If you are a mother-to-be, you may also face the problem of not being able to sleep at night. Sometimes, after going to bed, you can't fall asleep for hours, right? Or do you just fall asleep and wake up in the middle of the night? This is something that happens to many mothers. So today, let's talk about the problem of insomnia during pregnancy, that is, `(Pregnancy Insomnia)`.
What is this insomnia that occurs during pregnancy?
Simply put, pregnancy insomnia is a condition that occurs due to changes in your body during pregnancy. During this time, you may feel tired and sleepy throughout the day because you are not getting enough quality sleep.
Sleep deprivation is never good for our health. But during pregnancy, sleep deprivation is especially important. This is because you need more sleep than usual to keep your body refreshed. While doctors recommend seven to nine hours of sleep per day for the average adult, they recommend eight to ten hours of sleep during pregnancy.
So, it is very important to manage this insomnia problem for the health of you and your baby.
How common is this among pregnant mothers?
In fact, many pregnant mothers have to face this problem of insomnia at some point in their lives.
As your pregnancy progresses, your chances of experiencing insomnia increase. While one in four mothers (about 25%) experience insomnia during the first trimester, by the third trimester, about 80% of mothers report symptoms of insomnia.
What are the symptoms of insomnia during pregnancy?
When it comes to insomnia, the problem is that no matter how much you want to sleep well, it just doesn't happen. You may have trouble falling asleep, or you may wake up throughout the night. You may even wake up early in the morning, missing out on those precious hours of sleep you get before the sun rises.
You may feel sleepy during the day. You may also experience things like:
- Very angry.
- Feeling like things are being done too quickly, and being slow to respond.
- Feeling like you have "brain fog." This means that it's hard to think clearly, remember things, and concentrate.
At this point, you may be thinking, "Why is this happening to me when I'm trying to do everything right and follow the rules?" It's very normal, and don't worry about feeling this way.
Why can't you sleep at night during pregnancy?
Changing hormone levels and the body's adjustment to the growing baby can cause a variety of aches and pains during pregnancy. Insomnia is one of them.
The influence of hormones
Insomnia during early pregnancy is mainly caused by increased levels of the hormones estrogen and progesterone. These hormones affect your breathing patterns and various sleep cycles .
Physical discomfort
The main reason for insomnia in late pregnancy is the weight of the growing baby. The weight of the baby puts pressure on your joints, spine, and bladder. Imagine how long it takes to find a comfortable sleeping position! Even if you manage to find such a position and fall asleep, you will soon need to urinate... and have to get up again.
Other things that can disrupt your sleep include:
- With a growing belly, it can be difficult to find a comfortable position due to the discomfort you feel.
- Nausea and vomiting (although this is called "morning sickness", it can also occur at night).
- Having to urinate frequently at night (`Nocturia`).
- Pain in the legs or uncomfortable sensations like strange rolling.
- Back pain and round ligament pain.
- Sometimes contractions or the baby's loud movements.
- Difficulty breathing.
- Increased heart rate.
- Heartburn.
Stress and anxiety
When you are expecting a baby, the stress hormone `(Cortisol)` can increase in your body due to the worries and fears you have about the future, childbirth, and how to take care of the baby. This can also reduce your ability to sleep. When you lie in bed and can't sleep, thinking, 'Oh, I can't sleep, how many health problems will this cause,' your mind becomes even more anxious and sleep becomes more and more distant.
What are the factors that increase the risk?
Many women experience insomnia for the first time during pregnancy. In fact, no one is immune to it. However, if you have a pre-existing sleep disorder, such as insomnia, it may become worse during pregnancy.
Conditions that can worsen during pregnancy include:
- Obstructive Sleep Apnea (OSA): This is when your upper airway becomes blocked during sleep, preventing air from flowing freely. This makes it difficult to breathe. Weight gain during pregnancy, frequent nasal congestion, and difficulty breathing can make the symptoms of OSA worse.
- Restless Legs Syndrome (RLS) and Leg Pain: When you have RLS, you feel a lot of discomfort in your legs, and you feel like you have to move your legs. Often, women with RLS experience an increase in symptoms during pregnancy. This strange tingling and twitching sensation in your legs may be due to a deficiency in the nutrient folate. This is because your body needs more folate than usual during pregnancy.
What are the complications that can occur due to insomnia during pregnancy?
Pregnancy complications associated with insomnia may include:
- Intrauterine Growth Restriction.
- Diabetes during pregnancy (`Gestational Diabetes`).
- Preeclampsia (high blood pressure during pregnancy).
- Premature birth.
- Longer labor.
- Having to give birth by cesarean section (C-section delivery).
Not only that, lack of sleep can even contribute to anxiety and depression (`Postpartum Depression`) that can occur during late pregnancy and after the baby is born.
How does a doctor diagnose this condition?
Your doctor will review your medical history. He or she will check to see if you have any pre-existing sleep problems or if you are taking any medications that may interfere with your sleep. He or she will also ask about your symptoms. For example:
- What is your problem (difficulty falling asleep, waking up frequently at night, waking up early in the morning)?
- When did this insomnia start?
- How often does this question come up?
- How do you feel during the day?
- How has this lack of sleep affected your daily activities?
