Insomnia and Pregnancy

It’s normal to have trouble sleeping at any point during pregnancy, but many expectant women experience insomnia starting in the second to third trimesters, as other pregnancy symptoms increase, and a burgeoning baby belly makes it harder than ever to get comfortable in bed.

Sleep is essential at all stages of life, but it’s especially critical during pregnancy. During the nine months you’re expecting and beyond, there are many reasons why getting enough shuteye can be challenging.

If you’re looking for a great sleep aid during pregnancy, look no further than our curated list of the best products. From pillows and blankets to apps and books, we have what you need to get the rest you need to be your best.

As your body changes and prepares to accommodate a growing baby, you may notice that it’s more challenging to go to sleep or stay asleep. It’s important to give yourself the best chance to sleep well during pregnancy.

Pregnancy Insomnia Second Trimester

How unfair — that when you need it the most, you can’t seem to get it. You keep on telling yourself it’s the last opportunity for a long, long time (at least until your baby starts sleeping through the night). But you still can’t get any. And no, we’re not talking about sex — we’re talking about sleep!

Yup, those blissful Zzzs are somehow eluding you and many other expectant mamas. In fact, insomnia, or the inability to fall or stay sleep, can hit especially hard in the third trimester, when it’s estimated to affect more than 75 percent of moms-to-be.READ MORE

10 Benefits of ExerciseDuring Pregnancy

Whether your insomnia or disturbed sleep is related to anxiety, crazy pregnancy dreams, frequent trips to the bathroom or your sweet babe kicking you in the ribs, getting enough sleep is crucial for good health. To help you get a better night’s sleep, here’s more about the causes of insomnia, as well as what you can do to manage and maybe prevent it during pregnancy. 

What is insomnia?

Insomnia is a sleep disorder that makes it hard to drift off to sleep or stay asleep at night. This common sleep problem can also cause you to wake up too early and not able to head back to dreamland, and it may make you feel as if the sleep you did manage to get wasn’t refreshing or restorative.

Insomnia, which may affect up to 60 percent of Americans, can impact your mood, energy level, health and work performance.

When does insomnia during pregnancy start?

It’s normal to have trouble sleeping at any point during pregnancy, but many expectant women experience insomnia starting in the second to third trimesters, as other pregnancy symptoms increase, and a burgeoning baby belly makes it harder than ever to get comfortable in bed. 

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Still, first trimester woes can force you from your cozy bed and disturb precious sleep too, including morning sickness, which can happen any time of the day or night, and a constant need to pee. But if you’re worried that a case of insomnia may harm your baby, rest assured it won’t. So do your best not to fret — and sometimes, just letting go of these feelings is all it takes to help you sleep. 

What causes pregnancy insomnia?

Like many annoying pregnancy-related symptoms, insomnia can be pinned, in part, to hormonal changes. But along with this usual suspect there are also a whole host of different factors that may conspire to keep you awake at night, including:

• Frequent trips to the bathroom
• Pregnancy heartburn, constipation or morning sickness
• Aches and pains, including headache, round ligament pain or tender breasts
• Leg cramps and restless leg syndrome
• Vivid or disturbing dreams
• A hopped-up metabolism that keeps the heat on even when it’s off
• Difficulty getting comfortable with your growing belly
• Kicking, flipping and rolling from your active baby on board
• Pre-birth anxiety and worries

How long does pregnancy insomnia last?

Since it’s possible to experience insomnia and disrupted sleep at any point during pregnancy, you may be faced with a loss of shut-eye for weeks and months with no real end point in sight. But rather than letting this sleep disorder weigh on you, check in with your doctor at your next prenatal appointment for some help and guidance.

Can you take melatonin during pregnancy? 

Melatonin, a hormone that the body creates naturally to regulate sleep-wake cycles, might seem like an easy fix for a case of insomnia. But because it’s considered a dietary supplement in this country, the regulation of melatonin isn’t as carefully overseen by the Food & Drug Administration (FDA) the way other drugs are, and its impact hasn’t been well studied in pregnancy. If you’re struggling with insomnia, your doctor may approve an occasional and very small dosage (such as 1 mg).

There are also other over-the-counter and prescription sleep aids that are considered safe for occasional use in pregnancy, including Unisom, Tylenol PM, Sominex and Nytol, but always check with your doctor before taking these or any kinds of herbal preparations. You should also try not to take sleep aids every night.

