One of the lesser-known symptoms of pregnancy is insomnia, which is characterized by the inability to sleep. You may find that while you feel physically and mentally tired, when you try to actually grab 40 winks, nothing much happens.
Insomnia is incredibly difficult to deal with at the best of times, but it’s all the more challenging during pregnancy. In an effort to assist all expectant moms, below, you’ll find a simple guide to insomnia during pregnancy and – most importantly – the steps you can take to manage it.
Why do pregnant women experience insomnia?
There’s no specific biological reason for why insomnia happens, but we do know it’s common. Studies have shown over 70% of women will experience insomnia during their pregnancy. The issue is most prevalent in the third trimester, which suggests physical comfort may be a contributing factor, but this is theory rather than established fact.
Can insomnia be treated medically?
There may be options available to you, but many conventional treatments for insomnia are not suitable for pregnant women. However, if your insomnia is particularly concerning, then it’s always worth consulting with a doctor for their advice. It is likely they will suggest lifestyle changes rather than medical remedies, but it’s still worth double-checking, especially if physical discomfort is contributing to your inability to sleep.
What lifestyle changes can help to ease insomnia during pregnancy?
There is no “right” way to treat insomnia; what works for some pregnant women won’t work for others, so unfortunately, there’s no tried and true approach that will guarantee results. As a result, you may need to try a few different things in an effort to ascertain what works for you. Here are a few of the most common suggestions:
- Exercise during the day. Provided your prenatal medical team are happy for you to exercise, of course.
- Get up during the night. If you can’t sleep, the idea of getting out of bed may sound counterproductive, but many people find it is preferable to struggling to sleep and getting more and more frustrated. It may be beneficial to amuse yourself for an hour or so by reading a book, playing a new strategy game for mobile devices, or watching TV – remember to wear orange glasses or use a blue light filter if your preferred activity involves looking at a screen.
- Clear your mind before attempting to sleep. It can be helpful to write down a list of tasks you need to do the next day, or any thoughts that have been whirring through your mind, before trying to sleep. Many pregnant women find this helps them to feel reassured, which in turn improves their ability to sleep.
- Change your sleeping position. If you are struggling to sleep due to discomfort, then changing your sleeping position may be beneficial. If you are struggling to sleep on your side, you may find that a body cushion or pregnancy pillow is beneficial in easing this.
In conclusion
Hopefully, the tips above should help to ensure that you are able to get the rest you need during pregnancy. However, if you continue to experience issues with insomnia during your pregnancy, then it’s best to speak to your doctor for further advice.
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