A whopping 78% of women experience pregnancy insomnia, which is the inability to sleep during pregnancy. Symptoms of insomnia can include trouble falling asleep, waking up frequently throughout the night, and waking up too early in the morning. Although some may not experience this sleeping problem throughout their entire pregnancy, 97% of pregnant women experience temporary pregnancy insomnia near the end at the last trimester. Aside from common pregnancy insomnia, 30% of pregnant women also develop snoring habits that could be a sign of sleep apnea.
Pregnancy can come with a lot of ups and downs, especially when it comes to getting a good night’s rest. Some women may find it more difficult to sleep throughout their pregnancy due to discomfort and pain, as well as an increased need to urinate. Additionally, a growing tummy can make it difficult to find a comfortable sleeping position. Pregnancy insomnia is more commonly experienced during the last trimester because the swollen uterus presses against the body and creates pressure in some areas.
If you’re pregnant and struggling with insomnia, there are a few things you can do to help yourself get some rest. Try sleeping on your left side, which can help improve circulation. You can also prop up your head with pillows to ease pressure on your back and stomach. If you’re still having trouble sleeping, talk to your doctor about other options that may be available to you. This results in common pregnancy complaints like nausea, cramps, heartburn, body aches and the need to frequently urinate. Fetal movement and psychological anxieties may also contribute to the incidence of pregnancy insomnia. While there are many things that can contribute to a pregnant woman not being able to sleep, there are also a few things that can be done in order to help alleviate the problem, so you can get the rest you need.
Other Sleep Problems
Sleep apnea can be harmful for pregnant women as it can cause high blood pressure and lack of oxygen to the fetus. This condition may also be the cause of pregnancy insomnia, as a pregnant woman may wake up suddenly due to gasping or snoring. If you think you may have sleep apnea, it is important to speak to your doctor as soon as possible.
Pregnancy insomnia can be a real pain, but there are a few things you can do to fight it. Here are some helpful tips:
– Avoid sleeping on your back, which can put pressure on your diaphragm and bladder. Instead, try lying on your side.
– Drink lots of fluids during the day, but cut back before bedtime, so you don’t have to get up to go to the bathroom in the middle of the night.
– To prevent painful leg cramps, do some regular pregnancy exercises.
– If you’re struggling with pregnancy insomnia, there are a few things you can do to help yourself get some rest. Taking warm baths and soft massages before sleep can help relax your body and prepare you for sleep. You can also try drinking warm milk with honey, which can be calming and help you drift off to sleep.
– It’s also important to create a comfortable sleeping environment, with a temperature and level of ventilation that will allow you to get a good night’s rest. You may find it helpful to turn on a boring TV show or play soft music in the background to help you relax.
– Finally, avoid spicy or acidic foods before bedtime to avoid heartburn, and eat bland crackers if you’re feeling nauseous. Practice regulated breathing exercises to help calm your mind and body. With a little effort, you should be able to get the rest you need during pregnancy.
Find What Works
Different pregnant women may experience different pregnancy aches. You may therefore need to find your own personal solution to pregnancy insomnia by experimenting on which of the above-mentioned tips will work for you. Nevertheless, you should always consult your doctor before trying any new method, as some solutions may be harmful to you and your baby. It is generally advisable to avoid taking alcohol, sleeping pills, sedatives and other sleep medication while pregnant. Instead, ask your doctor for a safe sleep supplement that you can take.