What can you do to prevent insomnia during pregnancy?
The best treatment is simple changes you can make to your lifestyle. Because the best solution depends on the reason you can't sleep at night. Your doctor can diagnose your problem and give you a solution that works for you. They may recommend things like:
Things to do before bed
- Choose daily activities that make it easier to fall asleep. For example, light exercise during the day can improve your health and help you fall asleep at night. Taking a short nap (no more than 30 minutes!) during the day can help you feel less sleepy. But don't nap too late, especially in the afternoon or late at night. Doing so will prevent you from falling asleep at night.
- Reduce heartburn at night. Eat several small meals throughout the day instead of three large meals. Avoid foods that increase heartburn, such as oily and spicy foods. If you have `(Acid Reflux/GERD)` (acid reflux), get it treated. Don't go to bed for at least two hours after eating.
- Choose the right foods. Some foods can help with symptoms. For example, for leg pain, add foods that contain `(Calcium)` and `(Magnesium)` to your diet, such as whole grains, beans, dried fruits, and nuts.
- Reduce your fluid intake close to bedtime. Reduce the number of times you go to the bathroom at night, and avoid drinking water before bed. If you feel dry or thirsty, drink no more than a glass of water two hours before bedtime. Drink in small sips.
- Avoid stimulants before bed. Avoid caffeine (coffee, tea, etc.) for at least eight hours before bed. Avoid looking at screens (phones, tablets, TVs) that emit blue light . These tell your brain to stay awake. This means that it is not good to check social media or use your phone before bed, especially in bed.
- Be aware of the things that are on your mind that are disrupting your sleep. Talk to your partner, a good friend, or a counselor about these fears and anxieties. Write these down in a book, and then talk to your doctor.
At bedtime
- Follow good sleep hygiene: This involves getting your body into the habit of going to bed and waking up at the same time every day. Stick to this sleep schedule, even on weekends. Also, make your bedroom a good place to sleep. Keep it cool, dark, and quiet. Use a comfortable mattress or a pregnancy pillow. Consider using a sound machine that plays natural sounds (like the sound of a stream or birdsong).
- Sleep in a comfortable position: Try sleeping on your left side with a pillow between your legs and a pillow under your stomach. This position helps to keep your body aligned while improving blood circulation. If this is difficult, try other positions that are easier for you.
- Try relaxation techniques: breathing exercises, stretches, meditation, yoga, taking a hot bath, or having your partner give you a massage. Use calming music or an app that plays sounds. But don't stare at your phone screen, as this can keep you from falling asleep.
- Don't just lie in bed and think: Lying awake in bed and staring at the ceiling can teach your brain that the bed is not a place to sleep, but a place to worry. If you wake up and can't fall back asleep, get up and do something calming, like meditate or read a book (under dim lighting).
Specific treatments
If these lifestyle changes don't provide relief, your doctor may recommend other treatments:
- Medications: Finding medication for insomnia during pregnancy can be a bit tricky, as many medications have not been tested for safety in pregnant women. However, if you are at risk of pregnancy complications from insomnia, the benefits of medication may outweigh the risks. Your doctor will advise you on whether you need medication.
- Cognitive Behavioral Therapy (CBT): If you can't get over this on your own, it's time to see a therapist. Studies have shown that CBT can help mothers who have trouble sleeping during pregnancy sleep better.
- CPAP machine: If you have OSA, you may need a CPAP machine to keep your airways open.
- Folate: If you have Restless Leg Syndrome, you may need to take more folate.
How long does insomnia last during pregnancy?
The changes in your body, including the things that keep you awake at night, will return to normal after a while after having the baby.
However, sleep quality doesn't improve overnight. With the responsibilities of caring for a newborn baby (who doesn't yet know that night is sleep time), new parents often struggle to sleep through the night.
Over time, your sleep pattern will improve. Until then, it's important to talk to your doctor about setting aside time to rest and to monitor your health.
Can insomnia be prevented during pregnancy?
Insomnia during pregnancy can't always be prevented. But you can take steps to manage your sleep habits. Many of the lifestyle changes that are used to treat insomnia can also help prevent sleep loss in the first place.
When should I see a doctor?
If your sleep deprivation is affecting you so much that you can't function during the day , be sure to tell your doctor. Managing your sleep deprivation is important not only for your health, but also to prevent pregnancy complications.
What questions should I ask my doctor?
Here are some questions you can ask your doctor:
- When will my insomnia become a health risk?
- Is there something I'm doing that's preventing me from sleeping well?
- Does `(OSA)` or `(RLS)` affect my insomnia?
- What treatments do you recommend?
- When should I see a sleep specialist?
Finally, remember this.
Insomnia during pregnancy is like a frequent (but unwelcome) visitor. But that doesn't mean you have to accept it as the end of your relaxing days. In fact, accepting insomnia as the "new normal" can be detrimental to your health and your pregnancy.
Talk to your doctor about your sleep habits. While you can't change things like hormonal changes and weight gain, you can control your sleep habits. You can be proactive in creating habits that will help you get enough, quality sleep. Don't worry, there are solutions!
` Pregnancy Insomnia, Insomnia, Pregnancy Health, Sleep During Pregnancy, Mother and Baby, Sleep Problems
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