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Can Early Pregnancy Cause Insomnia

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Sleeping Products To Help With First Trimester Sleep

Tips for Insomnia During Pregnancy

Prenatal vitamins are very important to ensure the fetus gets enough nutrition to develop properly. Prenatal vitamins may help prevent conditions like restless legs syndrome, a common cause of insomnia in pregnant women. The cause of restless legs syndrome is unknown, so its unclear whether or not this condition is caused or exacerbated by one or more vitamin deficiencies.

The first trimester of pregnancy is a very delicate stage, and its best to avoid any medication, especially sleeping pills.

What Can Cause Insomnia During Pregnancy

You may experience some of the following causes of insomnia during pregnancy according to Jessica Timmons from Healthline, which in the end can lead to having sleeping problems:

  • Needing to urinate more frequently
  • Nausea or vomiting
  • Being depressed
  • Frequent fetal movements

Other causes can be related to the stress in your day to day activities or simply be anxious or nervous when thinking about labor, delivery and if you can balance your new moms life and other activities.

According to WebMD, additional probable causes that contribute to pregnancy insomnia can be related to gas due to slow indigestion, making you feel bloated and gassy, snoring, where your nasal passages may swell up and these may briefly block breathing over and over during sleep.

These thoughts can come around and hit you like a thunderstorm and keep you up worrying and thinking about things yet to come.

However, remember that these intrusive thoughts and the time you spend on them wont change the outcome unless you decide to make changes.

Try writing down those intrusive thoughts and setting up a plan to get into action.

This will let you gain control over them and let you feel less worried and stressed, eventually improving your sleep.

How Can Pregnancy Cause Insomnia

Pregnancy is an exciting time for most women, but hormonal changes and the physical discomforts associated with carrying a child can lead to sleep disturbance. It is very common for women to feel fatigued during pregnancy, especially in the first and third trimesters and with each trimester, new sleep challenges emerge.

A rise in progesterone levels, for example, can explain increased daytime sleepiness, especially in the first trimester. Hormonal changes can also affect the muscles, and can lead to snoring and an increased the risk of developing Sleep Apnoea, particularly in women who were overweight when they became pregnant. Sleep Apnoea is a condition where the walls of the throat relax and narrow during sleep, interrupting normal breathing. Frequent trips to the bathroom during the night can also disturb sleep. A number of other sleep disorders, such as restless legs syndrome and gastroesophageal reflux disease, or GERD can be caused, or made worse, by pregnancy. Worrying about labour and delivery can also lead to insomnia, as women find it more difficult to switch off. This is especially true of first time mothers.

Getting a full nightâs sleep can become even harder when the baby arrives. So, it is especially important for pregnant women to develop strategies for coping with sleep problems to ensure that they are getting adequate sleep throughout their pregnancy

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Restless Legs Syndrome And Pregnancy

Restless legs syndrome , an uncontrollable urge to move the legs whileat rest, is usually associated with older adults. But its also one of themost common reasons for sleeplessness during pregnancy.

RLS typically occurs in the evening, often when you get into bed. Thoughits uncomfortable, there is a silver lining: It doesnt last forever. Itdoes get better after delivery and actually pretty quickly, within thefirst week or so, Pien says.

RLS is often linked toanemia, which is common in pregnant women. Talk to your doctor about takingprenatal vitamins and supplements, such as folic acid and iron, to keepanemia under control.

Diagnosing Insomnia And Sleep Disturbances

Insomnia during early pregnancy: The 5 best natural remedies

A diagnosis of insomnia is usually made via self-report sleep history. Sleep diaries can also provide information about bedtime, sleep onset, nighttime awakenings, awake time, and subjective evaluation of sleep quality. Overnight polysomnograms are rarely needed to diagnose insomnia. There are also sleep questionnaires available which are mostly used for research purposes and not necessary for the diagnosis of insomnia. The Pittsburgh Sleep Quality Index measures quality and patterns of sleep, and it seems to be a reliable and valid tool in pregnant women. It includes seven items related to sleep disturbance severity, sleep-related satisfaction and the degree of daytime functional impairment, impairment perception and distress and concern-related to sleeping problem. Each item is rated on a five-point Likert scale and added up to a total score ranging from 0 to 28, with scores higher than 8, suggesting insomnia. The insomnia severity index which uses seven items to examine the patients perception of insomnia has not been specifically validated among pregnant women. The insomnia symptoms questionnaire which is a 13-item self-report questionnaire was recently validated in 143 pregnant women at 12 weeks gestation.

