You probably wouldn’t expect to experience sleep problems during your first trimester of pregnancy. The truth is though, insomnia in early pregnancy is quite common. Most women experience sleepiness in early pregnancy and very few get quality sleep. Insomnia occurs at any stage and it tends to worsen as the pregnancy progresses. It is characterized by difficulty falling asleep or staying asleep.
What causes insomnia in early pregnancy?
- Hormonal changes – Hormone progesterone levels are high during the first trimester, and it is a major cause of sleep problems.
Apart from hormonal changes, other factors that cause this type of insomnia include:
- Back pain
- Leg cramps
- Shortness of breath
- Vivid dreams
- Feeling nausea or vomiting
- The urge to urinate frequently
- Abdominal discomfort
- Breast tenderness and discomfort
How to deal with insomnia during pregnancy
There are a few simple measures you can take to ensure you get a good night’s sleep.
1. Develop a sleep routine
This is one of the best ways to manage insomnia during pregnancy. Develop good sleeping habits. Try going to be at the same time every day.
Avoid screens at least one hour before bedtime. Blue light from your mobile phone, the TV, or tablet has negative impact on your sleep.
Wind up your day with something relaxing. Reading a book or taking a bath might make you feel relaxed and sleepy. But remember, hot temperatures can be harmful to your developing baby.
2. Proper Diet
Your diet can have a very positive impact on your quality of sleep. Eat a balanced diet and eat slowly to avoid chances of bloating and heartburn. Though eating an early dinner helps, do not sleep hungry. It is okay to snack on something light before bed.
Drink enough water throughout the day but reduce that water intake after 6 p.m. Also, avoid taking caffeinated drinks in the afternoon.
Though the physical strains of pregnancy and steady weight-gain makes it difficult to stay active. Try to stay active during the day so that you can sleep better at night. Gentle exercises also help with insomnia in early pregnancy. However, consult your doctor before doing any workouts during pregnancy.
Making your bedroom more comfortable might result to better sleep. Similarly, try to make yourself comfortable when in bed. Put a pillow between your legs, lie on your side, and use a pillow under your tummy as it grows bigger. Get a comfortable bra to help with breast tenderness, one that fits properly.
5. Environmental change
Get your bedroom into optimal sleeping conditions. This might mean keeping it dark, cooler, or quite. Do whatever works for you. Likewise, use a dim-light when going to the bathroom at night.
Practice ways to make you feel relaxed at night. You could try meditation, yoga, or other relaxation techniques. You can join childbirth classes that teach these methods.
7. Distract yourself
If you are having problems falling asleep, try distracting yourself instead of lying in bed wide-awake. It is more helpful to get up and find something to do until you feel tired enough to fall asleep.
In most cases, insomnia in early pregnancy will pass. Whatever your reason for having sleep problems, it is important to note that insomnia will not harm to your developing baby. It is normal and affects a big number of pregnant women.