Pregnancy is a beautiful journey but sometimes, it comes with a price. As much as you may want to sleep, insomnia can hit you hard.

The hormonal and physical changes that happen during pregnancy can make it challenging for you to get a good night’s sleep. From the first trimester to the third, there are a few adjustments you can make to ease discomfort and help you fall asleep faster. This article will show you how to cope when struggling to sleep during pregnancy.

Causes of Insomnia during Pregnancy

There are several reasons why you may have trouble sleeping during pregnancy. Some of them include:.

Hormonal changes: During pregnancy, your body produces more progesterone, which can make you feel drowsy. However, it can also cause you to wake up more often at night due to its muscle-relaxing effect.
Physical discomfort: As your baby grows, it can put pressure on your bladder, making you pee more often than usual. This can interrupt your sleep patterns, especially in the third trimester. Additionally, you may experience heartburn, back pain, and leg cramps that can be unbearable at night.
Anxiety and stress: It’s common to worry about the health of your baby and the arrival of a new member into your family. These worries, coupled with the physical discomforts of pregnancy, can leave you feeling anxious and stressed, making it challenging to fall asleep.

How to Cope with Insomnia during Pregnancy

1. Establish a Sleep Schedule

Create a routine for your sleep. Try going to bed and waking up at the same time, even on weekends. When your body gets used to the consistency, it will become easier to fall asleep at night.

Setting up a sleep schedule will also help you create healthy sleep habits.

2. Reduce Screen Time at Night

Hours spent scrolling through social media or watching TV can have an immense effect on your sleep cycle. The blue light emitted by screens can disrupt your body’s natural sleep-wake cycle.

Consider reducing your screen time before going to bed by reading a book or taking a bath. Alternatively, use blue-light blocking glasses to reduce the amount of blue light that enters your eyes.

3. Create a Calm and Relaxing Sleep Environment

A conducive sleeping environment can make a big difference in your ability to fall asleep. Try making your bedroom cool, dark, and quiet. Use dark curtains or a sleep mask to block out bright lights.

Also, consider using a white noise machine or earplugs if you live in a noisy area.

4. Stay Active During the Day

Regular exercise during pregnancy can improve sleep quality. However, it’s essential to consult your healthcare provider before starting any new physical activities.

Walking, swimming, and prenatal yoga are great options that help you relax and manage your weight during pregnancy.

5. Sleep on Your Side

Sleeping on your back or belly during pregnancy can cause discomfort and affect blood flow to the uterus and baby. The optimal position for sleeping during pregnancy is on your left side.

This position improves blood circulation, reduces swelling, and eases the pressure on your back and kidneys.

6. Eat Healthily and Light Before Bedtime

Eating heavy meals before bed can lead to heartburn, indigestion, and discomfort that can hinder your sleep. Consume light snacks before bedtime, such as fruits, yoghurt or crackers.

It’s also essential to avoid caffeine, alcohol, and spicy foods before bed as these can affect your sleeping pattern and make it challenging to fall asleep.

7. Practice Relaxation Techniques

Relaxation techniques, such as deep breathing or meditation, can help you destress and quiet down your mind. It’s also helpful to have a calming pre-sleep routine, like taking a bath, reading a book, or listening to soothing music.

These practices will help you unwind and signal your body that it’s time to sleep.

Conclusion

A good night’s rest is essential during pregnancy, and insomnia can affect both you and your baby’s health.

The above techniques and tips can help you manage your sleeping patterns and increase your chances of getting a good night’s sleep. However, always consult your healthcare provider if you have any concerns or insomnia persists.