We asked mums for the sleep advice they wish they knew. They all said these 3 things

From mamamia.com.au

By Annaliese Todd

One of the most daunting and, well, terrifying things to hear about when you're pregnant for the first time is all the war stories about the lack of sleep you can expect.

I had severe pregnancy insomnia both times I was pregnant. I thought I would never be able to sleep again, then as soon as they came out, my hormones shifted and insomnia lifted.

Then, I was up every two hours feeding. I remember feeling like I would never be okay again.

Now, 13 years later? I would tell my startled new parent self: you will sleep again. And actually sleep when the baby sleeps in the day. The washing doesn't matter.

We wanted to hear from all the other mums who've walked the path before. What would they tell themselves? What do they wish they knew then, that they know now? Turns out, it can all be boiled down to three main areas:

Surrendering. Blocking out external 'noise' (aka the opinions of others). And asking for help.

From the wise words of Holly Wainwright, to the hindsight of Claire Murphy, we gathered some pearls of wisdom from the parents in the Mamamia office and community.

Hindsight's a beautiful gift, so here is ours for you.

                                                                                                                                     Feature Image: Supplied

The advice we wish we'd known before having kids.

"I would tell you to let go of the idea of a full night's sleep being a marker of some kind of success for quite a long time. With babies and maybe more babies, someone needing you in the night in some way is likely to be a feature for the best part of a decade.

Yes, sorry about that. But also - napping is your friend, there's no medal for making it through the day a jibbering wreck. And take any opportunity offered for a night away and a lie-in. You will never appreciate it more." - Holly Wainwright.

"I'd tell myself to let someone know when the sleep deprivation sent me to the edge of sanity. I have never felt that unstable before in my life and I wish that I'd had someone to look out for me and step in when my husband was working so I could shut my eyes for a bit. I just pushed through, it wasn't great." - Claire Murphy.

This too shall pass.

"I was terrified I'd never sleep again. But you do, eventually, sleep again. Nothing is permanent." - Sarah.

"It's all temporary! There are still good and bad nights and the worst sleep might come later on when you least expect it, and you're weaning from breastfeeding. You're not broken, your body is just adjusting yet again." - Rachel.

"I would let myself know that none of it is forever. It will feel like it, but stages change, development happens, and new patterns emerge." - Lisa.

"Before you even realise what happened, your kids are suddenly seven and four. You slept through the night, and you'll wake up to the sun streaming in through the window and the warming sounds of your elder child helping your younger get cereal.

It won't be the end of nightmares, wet beds and other odd child awakenings, but for the most part, you did it." - Pip.

Practical sleep strategies.

"The first few weeks and months, you will get more sleep if you just stay in bed. No one says your day has to start at 8am. If you need to stay in bed until 10am or 11am to get that seven hours of sleep around feeds, then do it!" - Emma.

"I'd say that you can't make a baby sleep and embrace the phase, even though it's the most exhausting phase ever. It does pass." - Kate.

"If you want to co-sleep, go ahead and do it (following safety guidelines). Don't believe the hype that 'they will never sleep in their own bed' or that 'they will never learn to be independent'. I co-slept with my babies, who are now 10 and 14, and they are well-adjusted and independent to an age-appropriate level." - Maya.

Trust yourself, not the internet.

"Don't wade into Google with postpartum hormones. Have a Google liaison (ideally, another mum with older kids) who can wade through the information for you and report back if there's something you're worried about." - Jessica.

"I fell pregnant with my first child when I was only 20, so I was completely ignorant of what was to come, except she slept like an absolute dream. I didn't know they needed naps, so she would just fall asleep on her play couch in the lounge during play.

I didn't stick to bedtimes, we'd just relax together at night, and she'd fall asleep in my arms, and I'd put her to bed.

There was no Instagram sleep consultant to tell me I was doing it all 'wrong'. 10 years later, I had my second kid and my Instagram feed was flooded with sleep consultants telling me what wake windows my babies 'needed' and how many naps they were 'meant' to have.

