick to a consistent sleep schedule, even on weekends.
Create a sleep-friendly environment: keep the room cool, dark, and quiet. Use supportive pillows or a pregnancy pillow.
Sleep on your left side, using a pillow between your legs and under your belly for added comfort and circulation.
Try relaxation techniques like deep breathing, gentle stretches, meditation, yoga, a warm bath, or soothing sounds. Avoid using your phone in bed.

Treatment Options If Sleep Doesn’t Improve

Medication: In some cases, doctors may prescribe sleep medication if the benefits outweigh the risks.
Cognitive Behavioral Therapy (CBT): CBT is proven to help manage sleep problems during pregnancy through non-drug methods.
Folate Supplements: These might help if you're suffering from restless leg syndrome.

Can Pregnancy Insomnia Be Prevented?

Not always, but establishing healthy sleep habits and routines can significantly reduce sleep problems during pregnancy.

Conclusion

Insomnia is a common, though frustrating, part of pregnancy. But you don't have to accept sleepless nights as the norm. Ignoring sleep problems can affect both your health and your baby’s well-being. Talk to your doctor about your sleep issues. While you can’t control hormonal or physical changes, you can control your sleep environment and habits to enjoy a healthier pregnancy journey.