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.

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. Researchers found that women in their first trimester who participated in a nighttime relaxation-training program had improved sleep efficiency and fewer nighttime awakenings.

Sleep during pregnancy is important because it can affect the health and wellbeing of a pregnant woman and her baby. Sleep disorders can be caused by both psychological and physical problems, such as anxiety, depression, pregnancy-related complications, or other life events. Insomnia is common in early pregnancy but can be managed with good sleep habits and healthy lifestyle choices.

Pregnancy insomnia is common, but it can be frustrating. Luckily, there are methods you can try to help you sleep better. Some of the most effective solutions include taking warm baths and setting aside time for yourself every day. You should also avoid drinking alcohol, staying up late watching TV or in bed on your phone/tablet, napping during the day and using big fluffy pillows that cause neck strain. For more tips on getting better sleep during pregnancy, click here

Why Can’t I Sleep While Pregnant First Trimester

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.

Takeaway

Insomnia during the early and late stages of pregnancy is common and does not usually mean anything is wrong.

The 2018 study of 486 pregnancies found that insomnia occurs after pregnancy in 33.2 percent of cases. Living with a newborn may, in part, account for many of the sleep challenges people face after a baby is born.

With proper treatment and lifestyle changes, such as exercise and therapy, a person may be able to overcome insomnia during pregnancy. A doctor may also be able to help identify causes and help people find solutions.

Can Pregnancy Cause Insomnia in The First Trimester

For a new mom-to-be, experiencing sleep deprivation after the baby is born is a given. But you probably didn’t realize that it could also occur during the first trimester of pregnancy.

Most women experience sleep problems during pregnancy. Pregnant women tend to get more sleep during their first trimesters (hello, early bedtime) but experience a big drop in the quality of their sleep. It turns out that pregnancy can make you feel exhausted all day long. It can also cause insomnia at night.

Here are some of the most common culprits for insomnia during early pregnancy, plus a few tips to help you get a better night’s sleep.

What is insomnia?

Insomnia means you have difficulty falling asleep, staying asleep, or both. Women can experience insomnia during all stages of pregnancy, but it tends to be more common in the first and third trimesters. Between midnight bathroom breaks, out-of-control hormones, and pregnancy woes such as congestion and heartburn, you might be spending more time out of your bed than in it. The good news: While insomnia might be miserable, it’s not harmful to your baby.

Sheer logistics play a role as well. By the end of a pregnancy, many women have a hard time just getting comfortable enough to sleep well. During the first trimester, you might not have much of a baby belly to accommodate, but there are other issues that can prevent a good night’s sleep.

What causes insomnia during pregnancy?

Expecting? There are many reasons you might be wide awake in the wee hours. These can include:

• need to urinate frequently
• nausea or vomiting
• back pain
• breast tenderness
• abdominal discomfort
• leg cramps
• shortness of breath
• heartburn
• vivid dreams

Other causes of insomnia can be stress-related. You might feel anxious about labor and delivery, or worry about how you’ll balance work with being a new mother. These thoughts can keep you up at night, especially after your third visit to the bathroom.

It can be difficult to distract yourself from these thoughts, but try to remember that worrying isn’t productive. Instead, try writing down all of your concerns on paper. This will give you a chance to consider possible solutions. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry. This can help empty your mind so you can rest.

Being up front with your partner about your feelings and worries can also help you feel better.

Develop a bedtime routine

One of the best things you can do to manage insomnia while you’re pregnant is to set up good sleep habits.

Begin by trying to go to bed at the same time every night. Start your routine with something relaxing to help you unwind.

Avoid screen time at least an hour before bed. Blue light from the TV, your mobile phone, or tablet can have an impact on your body’s circadian rhythm. Try reading a book instead.

Taking a soothing bath might also make you sleepy. Just be careful that the temperature isn’t too hot — that can be dangerous for your developing baby. This is especially true during early pregnancy.

To be safe, avoid hot tubs.

Diet and exercise

Diet and exercise can have an impact on your sleep.

Drink up

Drink plenty of water throughout the day, but minimize drinking after 7 p.m. Try to avoid caffeine starting in the late afternoon.

Eat to sleep

Eat a healthy dinner, but try to enjoy it slowly to reduce your chances of heartburn. Eating an early dinner can also help, but don’t go to bed hungry. Eat a light snack if you need to eat something late in the evening. Something high in protein can keep your blood sugar levels steady through the night. A warm glass of milk can help you feel sleepy, too.

Learn about more foods and drinks that can improve sleep.

Exercise

Stay active during the day so you can rest at night.

Comfort is key

Making yourself — and your bedroom — more comfortable can result in better sleep.

Get comfortable

Make yourself comfortable. Lie on your side, tuck a pillow between your knees, and use one under your belly as it gets bigger.

If breast tenderness is bothering you, opt for a comfortable sleep bra that fits properly.