I was wondering why it was so much easier 13 years ago... so the next day, I threw all the rules out, ignored wake windows and how many naps he 'should' have, and he slept the whole damn night.

My advice to my former self would be to block out all the noise, live my life, stop living by the clock in dark rooms rocking for hours on end and just enjoy my kids and sleep will happen in good time." - Natalie.

Watch your mental health.

"Sleep deprivation will impact mental health. Make sure your partner, GP and psychologist know what to look for when you're not coping and what services can help you and when it's time to consider help to support your mental health." - Priya.

"My sleeplessness started with pregnancy loss, grief and impact on mental health and continued on through years of IVF where I was too nauseous and uncomfortable to sleep.

Add a horrific pregnancy again and feeling too sick for decent sleep... by the time I had my baby, I was used to little sleep. The difference was it was not coming from within me." - Amanda.

The bottom line.

Reading through these honest reflections from parents who've survived the sleep-deprivation trenches, the message is clear: you're not alone, you're not failing, and yes, you will sleep again.

Most importantly, be gentle with yourself. Ask for help when you need it, sleep when you can, and remember that keeping your baby fed, safe, and loved is enough. The rest can wait.

Sweet dreams are coming, we promise.

https://www.mamamia.com.au/best-parenting-sleep-advice/

Top tips to tackle pregnancy insomnia head on

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.’

                                                                                                     Pic: Shutterstock

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!

https://rollercoaster.ie/pregnancy/pregnancy-insomnia/ 

Recognising and treating sleep disorders in women

From chiroeco.com

By Kristina Petrocco-Napuli

Women have different sleep needs, so sleep disorders affect them differently

GETTING ENOUGH SLEEP PLAYS A CRUCIAL ROLE in keeping both minds and bodies healthy. However, one in three adults — or about 84 million people — struggle with sleep problems that prevent them from getting the 7-9 hours they need each night. For a variety of reasons, women are less likely than men to enjoy the benefits of regular and restorative sleep. 

Hormonal changes

Fluctuating levels of hormones — throughout the month and over her lifetime — can alter a woman’s circadian rhythm, increasing her likelihood of experiencing insomnia. One in four women has symptoms, such as difficulty falling asleep, waking up too early or feeling unrested.  

• Pregnancy. Hormonal shifts — as well as frequent urination, breast tenderness, backaches and more — can contribute to sleep problems while a woman is pregnant. Some women also struggle with sleeplessness after their babies are born due to decreasing hormone levels combined with the demands that come with caring for a newborn. 
• Menopause. The prevalence of insomnia among women also tends to spike as they age. Declining levels of oestrogen and other hormones during perimenopause and menopause can result in hot flashes and night sweats that affect 75-80% of women. 
• Menstruation. One-third of women have cramps, headaches and bloating that can disrupt sleep during their menstrual cycles. Additionally, women with severe premenstrual syndrome experience increased sleepiness, fatigue and trouble concentrating. 

Health factors

Multiple health problems that tend to affect more women than men could contribute to sleep issues, including: 

• Conditions associated with chronic pain. Migraine, tension headaches, arthritis, heartburn and fibromyalgia are more common among women and can result in pain-related sleep problems. 
• Restless legs syndrome (RLS). Women are twice as likely as men to have RLS, which causes unpleasant tingling sensations in the legs when lying down that can only be relieved through movement. What’s more, the risk for RLS is higher among women with multiple children and increases from pregnancy to menopause. 
• Nocturnal sleep-related eating disorder (NS-RED). This parasomnia where people eat food while they are asleep and do not remember doing so after waking up is significantly more likely to occur in women. 
• Sleep apnoea. Although it is twice as common in men, women aged 50 and older experience an increased risk. The hormonal changes that occur during menopause trigger a rise in abdominal fat and lower progesterone levels, making sleep apnoea more likely.  

Stress and mental health

Women are nearly twice as likely as men to be diagnosed with depression and experience anxiety disorders that can stymie their sleep.  