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Nonpharmacological Management Of Insomnia In Pregnancy

Improving sleep hygiene , stimulus control , minimising fluid intake prior to bed to decrease nocturia, managing physical discomfort using pillow support or local heat, cognitive behavioral therapy , exercise, and meditation may help insomnia., A Canadian study in 2013 reviewed nonpharmacological interventions for insomnia during pregnancy. Acupuncture, exercise, massage or relaxation therapy, and mindful meditation and prenatal hatha yoga may be beneficial for insomnia, but the studies are small and heterogeneous and therefore it is difficult to make a definite recommendation regarding these interventions in pregnant patients with insomnia. When insomnia and depression coexist, an intervention composed of partial sleep deprivation and light therapy showed promise in 12 pregnant women for treating both insomnia and depression.

CBT has been shown in nonpregnant patients to be safe, as effective as and more durable than sedative medications but data in pregnant women is lacking. CBT should improve sleep habits by identifying and changing the thoughts and the behaviors that are affecting the ability to allow the person to sleep or sleep well.

Given the possible adverse outcomes of both insomnia and the available medications for treating insomnia in pregnancy, future studies could focus more on the nonpharmacologic means of treating insomnia especially CBT.

Can Insomnia Be An Early Sign Of Pregnancy

Sanja Jelic, MD, is board-certified in sleep medicine, critical care medicine, pulmonary disease, and internal medicine.

People who can become pregnant may wonder about early signs or symptoms of pregnancy. For instance, can insomnia be one of these early symptoms?

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When Does Insomnia During Pregnancy Start

It’s normal to have trouble sleeping at any point during pregnancy, but many expectant women experience insomnia starting in the second to third trimesters, as other pregnancy symptoms increase, and a burgeoning baby belly makes it harder than ever to get comfortable in bed.

Still, first trimester woes can force you from your cozy bed and disturb precious sleep too, including morning sickness, which can happen any time of the day or night, and a constant need to pee. But if youre worried that a case of insomnia may harm your baby, rest assured it wont. So do your best not to fret and sometimes, just letting go of these feelings is all it takes to help you sleep.

What Are The Signs Of Pregnancy In The First Week

How to Treat Insomnia during Pregnancy | Insomnia

Pregnancy symptoms in week 1 nausea with or without vomiting. breast changes including tenderness, swelling, or tingling feeling, or noticeable blue veins. frequent urination. headache. raised basal body temperature. bloating in the belly or gas. mild pelvic cramping or discomfort without bleeding. tiredness or fatigue.

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Do A Little Yoga Or Stretching

The parasympathetic nervous system is activated by certain yoga poses and stretches, sending a signal to the brain to relax. Legs Up the Wall, as the name implies, is one of the most relaxed postures.

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Lie down on the floor with your seat as close to the wall as possible and straighten your legs, allowing your heels to rest against the wall. Focus on your breath as you close your eyes and let your arms fall to either side of you. Heres a wonderful video that explains the yoga poses that can help you fall asleep.

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Is Insomnia A Sign Of Labor

Insomnia is not necessarily an indication or sign of labor.

However, it has been suggested that insomnia generally worsens right before labor because of the secretion of oxytocin which is the hormone involved in stretching your cervix and uterus during labor, as well as stimulating your nipples for breastfeeding.

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How To Cope Up With Pregnancy Insomnia

Experts and doctors know that insomnia is common, especially for pregnant women. Most doctors will advise their patients to avoid overthinking, caffeine and other sleeping restraints. Avoid being excited and think about the baby this is true for first-time parents since being disciplined makes it easier for you and your current situation.