Sometimes, doctors recommended taking a magnesium supplement to combat constipation or leg cramps. If that’s the case for you, it makes sense to take it before bed, since magnesium has been touted for its natural muscle-relaxing powers and may help lull you to sleep. Again, always ask your doctor before taking any over-the-counter or herbal sleep aid during pregnancy.

Is insomnia harmful during pregnancy?

A lost night of sleep during pregnancy here and there isn’t usually a big concern, but continued or chronic inadequate sleep has been linked to gestational diabetes, stress and depression. Insomnia and frequent snoring also have been linked to an increased risk of giving birth to a baby that’s too large or too small for its age, and sleep issues late in pregnancy have been linked to a longer labor and a greater need for a cesarean section.

How to manage pregnancy insomnia

You’re probably getting more shut-eye than you think, but it might not feel that way if your sleep is interrupted, if you’re tossing and turning trying to find a comfortable position, or if you’re awake at night feeling anxious about the baby’s birth. To help, here are a couple of ways to manage sleeplessness.

• Get out of bed. If you’re not asleep after 20 to 30 minutes, get up and find a small, boring task to accomplish (think bill paying for 15 minutes, not scrubbing the toilet) and then try to go to sleep again. You may just be tired enough by that point to get the rest you need.
• Don’t count the hours. Though most people do best on about eight hours of sleep, some feel fine on less and some need more. Do some quick math and check how you’re feeling on the hours you’re getting. If you’re not chronically tired, you may be sleeping the right amount. 

How to prevent pregnancy insomnia 

You don’t have to take insomnia lying down! Instead, consider a few of the many ways you can try and beat back sleeplessness and finally summon the sandman:

• Clear the emotional decks. If you have persistent worries that are keeping you up at night, talk about them with a friend or your partner so you can sort them out during daylight hours. You can also try meditation or writing your thoughts on paper.
• Avoid caffeine and chocolate. Especially in the late afternoon or evening, since they can keep you awake. 
• Eat small and early. A big meal, eaten late in the evening, can keep you from falling and staying asleep, so try to eat a lighter, earlier dinner.
• Take your time. Don’t wolf your food down at your evening meal. A leisurely pace can help keep symptoms of heartburn at bay.
• Top it off. A light snack before you turn in will tide you over until breakfast, but choose a healthy carb-protein pair to keep your blood sugar stable, such as a whole grain muffin and a glass of warm milk, or a cheese stick and a few dried apricots.
• Slow the flow. Fill your daily requirement of fluids during the earlier in the day and cut back on what you’re drinking after 6 p.m. This may help to cut down on bathroom runs after you’ve hit the hay.
• Work it out. Getting some daily pregnancy exercise can make you sleepier at night. Just avoid hitting the gym too close to bedtime, since a post-workout buzz can keep you awake.
• Make a bedtime routine. Try to go to sleep and get up at the same time every day. Craft a routine that includes activities such as: light reading, soothing music, gentle yoga poses or relaxation exercises, a warm bath, prenatal massage and sex.
• Download sleep. There are plenty of apps that promise to help you sleep, so download some of the better-rated ones that rely on self-guided meditation, nature sounds or other white noise.
• Try nasal strips. If you’re having trouble sleeping due to a pregnancy runny nose, nasal strips may help you breathe more easily at night.
• Try white noise and black-out shades. Consider a machine that emits a quiet pulse or drone sound and room-darkening curtains to block light that might be keeping you up.
• Wean off the screen. Using your phone, tablet, e-reader, TV or laptop before bed can mess with your Zzzs. The screen’s blue light alters sleepiness and alertness and suppresses levels of melatonin. Power off at least an hour before bed.
• Air it out. Is your bedroom too cold? Is it a sauna? Check the temperature, and make sure you’re using a mattress and pillows that provide solid support without feeling like bricks. Open a window to keep the room from getting stuffy — you’re sure to heat up during the night.
• Get comfy. There is no such thing as too many pillows during pregnancy. Use them to prop you up, support you where you need it or just cozy up to (or better yet, invest in a good pregnancy pillow). After the first trimester, you can also try snoozing upright in a recliner, which will allow you to stay on your back without lying flat.
• Save your bed for sex and sleep. If you’re doing daytime activities in bed, you might be unwittingly associating that part of your home with being awake — and with stress. Pay your bills in the kitchen, and save the bed for two purposes only — sex and sleeping.
• Smell your way to sleep. A lavender-scented pillow or sachet tucked into your pillowcase can help you relax and bring on sleep faster.

