Best Insomnia Remedies During Your Pregnancy

Do You Experience Insomnia While Pregnant?

      Do you find it hard to sleep in early pregnancy? Insomnia during early pregnancy is generally caused by factors like hormonal changes. Many women experience insomnia at some point during their pregnancy. Relaxation methods, improved sleep hygiene, and cognitive behavioral therapy can help.

According to a 2018 study of 486 pregnancies, 44.2% of pregnant women experience insomnia during their first trimester. The study concluded that insomnia is more likely to occur in women who frequently had trouble sleeping before becoming pregnant. However, all women can experience sleep disorders while pregnant.

Insomnia may tend to worsen during pregnancy, but it can occur at any stage. In the first trimester, the most likely cause is hormonal changes. (medicalnewstoday.com)

Pregnancy Insomnia Meaning

Insomnia is characterized by having trouble falling asleep or staying asleep but waking up too early and feeling restless.

It's perfectly normal to experience insomnia once in a while, or even more frequently when something major event is happening in your life.

Pregnancy insomnia is defined as a lack of sleep during early pregnancy, and is usually caused by factors such as hormonal changes. If you're having trouble sleeping frequently (at least three nights a week for three months or more), it could be chronic insomnia.

Causes of Insomnia in Early Pregnancy

Can pregnancy lead to insomnia?

Feeling scared, anxious, worried, or overly excited about your new baby can make it hard to sleep. It is normal to have trouble falling asleep and staying asleep, even if you are really tired.

Additionally, you may also feel physically uncomfortable, and experience back pain or tender breasts. Or it could be babies are very active at night.

You may also have very lucid dreams, and wake up with a start, and often wake up to use the toilet.

When does Pregnancy Insomnia Usually Begin?

It's normal to have trouble sleeping at any time during pregnancy, but many pregnant women experience insomnia from their second to third trimesters, as other signs of pregnancy increase, and a growing belly makes it more difficult for mothers-to-be to get enough sleep. hands on it. and feel comfortable in bed.

Pregnancy Insomnia Natural Remedies

How to deal with insomnia during pregnancy? Here are some tips to help women with pregnancy insomnia.

Aromatherapy

Aromatherapy has been around for a number of centuries. This involves inhaling, or applying essential oils to the skin for restorative health and wellness purposes. When inhaled, the scent molecules in essential oils travel from the nerves in your nose, directly to the amygdala (the part of the brain that controls emotions).

But before you get to any essential oils, check with your doctor to find out which ones you might find useful as a mother-to-be, and which ones to avoid during pregnancy.

Aromatherapy is possibly safe during pregnancy, but it is important to understand that it is somewhat controversial, as studies on treating insomnia in pregnancy have not been conducted. It's best to discuss essential oils with your gynecologist before using them.

Herbal Teas

Certain herbs have calming and relaxing properties, which are proven to be effective in calming nerves, and improving sleep quality. The herbs you can try are Valerian, St. John's wort. John's wort, and kava. They are available at most health food stores online or offline.

You can prepare herbal tea by adding 1 tablespoon of dry herb to a cup of boiled water. Leave the spices to soak in the water for an hour. Strain and reheat your tea before drinking.

Herbal teas are good for health and are taken in the following way: 1 cup in the morning, 1 cup during the day, and 1 cup at night.

Be careful with valerian tea, as it has a sedative effect, and should not be taken during the day.

Massage Therapy

Improving mood, sleeping better, reducing back pain, reducing anxiety, and reducing stress levels can be achieved with massage and relaxation therapy.

Always speak with your doctor before trying natural and alternative medicines.

Some form of insomnia during pregnancy is common and normal. Mums-to-be adapt to sleep deprivation, which is an instructive way to help new moms adjust to sleep deprivation, after the baby is born. If your insomnia seems to be getting worse, or if it's causing you anxiety and getting out of hand, see your doctor.

Manage Your Liquids

When you're pregnant, you'll find that you spend a lot of time going to the bathroom.

To reduce the number of visits to the toilet during the night, which interfere with your sleep, try going to the toilet before going to bed, and avoid having too many drinks before bed.

Best Sleeping Position During Pregnancy

Sleeping on your left side with slightly arched legs is considered a good sleeping position during pregnancy. This position allows your blood to flow to your heart, kidneys, and uterus, and increases the delivery of oxygen and nutrients to your baby. Although not as optimal as the left side, sleeping on your right side during pregnancy is also acceptable.

It might be helpful to use a few more pillows for side sleeping, especially if you're not used to this sleeping position. Try tucking in wedge pillows to support your stomach, or adding a thin pillow between your knees to help relieve pressure on your lower back.

Some women find it beneficial to hug a body pillow, or place a pillow under the lower back.

As the uterus grows larger, sleeping on your back during pregnancy can trigger backaches, and put pressure on the vena cava.

The vena cava is one of the main blood vessels of the body, so it can interfere with blood flow. and causing dizziness. While sleeping on your stomach is fine for a short time, it is best to avoid it. Most pregnant women find it uncomfortable to sleep on their stomach as soon as the baby bump reaches a certain size.

Summary

For many women, the insomnia during the first trimester will pass. If you're struggling, try taking a nap. But skip all sleep-inducing supplements, medications, or herbs, until you talk to your doctor about them.

If your insomnia is interfering with your ability to function normally, your doctor may be able to prescribe a sedative that is safe to use during pregnancy.