Physical exercise is much recommended for pregnant women not only does it keep you healthy, but also makes it easier to rest at night and have a comfortable sleep.

Pregnancy gives excitement and happiness for the family. However, it may be complicated to some, since in the early trimester of pregnancy, women are prone to insomnia. Sleep is essential for everyone, especially for pregnant women. Since, they carry another life in their belly, therefore taking care of two lives at once. Pregnant women need ample time to sleep to function and nourish themselves and their baby. To do this, they should try to get sleep if they could. It does not matter what the time is, as long as getting proper rest is essential. The good idea is to seek medical help to keep you and your baby safe.

How Sleep Changes Early In Pregnancy

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The first trimester of pregnancy includes many changes that affect a person’s body, some of which occur soon after conception. A handful of these adjustments can also interrupt sleep in pregnancy. Therefore, some of these early shifts can lead to insomnia.

People in the first 12 weeks of pregnancy commonly experience fatigue and excessive daytime sleepiness. Some other signs of tiredness include:

  • Poor concentration
  • Impaired job performance
  • Increased likelihood of accidents

Sleepiness affects up to 37.5% of pregnant people at 6 to 7 weeks. That’s because the increased levels of the hormone progesterone cause drowsiness. In addition, progesterone often leads to increased sleep interruptions, which may affect overall sleep quality.

Moreover, some other early pregnancy symptoms can also disrupt sleep. These include:

  • Increased appetite
  • Anxiety

By week 10 of pregnancy, people spend more time sleeping. Often this means a longer sleep duration overnight, and sometimes it includes napping during the day. This increased sleep is because sleep is more disturbed by frequent awakenings, and deep sleep decreases.

Many pregnant people complain that they get poor quality sleep during this period. Fortunately, rest tends to improve in the second trimester. However, sleep tends to worsen again with the physical discomfort of late pregnancy.

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Eating For Two Eating For Sleep

While its A-OK to give in to those pregnancy cravings , eating enough quality foods can contribute to quality sleep.

Its also important to enjoy your meals slowly to avoid a wicked case of heartburn, which can also mess with your sleep.

Try not to have heavy meals too close to bedtime. If you find your tummy is a-rumblin late at night, fix yourself a light snack, a warm glass of milk, or a hot cup of herbal tea.

Tender Or Sensitive Breasts

Changes in the breasts can be another symptom of early pregnancy. Laura from Life with Baby Kicks said: ‘I was lying on Copacabana beach with the sorest boobs in the world and just knew. My Portuguese wasn’t good enough to get a test, so we had to wait until we got home!’ Lauras experience is much like that of the many other mums to be who notice their breasts becoming larger or tenderer, the veins becoming more visible, and/or their nipples darkening and standing out.

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Common Early Pregnancy Symptoms That You Might Experience Can Include The Following:

  • Cramping
  • Very light spotting around the time of implantation
  • Morning sickness, which is pregnancy sickness that
  • may occur at any time of the day
  • Nausea, or the feeling of being seasick
  • Feeling faint, dizzy or lightheaded
  • Food cravings, or food aversions (where you cant
  • face certain foods)
  • Disturbed sleep and intense dreams
  • Mood swings, feeling a lot more emotional than usual,
  • or crying for no reason
  • Tender or aching breasts, and / or an increase in
  • breast size, changes to your nipples
  • Changes to your skin, and having more spots
  • Going off tea, coffee or alcohol
  • Heartburn
  • Temperature changes, and feeling a lot more hot than
  • usual
  • A strange taste in your mouth, which might taste metallic
  • Frequent urination, or needing to wee more often
  • A late or missed period.

Every woman is different and not all women will notice all of these symptoms.

If you have any symptoms you’re worried about, talk to a GP or your midwife.

Insomnia Poor Sleep Quality Common For Men And Women During Pregnancy

How To Deal With Pregnancy Insomnia

By Kathryn Doyle, Reuters Health

4 Min Read

– During pregnancy, women and their male partners sometimes report insomnia or insufficient sleep, which may be tied to depression, according to a new study.