Furthermore, women still handle most of the household tasks such as laundry, cleaning and meal preparation despite the fact they comprise nearly half of the workforce in the United States. Without adequate time to relax and recharge, women can reach a state of profound physical, cognitive and emotional fatigue. In other words, they become exhausted. 

Many of us, including myself, have been driven to the point of exhaustion. My hectic schedule has prevented me from getting the sleep I needed and created a perfect storm for sleep deprivation. However, experiencing the symptoms first-hand further inspired me to help women — and their chiropractors — recognize and remedy sleep problems. 

Signs of sleep deficiency

To better enable patients to achieve whole body health naturally and noninvasively, chiropractors must be able to identify the symptoms of insufficient sleep — especially in women, who are more likely to experience it.  

Just one night of tossing and turning can affect how a patient feels during their waking hours. They may exhibit: 

• Daytime sleepiness 
• Lack of energy 
• Trouble focusing 
• Slow thinking 
• Mood changes, including feelings of stress, anxiety and irritability 
• Impaired memory 
• Poor decision-making 

Practitioners should also pay attention to some physical attributes that may indicate their patients are having trouble sleeping, including: 

• Eyes. Patients who are not getting enough sleep may exhibit redness, puffiness, droopy eyelids, dark circles and bags around their eyes. 

• Weight. Without enough sleep, the body cannot properly control the hormones that affect hunger, including ghrelin and leptin. This may cause patients to eat more than they need, resulting in weight gain. 
• Skin. Sleep helps regulate the hormones needed for skin to rebuild and remain elastic. A patient’s skin can appear sallow and dull when this process is disrupted. Some studies have found a link between a lack of sleep and acne that could also be related to how sleep controls hormones in the body. 
• Vital signs and reflexes. While changes in vital signs related to sleep deprivation usually are not very apparent, those that may be affected include body temperature, blood pressure, heart rate and breathing rate. Patients may also exhibit abnormal reflexes like slow corneal reflexes and oversensitive gag and deep tendon reflexes.  

If a patient is regularly missing sleep, they may be suffering from some of the more serious long-term consequences of chronic sleep deprivation, such as: 

• Obesity 
• Type 2 diabetes 
• High blood pressure 
• Heart disease 
• Stroke 
• Dementia 
• Poor mental health 

Treatment and prevention of sleep problems

If a patient is exhibiting signs of sleep deficiency, the first step chiropractors should take is simply to start a conversation. Ask questions about: 

• Sleep quantity. How many hours does the patient sleep each night? Are they getting the necessary 7-9 hours? The average adult woman sleeps eight hours and 27 minutes per night. This is 11 more minutes than men even though they have less time for sleep due to more demanding family and social roles. 
• Sleep quality. Although they get more sleep overall, women don’t tend to sleep as well as men, possibly because they are more likely to experience interruptions like children waking up in the night. As such, it is especially important to inquire if female patients are regularly getting the restorative sleep needed to maintain their health. Signs their sleep quality needs improvement include: 
• Taking more than a half hour to fall asleep after getting in bed. 
• Regularly waking up at night.  
• Lying awake for more than 20 minutes after waking up in the middle of the night. 
• Spending less than 85% of time in bed asleep. 
• Not feeling rested upon waking up in the morning — even after getting 7-9 hours. 

Next, try to determine what might be causing problems with a patient’s sleep quantity, quality or both, keeping factors such as their age (especially women) and other health conditions in mind. For instance, if a patient is experiencing stiffness or sore muscles, ask them about where they sleep.  

Are they sleeping on a couch, recliner or an old mattress that is not offering adequate support? If they are struggling with chronic pain in the spine, neck or hips, or they are experiencing migraines, chiropractic adjustments may provide relief and in turn, help them sleep better. 

