Causes of Pregnancy Insomnia


pregnancy insomnia

The most common problem that women face is pregnancy insomnia. It can occur due to any reason. It can be caused by fatigue, lack of sleep, exhaustion, stress or anxiety. In many cases, the problems get worse during the last trimester of pregnancy. The good news is that there are several things which you can do to relieve you of pregnancy insomnia.

Pregnancy Insomnia Causes

A woman wearing a dress

One of the best remedies for pregnancy insomnia is getting enough sleep every night. During early stages of pregnancy, it is important to get seven to eight hours of sleep every night. If this is not done, the baby will not have the required amount of sleep that it needs to grow and develop properly. Lack of sleep can have serious effects on the mother and the baby.

Another way of dealing with pregnancy insomnia is keeping to a regular sleep pattern. This means sticking to a regular schedule of having your meal, changing your clothes and bedding at regular intervals and so on. You should also avoid caffeine, tobacco and alcohol at all costs. Caffeine can make you feel jittery and nicotine can lead to nicotine withdrawal symptoms. Alcohol is a strict no-no as it can lead to a number of issues including miscarriage.

In addition to the above, you need to have realistic expectations regarding the pregnancy and also regarding the period right after the baby is born. Expecting too much is not advisable as this can have adverse effects on both you and the baby. Pregnant women have noted that their feelings of inadequacy and failure were unfounded. The only thing that they wanted was the baby and to be a good mom.

Taking care of yourself physically is very important in pregnancy. You should start exercising regularly even if you are not pregnant. It helps in keeping your blood pressure levels in check and also relaxes your muscles. Exercising has a calming effect on the body and soul. Moreover, it helps in reducing fatigue. It is advisable to take up yoga or pilates as these help in pregnancy relaxation and sleeping better.

Sleeping problems during pregnancy are often caused by a disturbed schedule. The body tends to adjust to new situations and so expectant mothers find it difficult to adjust to their new lifestyle. To overcome pregnancy insomnia, one can choose a relaxing evening routine where you can read a book, listen to music, meditate or watch a favourite programme. This could be followed by light physical exercise for the best results.

You should also avoid eating heavy meals just before you go to bed. Light snacks are more preferable as these take longer to digest. Your partner can help you to keep your blood sugar levels stable by ensuring you take a healthy protein shake at the end of the day. Do not drink too much water or else your urine volume will increase overnight. Your food cravings will be quelled by frequent naps during the day.

Sleep should be something you look forward to as it is vital for your overall health. Lack of sleep weakens our immune system and can even lead to organ failure. When pregnant, lack of sleep leads to irritability, stress and exhaustion. It also makes it difficult for you to concentrate and make decisions properly. You need to get the required amount of sleep every night to be physically and emotionally fit. A good night’s rest makes you feel fresh and renewed.

When you have been getting enough sleep during the night, you will find that you are less irritable and have more energy to enjoy your daily activities. This is because lack of sleep lowers the blood glucose level which affects the working of the adrenal glands. The adrenal glands then produce the hormones that make us feel awake and productive.

Another cause of pregnancy insomnia is due to hormone levels. Hormones fluctuate during pregnancy. The levels of some hormones may be higher during the week than they would normally be. These include progesterone, estrogen and testosterone. If these hormones are not produced in sufficient quantities, this can affect your sleeping patterns.

End Note

A man sitting on a bed

Fortunately, there are remedies to overcome pregnancy insomnia. You can gradually increase the length of time you spend in deep sleep by avoiding stimulating activities in the first trimester. You may wish to consider a pregnancy pillow to ensure you are in a comfortable position. If all else fails, there are self-help guides available that can help you get back to sleep in the early stages of your pregnancy. You may also want to speak with your doctor about potential causes of pregnancy insomnia.

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