Almost half of women reported that they slept more than usual during pregnancy, but did not have better quality sleep, said senior author Tiina Paunio of Helsinki University Hospital in Finland.

Overall, 12 percent of women and 15 percent of men had either insomnia or too little sleep, researchers found.

The results are well in line with those obtained from previous studies for pregnant women: symptoms of insomnia and, in particular, frequent nocturnal awakenings were very common, and a majority of the women also reported that their sleep quality had worsened during pregnancy, Paunio said.

The researchers studied a population of 1,667 mothers and 1,498 fathers in Finland who were part of a long-term study. Participants were recruited during pregnancy when almost half were expecting their first child. They provided data before their childs birth and several more times in the babys first 24 months of life.

Researchers evaluated the participants problems falling asleep, nocturnal awakenings, too-early awakenings and sleep quality as well as short sleep defined as either a two-hour difference between self-assessed sleep need and actual sleep duration or a sleep duration shorter than six hours per night.

SOURCE: bit.ly/2emyI6V Sleep Medicine, online November 3, 2016.

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Tips For Managing Insomnia During Pregnancy

Tried and true techniques for more restful sleep can be helpful when youâre pregnant and experiencing insomnia. Osterdahl recommends first trying a relaxing bedtime routine that includes avoiding blue light from screens, taking a warm bath, drinking caffeine-free tea, reading a book, or listening to calm music. He also suggests limiting caffeine intake, engaging in light exercise, and avoiding long daytime naps.

âIf you simply canât get comfortable, try changing sleep positions,â Osterdahl says. âFor optimal comfort and blood circulation, we recommend sleeping on your side with your knees bent. If youâre experiencing back pain, you can place a pillow between your legs to alleviate some pressure. There are multiple pregnancy pillows designed to help in achieving a comfortable sleeping position.â

Depending on what symptoms are causing your insomnia, you may need to try a few different strategies to find a solution that works for you. âSome causal factors can be treated independently, and others are an unavoidable part of pregnancy reality, like more frequent trips to the bathroom as the bladder is squeezed by a growing fetus,â Lyon explains. For example, she notes that deep tissue massage and hydration may help restless leg syndrome while certain supplements or prescriptions from your provider can alleviate nausea or night sweats.

Experts:

Take Sleep Hygiene More Seriously

Sleep hygiene is important for everyone, but you have very little room for error when pregnant.

I wont go into specific details on everything, but here are the most important aspects of sleep hygiene:

  • Try to sleep on a regular schedule
  • Minimize fluid intake in the hours leading up to sleep
  • Make a to-do list for the next day to minimize anxious thoughts
  • Get exercise during the day

SummarySleep should be a top priority during pregnancy. Ensure that your environment and diet contains good habits for sleeping.

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Below Are Some Common Sleep Issues During The First Trimester And Some Tips On How To Overcome Insomnia In Early Pregnancy:

1. Daytime Drowsiness

High levels of the hormone progesterone, which helps regulate womens reproductive cycle, flood through your body in early pregnancy. Not only does progesterone make you feel overwhelmingly drowsy during the day, but it also can disrupt your nighttime sleep leading to even more daytime fatigue. With all of the hormonal and physical changes your body is experiencing, it is no surprise that you are struggling to find the energy to keep up your usual daily rhythm. Allow yourself the time to rest with a short nap or two during the day, when possible, to compensate and know that most womens energy levels perk up as they make it into the second trimester .

2. Nausea

At least 75% of women experience nausea during the early weeks of pregnancy. The often mis-named morning sickness can last throughout the day and can be particularly unpleasant at night as it can keep you from sleeping. In order to help the nighttime queasiness subside, keep light snacks, like crackers, by your bed for you to nibble on when you wake up. This will help you feel better so that you can get back to sleep. Additionally, try sipping a cup of ginger tea before bedtime as ginger has been proven to reduce nausea.

3. Midnight Hunger

4. Constantly Needing To Pee

5. Insomnia

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