Recommending certain lifestyle changes may also improve a patient’s sleep, such as: 

• Bedtime routine: Patients should try to go to bed around the same time every night, make their bedroom as quiet and dark as possible to minimize disruptions, and avoid electronic devices for at least an hour before bed. 
• Caffeine consumption: Because caffeine from beverages like coffee, energy drinks and tea can remain in a person’s system for several hours, patients should stay away from it in the afternoons and evenings. 
• Exercise: Regular exercise can boost sleep quantity and quality. However, vigorous exercise within one hour of bedtime may delay sleep, affect sleep quality and lead to more night-time awakenings, especially for people with insomnia who are advised to exercise at least four hours before bedtime. 

Depending on what is causing the patient’s sleeping problem, consider suggesting other treatment modalities outside of chiropractic care such as acupuncture and natural sleep aids like melatonin, magnesium and valerian root. 

Different sleep issues afflict many women throughout the various stages of their lives. Fortunately, chiropractors can help by identifying the problem, determining the cause, and providing or recommending treatment.

KRISTINA PETROCCO-NAPULI, MS, DC, DHPE, FICC, is dean for the College of Chiropractic at Logan University in Chesterfield, Mo. Women’s health, especially related to natural health care plans, has been her focus for more than two decades. She is the immediate past and founding president of the American Chiropractic Association’s Council on Women’s Health and has been instrumental in the founding and continuation of Logan University’s Women’s Health Symposium, which is now in its fourth year.

https://www.chiroeco.com/recognizing-and-treating-sleep-disorders-in-women/ 

What Causes Insomnia During Pregnancy—And How Can You Manage It?

From forbes.com

It’s something pregnant people hear over and over again: The first couple of months after a baby is born are not the best for sleep. And that knowledge can make pregnancy insomnia, or disturbed sleep during pregnancy, feel particularly difficult.

If you’re dealing with pregnancy insomnia, you’re not alone. Most common during the third trimester, pregnancy insomnia affects around 64% of pregnant people.

If you’re having trouble sleeping during pregnancy, creating an action plan to manage it is one of the best ways to give yourself relief. Below, we’ve put together a guide to everything you need to know about pregnancy insomnia, from its causes and how long it lasts to how to treat it.

                                                                              Getty Creative

What Is Pregnancy Insomnia?

Whether you’re pregnant now or thinking about getting pregnant, you may be wondering how pregnancy insomnia is actually defined. The short answer is that pregnancy insomnia is very similar to regular insomnia—it’s just insomnia that happens when you’re pregnant.

“Pregnancy insomnia can include having trouble falling asleep, staying asleep or getting quality sleep,” explains Shannon Clark, M.D., an OB-GYN and member of the Clinical Advisory Network at Lansinoh. “This can lead to daytime sleepiness, shorter periods of time sleeping altogether and poor sleep quality.”

What Causes Pregnancy Insomnia?

According to research done on insomnia during pregnancy, the condition is commonly caused by:

• Anxiety disorders
• Mood disorders
• Breathing-related sleep disorders (like sleep apnoea)
• Restless leg syndrome.
• GI symptoms (like reflux, indigestion)
• Urinary frequency

However, there typically isn’t just one cause of insomnia in pregnancy, Diana Kolettis, M.D., a maternal foetal medicine physician at Tufts Medical Center, confirms. “Pregnancy is a physically and mentally stressful time. Mental stress from a pregnancy complication, or simply the anticipation of a new member of the family, can lead to difficulty falling asleep or staying asleep.”

Discomfort, particularly at the end of the pregnancy, can be a big factor too. “As the pregnancy enters the late second and third trimesters, the gravid uterus—or ‘baby bump’—makes finding a comfortable sleeping position very difficult, leading to frequent wake-ups,” says Dr. Kolettis.

Hormonal changes are also thought to be a contributing factor, according to Amy Roskin, M.D., an OB-GYN and chief medical officer at Seven Starling. While more research needs to be done on this topic, studies show that hormonal changes may be to blame for increased risk of restless leg syndrome, a big cause of insomnia in pregnancy.

How Long Does Pregnancy Insomnia Last?

