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Does Early Pregnancy Cause Insomnia

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Strategy #: Avoid Dehydration

Tips for Insomnia During Pregnancy

Increased progesterone levels, along with a rapidly expanding uterus pushing against your bladder, mean more trips to the bathroom. While it can merely be an annoyance during the day, it can be downright frustrating at night when youre awoken for the umpteenth time. The temptation many pregnant women have is to cut down on what they drink, said Dr. Riley. But thats a bad idea. Your body needs fluid, not just for you, but for the baby too. Dehydration during pregnancy can also make you more susceptible to leg cramps or Braxton Hicks, aka false contractions. The Office on Womens Health recommends that pregnant women drink at least 10 cups of fluid, preferably water, each day. If you find that youre waking up more than once or twice a night to urinate, plan on getting the bulk of your liquids during the morning and afternoon. Cut off all liquids about two hours before bed.

Keep Track Of Your Sleep

One of the most common, and effective, sleep hygiene strategies is to set a regular sleep schedule. This suggestion is particularly true for setting a regular wake-up time, as there is no reason to crawl into bed if you dont feel sleepy.

Maintaining your standard wake time can serve as a hard reset of your biological rhythms. Your body will get used to waking up and falling asleep at a certain time making mornings much easier. Your sleep and wake cycles are controlled by hormones and those particular hormones love a good routine.

Another method of improving sleep is tracking it. We know from weight-loss and smoking-cessation research that simply keeping track of a behaviour leads humans to adjust it.

Start by keeping a record of your sleep using a paper sleep-journal or an app. The point of tracking is to notice patterns so that you can begin to use what you learn to adjust your behaviours to improve sleep.

Strategy #: Practice Good Sleep Hygiene

Many of the same strategies that can help you sleep when youre not pregnant can help you sleep when you are, said Dr. Ibrahim. These include sticking to a regular sleep schedule , cutting off caffeine after lunch , and avoiding the use of electronic devices such as smart phones, tablets and laptops since many emit a type of light called blue light, which can make it harder to fall asleep.

Regular exercise is also key. The United States Department of Health and Human Services recommends that pregnant women get at least 150 minutes of moderate exercise such as brisk walking or swimming each week. But try to exercise earlier in the day at least four hours before bedtime since evening workouts can raise your body temperature and heart rate and make it more difficult to fall asleep, said Dr. Kathryn Lee, Ph.D., R.N., a professor of nursing at the University of California, San Francisco.

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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

Insomnia In Pregnancy Is Treatable

Why Is Insomnia In Early Pregnancy A Big Threat ...

Changing sleep habits can be hard, so draw on your social support. Pregnant women often share their beds with partners, other children and even pets. Its important to get clear on the strategies you are going to try.

Having a plan about who will get your toddler a drink of water in the middle of the night or when the electronics need to be turned off is essential.

The time to have these conversations is not at 3 a.m. plan ahead!

In the end, insomnia in pregnancy is a treatable condition. Women with more serious insomnia also need access to online or in-person sleep resources as they transition to parenthood something that our research group is currently trying to solve.

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Different Attitudes To Food

While it might be too early for the cravings to set in just yet, aversions or taking a dislike to certain foods and drinks is a clue. ‘I just couldn’t stomach tea, says Lauren of Belle Du Brighton. ‘That’s how I knew with my second pregnancy at just three weeks.’ And have things started to taste funny? ‘The copper taste in my mouth was the first sign’, according to Dawn from Mummy’s Little Peeps.

What Can I Do For Insomnia During Pregnancy

Okay, so were going to divide this up into medical treatments and lifestyle interventions. Lets dive in.

How to treat insomnia in pregnancy

Getting treatment for insomnia in pregnancy first means getting to the root of the cause. That means working with your doctor to find the appropriate treatment for your specific needs.

Here are some treatment that might help:

  • Talk therapy can be an effective treatment. In this study, women who underwent cognitive-behavioral therapy saw a significant reduction in their insomnia. This study hopes to explore the worth of digital CBT to do the same.
  • Some antidepressants have been deemed safe for pregnancy. Heres an outline of which ones have been approved by the FDA, but its vital that you take these medications only under the supervision of your doctor.
  • Antihistamines might help you drift offbut again, make sure that you talk to your healthcare provider before you take anything. Many over-the-counter sleep aids have not been sufficiently tested or are not safe to use when you are pregnant.
  • Herbal remedies may help. A cup of chamomile tea might help relax you.

How to deal with pregnancy insomnia

Does pregnancy insomnia go away?

Unfortunately, theres no easy way to answer this. For some, addressing an underlying cause will help you get the rest you need. For others, lifestyle changes may make bedtime a little easier to come by.

We know that sleep might not be easy right nowbut its also very important.

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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:

Other Reasons For Insomnia During Pregnancy:

How to Treat Insomnia during Pregnancy | Insomnia
  • Babies movements which start in early midnight hours
  • Bloating and other digestive troubles
  • Stress and anxiety about changes happening to you
  • A frequent desire for going to the loo
  • Nausea and other discomforts
  • Leg cramps and back pain
  • An uncomfortable or unsatisfying change in sex life and much more
  • However, there are simple ways to overcome all this havoc happening in your life. Here we have compiled the top 25 ways to deal with insomnia during pregnancy.

