From rollercoaster.ie
Growing a human is a tough job that takes it’s toll on your energy levels at the best of times, but what happens if you start to suffer with pregnancy insomnia?
It’s a very real problem for an estimated 78 per cent of expectant mums, as things like hormonal changes, heartburn and nausea take hold.
It’s so ironic really: you need some extra rest as your baby grows, but it seems impossible to nab more than a few hours at a time.
RollerCoaster is here to help, as we looked into what causes pregnancy insomnia and ways to help you get some proper shuteye.
When does pregnancy insomnia hit?
Realistically, a pregnant mum-to-be can have trouble drifting off and staying asleep at any stage in her pregnancy but it’s usually worst in the first and third trimesters.
In early pregnancy, it can be as a result of nausea and the need to use the bathroom more frequently. Rebekah Mustaleski, a certified professional midwife and compression director with Motif Medical told The Bump ‘You might fall asleep easily enough when you go to bed, only to be laying awake staring at the ceiling a couple of hours later. It can take some time for your body to adjust.’
In late pregnancy, sleepless nights can be associated with physical discomfort and anxious thoughts about your baby’s arrival. ‘Anxious thoughts have kept many a pregnant mom awake at night,’ Rebekah said.
We hate to be the bearer of bad news, but pregnancy insomnia can last the entire nine months, but more often than not it will come and go in waves as your body adjusts and hormones stabilise.
How can you improve your pregnant sleep?
You might not be able to make it go away completely, but there are ways that you can tackle pregnancy insomnia. Lifestyle changes and developing healthier sleep patterns will definitely help.
Your bedroom
Keep your bedroom a calm space, don’t watch television or do work in there, just reserve the room for sleep.
Rebekah said ‘It helps your body to relax and fall asleep if you do the same thing every night to let your mind and body know what’s coming. Try to be consistent with your bedtime routine, even when you’re away from home.’
Television
It’s also recommended to turn off the television and hour or two before bed, as the blue light exposure suppresses the sleep hormone melatonin, and can increase cortisol, which increases energy levels.
Instead, reading a book or practicing meditation is an excellent way to unwind after a long day.
Diet
You need to make sure that you’re getting the right nutrients, but you also have to figure out what foods can trigger heartburn- which can be a really big pain, especially in the third trimester.
Try to avoid foods that contain processed sugar and spices. It’s also a good idea to avoid caffeine entirely after lunch, as drinking tea and coffee in the afternoon and evening can interrupt your sleep.
Try to make sure that you have your last meal at least three hours before bedtime to allow your system to digest the food properly.
Rebekah said ‘Protein snacks will help keep your blood sugar balanced throughout the night and keep you from waking up hungry in the middle of the night.’
Exercise
There are so many benefits to prenatal workouts- not just to help you sleep better. It can also limit the risk of gestational diabetes, while building strength for labour and it can work out any stresses or anxious thoughts you may be experiencing.
Pregnant women should get around 30 minutes of gentle exercise a day. Going for a walk can help you digest food and can get your baby into the proper position for birth.
Prenatal yoga is also excellent for relaxing the body and mind, while the gentle stretches can help ease cramping in the back, legs and calves.
Journaling
Even when you’re not pregnant, journaling is a great practice, especially if you’re feeling overwhelmed, which is a common feeling for mums-to-be.
However, if you find that anxiety is taking over your pregnancy, reach out to a professional- there are many treatments that are safe and can help ease your worries.
Indeed, if you’ve tried all the suggestions we’ve listed here and you’re still not having any luck getting a decent night’s sleep your healthcare provider can also help with that.
Just remember: this too shall pass!
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