The duration of pregnancy insomnia will vary from person to person, and the answer to this question has a lot to do with what’s actually causing the pregnancy insomnia in the first place.

“Someone in their third trimester, for example, might have sleep difficulties from symptoms like heartburn or pelvic/abdominal pressure from the increased size of the baby,” says Dr. Roskin. “This might be different from first trimester symptoms that might disrupt sleep.”

Additionally, according to Dr. Kolettis, pregnancy insomnia can actually last into the postpartum period. In fact, research shows that postpartum insomnia could affect around 33% of people.

How Do I Manage Pregnancy Insomnia?

There are a number of treatment options available for treating insomnia in pregnancy. While medication is one of them, doctors typically recommend trying behaviour modification methods first.

“Developing a night-time routine is very important,” says Dr. Kolettis. She suggests establishing a bedtime and out-of-bed time each day and sticking to it as much as possible. “Turn off all screens one to two hours before bed, and don’t scroll if you wake up in the middle of the night,” she adds. “Get an old-fashioned clock for your nightstand with a soft glow. Keep your bedroom dark and cool and avoid caffeine.”

There is also some research to support the idea that cognitive behavioural therapy for insomnia, or CBT-I, can help with pregnancy-related insomnia, especially between 18 and 32 weeks.

If your insomnia is later in the pregnancy and related to discomfort, working on changing your sleeping position or location can help. “Many pillows can be helpful in propping up the back or knees, and some women opt to sleep in a recliner chair towards the last few weeks of the pregnancy,” says Dr. Kolettis.

Finally, while you should always talk to your doctor before taking any medication in pregnancy, it is an option. Benadryl is generally considered safe, and some of the most commonly prescribed medications for pregnant people struggling with insomnia are hypnotic benzodiazepine receptor agonists like zaleplon, zolpidem and eszopiclone.

Complications of Pregnancy Insomnia

While not common in otherwise healthy people, there can be some complications associated with pregnancy insomnia.

“It is important to talk about your symptoms with your doctor if you’re experiencing pregnancy insomnia,” says Dr. Kolettis. “Chronic insomnia could be a symptom of other medical conditions such as obstructive sleep apnoea and certain mood disorders like depression and bipolar disease. Moreover, restless sleep can also worsen these conditions, so your doctor will take your specific medical history into consideration when assessing your symptoms.”

Additionally, some research shows that if pregnant people sleep less than six hours a night in the last month of their pregnancy, they may be at risk for longer labour, c-section, preterm delivery and worse labour pain. While some poor sleep during pregnancy probably isn’t anything to worry about, it is important to weigh potential risks with your doctor so they can help you come up with an action plan.

Does Pregnancy Insomnia Hurt My Baby?

In the vast majority of cases, pregnancy insomnia will not cause any complications for the baby. “The foetal sleep cycle is not determined by maternal sleep cycles, thus the foetus will continue to get the rest that they need,” explains Dr. Kolettis.

However, a 2020 study did find that sleep deprivation during pregnancy can occasionally be associated with an increased risk of the baby developing obesity or having high blood pressure, and having a higher BMI as the they grow. It’s important to note that other factors, such as gestational diabetes, could also contribute to these issues, and pregnancy insomnia does not always result in a baby developing weight issues or high blood pressure.

Additional risks of pregnancy insomnia include preterm deliveries and c-section deliveries, as mentioned above.

When to Call the Doctor

You should always stay in touch with your doctor if you’re dealing with pregnancy insomnia. “Tell your doctor at your prenatal care visits that you’re having trouble sleeping,” suggests Dr. Kolettis. “You can prepare for your visit by keeping a sleep diary and bringing it to your appointment. Each morning, write the time you went to sleep and your quality of sleep the night before.”

