Insomnia During Pregnancy: What Causes It and What Can You Do to Cope?
Key summary
Pregnancy insomnia is common in mums-to-be. It has a range of physical, hormonal and emotional causes, and can impact your day-to-day functioning.
The best course of treatment is managing your sleep hygiene but if the problem is severe you should talk to your doctor about other treatment options.
Pregnancy insomnia is usually resolved when you give birth.
What is insomnia in pregnancy?
Feel like you’re always tired? You’re not alone –sleeplessness during pregnancy is not uncommon. Pregnancy insomnia is the inability to fall asleep or stay asleep during pregnancy. Not surprisingly there are lots of varied causes but the good news is, there are techniques that can help you get a better night’s sleep.
How common is insomnia in pregnancy?
Studies show that more than 40% of mums-to-be have sleeping difficulties in pregnancy. It can start as early as the first trimester with hormonal changes occurring in your body, while many expectant mothers experience insomnia in the second or third trimesters as other pregnancy symptoms increase. As your belly grows, it also becomes more difficult to get comfortable.
What are the causes of insomnia during pregnancy
As mentioned, the list of causes for insomnia while pregnant is long – they can be physical, hormonal and emotional. Here are some of the common causes.
Hormonal changes: Increased progesterone levels can lead to trouble sleeping in the first trimester.
Heartburn: Hormonal changes can also cause heartburn, as can the uterus expanding and putting increased pressure on the stomach – both of these things can lead to sleeplessness in pregnancy.
Leg cramping: Restless Leg Syndrome is characterised by uncomfortable jittery, twitching legs, and it’s common in pregnancy, again thanks to hormonal changes in your body.
Body aches and nausea: General body aches are not uncommon during pregnancy as your body changes. ‘Morning’ sickness can also affect pregnant women at any time of day.
Frequent bathroom trips: The pressure on your bladder makes frequent trips to the bathroom unavoidable, further disturbing a good night’s sleep.
Discomfort due to growing baby bump: As your baby gets bigger, it can be harder to find comfortable positions, making nodding off even harder.
Pre-birth anxiety or anticipation: You may feel anxious at the upcoming birth, or at the very least, have a lot on your to-do list, both of which keep your brain buzzing and relaxation fleeting.
How is pregnancy insomnia diagnosed?
Your doctor can diagnose pregnancy insomnia and help you understand why it’s happening, which in turn may help you with some coping strategies. Your doctor will likely ask you the following questions.
What’s happening with your sleep – are you having trouble falling asleep, waking during the night and unable to get back to sleep, waking early in the morning?
Do you have a pre-existing sleep condition? These might include sleep apnea or Restless Leg syndrome.
When did you start having trouble sleeping?
How are you feeling during the day and are you napping?
How to sleep better while pregnant
Some small lifestyle changes may make a world of difference when you’re suffering from insomnia during pregnancy. Try these ideas.
Practice good sleep hygiene
Having a good sleep routine is essential for setting yourself up for a restful night. This includes going to bed at the same time every night, avoiding screens before bedtime, having a warm cup of milk before bed, doing something relaxing like meditation, reading or having a warm shower. Make sure your bedroom is at a comfortable temperature for sleep, too.
Exercise during the day
Exercise is an excellent way to help you sleep more deeply when pregnant. So long as your doctor or medical professional approves, simple activities like walking or at-home pregnancy yoga can improve both your physical and mental health. Some light exercise during the day can help to release any pent-up energy, improve circulation and help you fall asleep easier at night. However, avoid any vigorous exercise too close to lights out, as this can also affect your ability to fall asleep.
Keep a journal
Jotting down your thoughts, or even just your to-do list, is a good way to calm an active mind. This can be particularly helpful if anxiety is keeping you awake.
Use pregnancy pillows
Not being able to get comfortable, particularly in the third trimester, is a common cause of sleeplessness. Pregnancy pillows are designed to support your back, hips and growing baby bump and can make all the difference in bed. According to Red Nose Australia the ideal position for sleeping in the later stages of pregnancy is on your side.
Management and treatment of pregnancy insomnia
While pregnancy insomnia is a common problem, pregnancy and sleeplessness don’t need to go hand in hand. While sleep hygiene is generally the first treatment option, your doctor might suggest some of the following solutions.
Medications: For extreme cases of pregnancy insomnia, your doctor may prescribe a sleep aid but these should only be used under medical supervision. There isn’t enough research on melatonin and pregnancy so it’s best to steer clear of that one.
Cognitive Behavioural Therapy from Insomnia During pregnancy: If your sleep problems are caused by anxiety, your doctor may refer you to a mental health professional for some coping techniques.
Managing heartburn and acid reflux: As a starting point, eat smaller meals, avoid spicy, acidic and fatty foods and don’t lie down straight after eating. If that doesn’t help, talk to your doctor about over-the-counter heartburn treatments.
How long does pregnancy insomnia last and when should you get help
Pregnancy insomnia can happen at any time during your pregnancy but will usually return to normal once your baby is born. It’s difficult to prevent pregnancy insomnia but remember, you don’t have to tough it out alone – if your insomnia and exhaustion begin to affect your health and wellbeing, talk to your doctor about potential remedies.