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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 women’s 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 women’s 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

    Can You Feel Like Your Period Is Coming And Be Pregnant

    Headaches and dizziness: Headaches and the feelings of lightheadedness and dizziness are common during early pregnancy. This happens because of both the hormonal changes in your body and your increasing blood volume. Cramping: You can also experience cramps that might feel like your period is about to start.

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    What Is The Best Sleep Position During The 1st Trimester

    In the first trimester, sleep position doesnt play as important of a role as it does later in pregnancy because your uterus hasnt yet grown large enough to push on your other organs and blood vessels. Sleeping on your back might become uncomfortable as your uterus grows. A growing uterus can also press on the vena cava, reducing blood return to the heart and causing low blood pressure .

    Stomach sleeping is almost impossible by the third trimester, but it might not be a problem during the first trimester. Many pregnant women find that side sleeping feels the most comfortable and reduces snoring. Many physicians recommend sleeping on the left side over the right because it lets blood flow more freely. However, a 2019 study found that back and right-side sleeping do not increase poor pregnancy outcomes or increase birth complications.

    The position a pregnant woman chooses to sleep in should be chosen based on comfort and physicians recommendations. Since back and stomach sleeping may become uncomfortable during the second trimester, some pregnant women might want to become accustomed to side sleeping during the first trimester.

    Insomnia In Very Early Pregnancy

    Moms Hub: Pregnancy Insomnia Third Trimester

    So it’s 5.38 in the morning and I have been awake for just over an hour………Anyone else had this, this early in PG, I’m 4 weeks and 1 day, normally I sleep right through and have trouble getting up for work in the mornings……Is this going to last or what…help please

    Hello. I hate to tell you this but it ^never goes away^.I’m 38 weeks and STILL haven’t had a proper night’s sleep – compounded by the size of my bump and the fact that even turning over in bed requires me to psych myself up… My suggestion – don’t fight the insomnia. Get yourself a couple of DVD box sets and just watch an episode or two when you’re about to climb the walls/claw your own eyeballs out from lack of sleep. And when people say to you, ‘Oh just you WAIT til the baby’s born if you think you can’t sleep now‘ tell them to cock off. I personally am looking forward to a tangible reason for my sleep deprivation, even a screaming newborn.

    Hi Hoops – I’m 37 weeks and was up between 2 and 3 watching the West Wing – sorry I missed you!My insomnia hasn’t been quite as awful as McSnail’s – I had a bout of it right after the positive pregnancy test – so about where you are – then it went away until about 18-20 weeks then came back with a vengeance from week 30 – and from then it’s been pretty much constant. At your stage, I think it’s definitely hormonal. At the later stage – I’ve noticed that I wake up hungry so I think it’s the baby making an early bid for night feeds!

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    Can Insomnia Be A Sign Of Pregnancy

    Even though insomnia is a common occurrence during pregnancy, it is not a reliable early indicator of pregnancy for a couple of reasons, including:

    • It may not occur often or early enough to be an actual physical sign of being pregnant.
    • Insomnia is the most common sleep disorder, affecting millions of people of all genders and ages.

    Consequently, insomnia should not be relied upon as a sign that a person has become pregnant.

    Signs Of Early Pregnancy

    Just to re-cap, these were my signs of early pregnancy.

  • Waking at Night to Pee
  • Intense Dreams
  • Thursday 22nd of August 2019

    I’ve been having all the similar symptoms like cramping, spotting, frequent urines, insane insomnia & the most vivid dreams?? I feel like a rabbit as I’m constantly feeling aroused & I feel like something is sitting on my pelvis??

    I took a pt 10 days after ovulation but came back negative but I haven’t taken another yet as my periods are irregular? So I just thought I’d take another test in a couple more weeks?

    The problem is, is that I was told by the Dr not to fall pregnant due to the fibroids that had developed earlier in my life but now it’s grown so I stopped trying? Now what do you know, the second I stop trying, I get all the symptoms. Now I’m scared to know cz of the fibroids??? Do you think I should do another test now as it’s been over 3 wks after ovulation?

    T. Dixon

    Sunday 4th of August 2019

    I have no idea if Iâm pregnant or not. I took a test. It it came up negative. Should I wait until my next period to take a test? Or is this something I should see a doctor for? Also, my grandma had her period for five months while she wasnpregnant with my mom.

    Adriana

    Wednesday 15th of May 2019

    Monday 8th of April 2019

    About Lindsey:

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    How Sleep Changes Early In Pregnancy

    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.

    Tender Or Sensitive Breasts

    Yoga for pregnancy insomnia

    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 Causes Of Sleeplessness In Pregnancy

    Why do you have sleep issues during pregnancy? Here are some of the most common reasons.

    Heres a breakdown, using research provided .

    • Common causes of poor sleep in the first trimester include nausea, waking up to urinate, and an aching back.
    • Common causes of poor sleep in the second and third trimesters include feeling the baby move, heartburn, tingly sensations, or shortness of breath.
    • Right before labor, the body starts to release elevated oxytocin, which promotes nighttime wakefulness. Think of this as your bodys way of helping you stay alert when your new baby needs nighttime feeding.

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