Having this information can help your doctor assess your symptoms to determine the proper treatment plan, explains Dr. Kolettis. While insomnia in pregnancy usually isn’t something to worry about, it can lower a pregnant person’s quality of life and comes with risks, so it’s important to be open with your health care provider about it.

https://www.forbes.com/health/family/insomnia-during-pregnancy/ 

5 Natural Remedies for Pregnancy Insomnia

From verywellhealth.com

Pregnancy insomnia refers to trouble falling asleep, staying asleep, or both when pregnant. Sleepless nights are a common occurrence during pregnancy. It is estimated that up to 78% of pregnant people experience sleep disturbances throughout pregnancy.

There are several possible causes of pregnancy insomnia, including hormonal changes, physical discomfort, and mood disorders. It is not recommended to use regular sleep medications while pregnant.

This article will provide an overview of pregnancy insomnia and describe natural remedies to address it. 

Justin Paget / Getty Images

What Is Pregnancy Insomnia?

Pregnancy insomnia is a common condition involving trouble falling asleep, staying asleep, or both while pregnant. Most people experience sleep disturbances at some time during their pregnancies. 

One study found that early intervention is important because insomnia may raise the risk of complications during pregnancy and childbirth. It is estimated that women who sleep less than six hours per night during pregnancy are more likely to have long labours. They also are 4.5 times more likely to require a caesarean section (C-section), a surgical procedure to deliver the baby through incisions made in the abdomen and uterus.

A lack of sleep during pregnancy may also raise the risk of preeclampsia (a complication causing high blood pressure and high levels of protein in the urine, which indicate kidney damage) and gestational diabetes (diabetes that develops during pregnancy).

Causes

Sleep disturbances in pregnancy may be related to hormonal, physiologic, metabolic, and psychological changes. These changes can raise the risk of conditions that lead to insomnia. These pregnancy-related conditions may include anxiety and mood disorders, breathing-related sleep disorders, and restless legs syndrome (RLS).

The changes throughout pregnancy contribute to sleep disturbances in different ways. During the first trimester, a spike in the hormone progesterone causes:

• Daytime sleepiness
• Urinary frequency
• Nausea
• Vomiting
• Gastroesophageal reflux (GERD)
• Back pain

All of these new symptoms can contribute to sleep disturbances at night. An increased progesterone level can also increase the risk of sleep apnoea and snoring.

It is possible to feel and sleep better during the second trimester. However, by the third trimester, sleep disturbances can return. The growing foetus can lead to heartburn, muscle aches, urinary frequency, and extra pressure on the diaphragm in the third trimester. Oestrogen levels increase in the third trimester, leading to rhinitis (nasal congestion, a runny nose, and sneezing) and obstructive sleep apnoea (muscles in the back of the throat relax and disrupt breathing).

Most healthcare providers do not recommend regular sleep medications during pregnancy because of the risk of birth defects and health complications. Most medications for sleep and RLS have risks to a developing foetus. Sleep medications may also raise the risk of preterm labour, low birth weight, C-section, and neonatal abstinence syndrome (withdrawal symptoms experienced by the baby from drugs exposed to when in the womb).

Natural Remedies

Because sleep medications are usually not recommended during pregnancy, many pregnant individuals turn to natural remedies for sleep. It’s important to remember that not all natural remedies are considered safe during pregnancy. Talk with your healthcare provider about which methods to try. 

Acupuncture

Acupuncture is used for a variety of pregnancy-related concerns. It is generally considered safe during pregnancy for the treatment of:

• Low-back pain
• Pelvic pain
• Headaches
• Heartburn
• Nausea
• Vomiting
• Anxiety
• Depression
• Insomnia

A study found that acupuncture can significantly improve sleep quality in pregnant women. This may be due to its effect on melatonin in the body. Melatonin is a hormone naturally secreted in the body that helps us relax and fall asleep. Research shows that acupuncture can increase the serum concentration of melatonin in the body. 

In addition to improving sleep quality, increased melatonin levels may also benefit the baby. Melatonin crosses the placenta and plays an important role in foetal brain development.

