Why You Can Trust CNET Pregnancy Insomnia: What It Is and How to Beat It
Getting a good night's sleep with a growing belly and a hormonal maelstrom can be hard. Try these tips to beat sleepless nights during pregnancy.
- Certified Sleep Science Coach, Certified Stress Management Coach
Insomnia during pregnancy happens to many people. According to the American Pregnancy Association, an estimated 78% of pregnant women experience insomnia. Hormone changes, babies kicking you in the bladder and heartburn are only a few factors that can keep you up at night while pregnant.
Not getting enough sleep can impact both mother and child. Research suggests that lack of sleep is associated with longer labor and complications like preeclampsia. We pulled together a list of suggestions for beating sleep disturbances while pregnant.
What causes pregnancy insomnia?
Trouble sleeping early in pregnancy is often attributed to hormonal shifts and nausea. Meanwhile, disturbances in the later terms of pregnancy are often due to discomfort and anxiety. Pregnancy insomnia can happen at any point during pregnancy, but many people find that insomnia starts in the latter half of pregnancy -- when the baby belly makes it hard to get comfortable. That's not the only reason sleep troubles can arise, however.
Pregnancy insomnia causes include but are not limited to:
- Progesterone and estrogen fluctuations.
- Indigestion and heartburn.
- Back pain and discomfort.
- Frequent bathroom trips.
- Anxiety.
- Vivid dreams.
While you can't solve biological causes like a changing body or fluctuating hormones, you can ensure that your sleep hygiene isn't making matters worse. Think of sleep hygiene as all the habits and behaviors you take to sleep at night. It can be as simple as adjusting your thermostat or as involved as exercising.
5 tips to beat pregnancy insomnia
Make time for relaxing activities
One of the most common reasons for sleeping troubles during pregnancy is discomfort. That's why it's important to integrate relaxation into your nightly routine. It can be whatever you find relaxing -- reading a book or journaling your thoughts. You may try breathing exercises or relaxation techniques you learned in childbirth classes.
Epsom salt baths can help soothe sore muscles and achy backs and make it easier to fall asleep. Your brain relies on your body temperature to indicate when it's time to sleep. A degree or two may not seem like a big deal, but for our circadian rhythm, it's a crucial step for sleeping.
There are two parts to making your nightly wash work for you -- temperature and timing. Warm baths or showers about an hour before bed will start your body's natural thermoregulation process and help you fall asleep quicker.
Try a dietary supplement for sleep
Melatonin is a naturally occurring hormone that helps maintain our circadian rhythm or sleep-wake cycle. Our melatonin production is reduced when we're exposed to light during the day. Then, as the sun sets and we're getting ready for bed, melatonin production kicks into high gear and we get sleepy.
Melatonin is one of the most popular over-the-counter supplements you can get. Regular melatonin use has risen from 0.4% of adults in 2000 to 2.1% in 2018. Research shows that melatonin supplements can promote sleep during pregnancy. Remember, you should always talk to your doctor before trying any supplements to help you sleep.
Nap strategically
Pregnancy requires a huge amount of energy and nutrients that can leave you feeling fatigued. Though the typical advice for insomnia is to stay awake during the day as naps may worsen symptoms, that doesn't apply to pregnancy. Pregnant women need to nap, especially at the beginning of the pregnancy as the placenta grows.
You should strategically plan your naps to ensure they will not impact your sleep at night. A good rule of thumb is to keep it short and early in the day. If you nap too long or too late in the day, it can make it harder to fall asleep later.
Try cognitive behavioral therapy
Cognitive behavioral therapy can help if you're experiencing ongoing insomnia with no relief. Research suggests that cognitive behavioral therapy for insomnia can improve sleep quality during pregnancy.
CBT-I sessions will help redirect negative thoughts and behaviors that may exacerbate insomnia into positive ones. Instead of taking a sleeping aid to alleviate symptoms, CBT-I helps you identify and replace thinking and behaviors that impact your ability to sleep at night. CBT-I will be particularly helpful if the underlying causes of the sleep troubles are anxiety or stress. Most people see results fairly quickly -- typically between four and six sessions.
Sleep on your left side
Getting comfortable in bed can seem impossible when you're sporting a huge baby bump. Not only is sleeping on your side the most comfortable pregnancy position but side sleeping is associated with alleviating insomnia. More specifically, sleeping on your left side can help ease gastrointestinal troubles like indigestion. That's because our stomachs are naturally left-side oriented in our bodies, which makes digestion the most effective if you sleep on your left side. Nighttime heartburn is common during pregnancy; sleeping on your left side can help ease symptoms.
Adapting to a new sleeping position can be difficult, especially if it's not your typical position. Try using a maternity pillow to support your back and knees to keep you from turning onto your back.