Insomnia is a common sleep disorder that affects many people. However, if you are pregnant, you might suffer from insomnia more frequently. According to the American Pregnancy Association, 78% of women experience trouble sleeping while pregnant.

While this is perfectly normal, it can still be quite frustrating for the soon-to-be-moms, who already have to deal with various other symptoms.

Reasons for Insomnia during Pregnancy

Various factors can affect your sleep while pregnant. Here are some:.

Hormonal Changes

Pregnancy can wreak havoc on your hormones. During pregnancy, your body produces large amounts of progesterone, which can make you feel drowsy and sleepy.

However, it can also affect the quality of your sleep, making it difficult to stay asleep or fall asleep.

Frequent Urination

During pregnancy, your body has an increased amount of blood flow. This extra blood flows to your kidneys, which results in an increase in urine production.

As a result, you may find it difficult to sleep through the night without having to wake up and go to the restroom.

Body Aches

During Pregnancy, your body undergoes various changes, and your uterus stretches, which can cause muscle aches, back pain and joint discomfort. These discomforts can disrupt your sleep and make it challenging to find a comfortable sleeping position.

Emotional and Mental Stress

Pregnancy can be a stressful time as you have to prepare for a new addition to your family. Anxiety and depression can add to your stress, making it challenging to unwind at night. This stress can also lead to insomnia and cause sleep deprivation.

Ways to Combat Insomnia during Pregnancy

Here are some ways to deal with insomnia during your pregnancy:.

Eating habits and Medication

Try to have a healthy diet, and avoid sugar, caffeine and heavy meals before bedtime. Vitamins and iron supplements can also help improve sleep quality.

However, consult your doctor before taking any medication or supplements during pregnancy, some are harmful to the baby.

Meditation and Relaxation Techniques

Meditation, breathing exercises and yoga can help to reduce stress levels and promote relaxation that aids in sleep. Meditation can help you clear your mind and unwind from the emotional and mental pressure of pregnancy.

Bedtime Routine

A regular bedtime routine can help your body prepare for sleep. Keep a consistent sleep schedule and create a calm environment to relax before bed. Avoid watching TV, using your mobile phone, or any device an hour before bedtime.

Electronics contain blue light, which stimulates the brain, thus inhibiting melatonin production, hindering sleep.

Comfortable Sleeping Position

The third trimester of pregnancy is challenging to sleep in. The best way to achieve a good night’s rest is by sleeping on your left side. Sleeping on the left side provides proper blood flow and nutrient flow to you and the baby.

You can ease body aches with pregnancy pillows, cushions or add blankets for back support.

Consult Your Doctor

If insomnia persists, it would be best to consult with your health care provider. Your physician can advise the best course of treatment plan that is safe for both you and the baby.

Hormonal imbalances, depression, and anxiety can contribute to insomnia, and treating the underlying cause can improve sleep quality.

Conclusion

Sleep is crucial for everyone, especially pregnant women. Insomnia can exacerbate the many risks of pregnancy. It is important to make sleep a priority during pregnancy.

Utilizing the above techniques can help reduce the onset of insomnia, reduce stress levels, and promote a healthy sleeping regime. However, keep in mind that a few nights of poor sleep should not be a cause for alarm, but should symptoms persist, consult with your physician.