Does Sleeping During Pregnancy Help Baby Grow

Insomnia during early pregnancy is usually due to factors such as hormonal changes. Many people experience insomnia at some point, during pregnancy. Better sleep hygiene, relaxation techniques, and cognitive behavioral therapy can help.

According to a 2018 study of 486 pregnancies, 44.2 percent involved insomnia during the first trimester. The study concludes that insomnia is more likely to occur in those who have sleep problems before they become pregnant. However, anyone can experience sleep disturbances in pregnancy.

Insomnia tends to get worse as pregnancy progresses but can occur at any stage. In the first trimester, hormonal shifts are the most likely cause.

What causes insomnia in early pregnancy?

Levels of the hormone progesterone are high during the first trimester, and this can cause sleepiness and napping during the day.

Aside from hormonal changes, factors that may make insomnia worse include:

• hunger
• spicy foods, which may cause digestion issues, especially if eaten near bedtime
• nausea
• anxiety or depression
• physical discomfort
• frequent bathroom trips
• restless leg syndrome (RLS)

Other less obvious causes include difficulty breathing, with this difficulty sometimes affecting a person’s breathing at night when they are pregnant. This can cause snoring and brief pauses in breathing called apnea.

Breathing problems during sleep at the end of the second and during the third trimester are more common.

Simple home remedies

According to early studies, use of sleeping pills during pregnancyTrusted Source requires caution. This restriction may feel frustrating, but some natural remedies can safely treat insomnia:

1. Practice better sleep hygiene

Sleep hygiene refers to habits that make it easier to fall asleep. Good sleep hygiene signals the brain to wind down and begin sleeping.

People may wish to try the following:

• Only sleep in the bed and not anywhere else.
• Wake and go to bed at the same time each day.
• Keep the bedroom dark and cool.
• Make the bed as comfortable and inviting as possible.
• Do not use screens in bed, such as phones or television.
• Get up if you cannot sleep after 15 to 30 minutes.
• Limit caffeine before bed, or eliminate it throughout the day.
• Limit fluids in the hours before bedtime.

Other habits to promote sleep include having a massage to reduce stress or taking a warm bath before bed.

2. Try dietary supplements

People who are pregnant should not use dietary supplements without first talking to a doctor. Herbal and dietary supplements may help with sleep, however.

Supplements of the naturally occurring hormone melatonin may also help.

A limited body of research suggests melatonin may also support healthy brain development in a baby. However, a 2016 Cochrane review emphasizes that more research is necessary to confirm this possible effect.

People with RLS may be deficient in iron and folic acidTrusted Source, so if RLS keeps a person awake at night, they should ask their doctor to test them for nutritional deficiencies.

3. Relaxation techniques

Relaxation exercises can help calm an anxious mind.

People can try progressive relaxation, which involves slowly and steadily relaxing each muscle in the body one at a time, beginning with the toes. Meditation may also help.

A 2015 study in the journal Obstetric MedicineTrusted Source concludes that meditation may help insomnia in pregnancy. The study says that meditation is a nonpharmacological way of managing insomnia and that prenatal hatha yoga may help.

More studies are needed to make this a definite recommendation, but people may find it useful to try yoga.

4. Cognitive behavioral therapy or CBT

A model of CBT therapy known as CBT for insomniaTrusted Source can help people manage their thoughts and feelings about sleep and sleeping while changing their behavior.

CBT for insomnia can treat people with severe sleep deprivation get better sleep. It can help a person:

• understand their insomnia
• talk through emotions that play a role in insomnia
• make healthful changes that reduce insomnia

CBT may be particularly helpful for those facing anxiety or depression.

5. Physical activity

The physical demands of pregnancy alongside steady weight gain can make it difficult to keep active.

According to the American College of Obstetricians and Gynecologists, there are many benefits to exercise during pregnancy. These include:

• lower risk of gestational diabetes
• less back pain
• improved heart health

Gentle exercise can also help with insomnia. Any exercise during pregnancy should come with the recommendation of a doctor.

A 2016 studyTrusted Source from the Pakistan Journal of Medical Sciences suggests around 30 minutes a day at least 4 to 6 hours before bedtime.

Some conditions may make it unsafe to exercise during pregnancy, so people should consult a doctor before starting any new workout routine.