Yoga

If you have been experiencing disturbed sleep during pregnancy, consider trying a prenatal yoga class. A review found that starting a regular yoga practice during the second trimester decreased the number of night-time awakenings and time spent awake in bed for study participants. Individuals who began yoga in their second trimesters experienced more benefits in sleep quality than those who started in their third trimesters.

Exercise

A regular exercise program may benefit those experiencing pregnancy insomnia. A review found that pregnant people who engaged in regular physical activity experienced significant improvements in their sleep quality. They also experienced a reduction in anxiety symptoms. Regular exercise was especially helpful in treating pregnancy insomnia in the third trimester.

Massage

Massage therapy positively impacts stress, mood, and sleep in pregnant women. A review found that pregnant individuals who took part in a massage and relaxation program reported fewer sleep disruptions.

Cognitive Behavioural Therapy

Stress reduction is an important way to improve sleep. Cognitive behavioural therapy (CBT) teaches individuals to recognize and change negative thought patterns and behaviours. 

A clinical trial found that CBT led to significant improvements in sleep quality and insomnia symptoms in pregnant individuals. Study participants reported less time lying awake in bed and fewer anxiety symptoms after participating in a CBT program. The participants were also less likely to require sleep medication than those in the control group.

Starting CBT during pregnancy may also reduce the risk of postpartum mood disorders like depression and anxiety.

In addition to prescription sleep aids, over-the-counter medications to avoid during pregnancy include:

• Advil or Motrin (ibuprofen)
• Aleve (naproxen) 
• Sudafed (phenylephrine or pseudoephedrine)
• Pepto-Bismol (bismuth subsalicylate)

Prevention

While it may not be possible to prevent pregnancy insomnia completely, there are steps that you can take to reduce your risk. Most healthcare providers consider sleep hygiene the first-line treatment of pregnancy insomnia. Sleep hygiene refers to setting up an environment that supports good sleep quality. It can improve pregnant individuals' quality of life significantly.

Consider trying one or all of the following sleep hygiene techniques:

• Keep your bedroom cool and dark, and use only a dim nightlight in the bathroom.
• Remove any screens from your room and avoid looking at them before bed. 
• Try to go to bed and wake up at the same time each day.
• Avoid eating spicy or fried foods in the evenings. Start restricting fluids in the evening as well.
• Aim to exercise for 30 minutes per day at least four to six hours before bedtime.
• Avoid caffeine and nicotine. 
• Schedule your daytime naps for earlier in the day. 
• Position yourself lying on your left side with your knees and hips bent. Keep a pillow between your legs to prevent hip or low back pain. 

Summary

Pregnancy insomnia is a common condition during pregnancy and refers to trouble falling asleep, staying asleep, or both. Pregnancy insomnia may be caused by the hormonal, physiologic, metabolic, and psychological changes during pregnancy. Regular use of sleep medication is not advised in pregnancy. Five natural remedies that have been proven to improve sleep quality during pregnancy are acupuncture, yoga, exercise, massage, and cognitive behavioural therapy. 

A Word From Verywell

Most new parents expect to give up sleep once their baby is born, but insomnia can cause sleepless nights even before the baby arrives. Pregnancy insomnia may increase the risk of serious complications, and early treatment is essential. Talk with your healthcare provider about your sleep disturbances and ask about your treatment options. Just because pregnancy insomnia is common does not mean you have to live with it. Several natural sleep options may provide relief. 

FREQUENTLY ASKED QUESTIONS

• Can you take melatonin while pregnant?

  There is not enough evidence to determine if melatonin is a safe supplement to take during pregnancy. If you have trouble falling or staying asleep while pregnant, talk with your healthcare provider. 
  

• When does pregnancy insomnia start?

  Pregnancy insomnia can start during pregnancy and often begins in the first trimester. 
  

• When does pregnancy insomnia end?

  Pregnancy insomnia usually resolves at the time of childbirth. However, it is common to experience postpartum insomnia after birth due to night-time feedings, physical discomfort, and mood changes.

• https://www.verywellhealth.com/natural-remedies-for-pregnancy-insomnia-5220964