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What To Take For Insomnia During Pregnancy

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Strategy #: Practice Good Sleep Hygiene

Combating Insomnia During Pregnancy |Third Trimester Pregnancy Symptoms|

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.

Other Reasons For Insomnia During Pregnancy:

  • 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.

    Insomnia In Pregnancy Hurts The Baby

    The insomnia during pregnancy does not harm the babys development, however recent studies have shown that decreasing sleep quality of the gestures can increase the risk of premature birth. This would be due to the fact that due to insomnia there would be greater release of hormones related to stress to inflammation, such as cortisol, for example.

    In this way, should the pregnant woman have insomnia, it is important to consult the obstetrician and, in some cases, psychologist so that you can relax and have an optimal nights sleep. In addition, it is recommended that the woman should have adequate food and practice physical activity as per guidance from the physical education professional and obstetrician.

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    Categories Of Medications For Use In Pregnancy

    The following classification of the effects of medications during pregnancy is used:

    • Category B: Animal studies have not indicated a fetal risk but no controlled studies in pregnant women exist, or animal studies have shown an adverse fetal effect that is not confirmed in controlled studies in women in the first trimester. There is no evidence in later trimesters.
    • Category C: Animal studies have shown adverse fetal events, but no controlled studies in pregnant women exist, or studies in humans and animals are not available thus, the medication is given if the potential benefit outweighs the risk.
    • Category D: Risk to fetus is present, but benefits may outweigh the risk if a life-threatening or serious disease exists.
    • Category X: Studies in animals or humans show fetal abnormalities the drug is contraindicated for pregnant women.

    Therefore, medications are deemed to be safer when additional research supporting safety in humans is available. However, an individuals risk with the use of any drug may still result in unacceptable consequences.

    Causes Of Insomnia During Pregnancy:

    5 ways to fight insomnia during pregnancy

    Let us look at the various reasons behind the sleeping problem during pregnancy,

  • Pregnancy causes shifts in hormones in our body. Pregnancy hormones like progesterone and estrogen cause changes in respiration and physiology which disrupt sleep.
  • Digestive disorders like nausea, bloating, heartburn, indigestion etc. cause much uneasiness and keep us awake.
  • Anxiety and jitters about being a new mother, proper development of the baby in the womb, balancing work and motherhood are common fears that occupy our mind and disturb our sleep.
  • Pregnancy causes muscle cramps due to changes in physiology and stress on various muscles caused by the growing uterus. Back pain, leg cramps usually interfere with your ability to have a good nights sleep.
  • The growing baby pushing against your bladder causes frequent urges to urinate. This also goes on during the night, interrupting your sleep.
  • Heightened metabolism.
  • The growing baby bump makes it very difficult for you to find a comfortable position to lie down. This starts during the second trimester and gets worse in the third trimester when the baby is growing in full.
  • Breathing difficulties when lying down is another major cause of difficulty in sleeping. The pressure on the diaphragm by the growing uterus and hormonal changes cause shortness of breath and much restlessness.
  • Most women experience vivid and intense dreams due to fluctuations in pregnancy hormones. These dreams often wake you up during the night.
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    Can You Take Melatonin While Pregnant

    Many pregnant women have trouble sleeping, but some sleep aids do more harm than good. Find out if melatonin is safe while expecting.

    During pregnancy, its perfectly normal to toss and turn every night. For starters, your growing belly might make go-to sleeping positions uncomfortable. Pregnancy symptoms might also be less-than-soothing, and you may feel anxious about becoming a mother for the first time.

    Some mothers-to-be may try to combat their insomnia with prescription or over-the-counter sleep aidsbut are these safe? Also, can you take melatonin while pregnant? Heres everything you need to know.

    What Are Tips To Sleep Better While Pregnant

    There are a number of ways to improve sleep during pregnancy that dont involve medications.

    • Limit caffeine during the day and avoid it in the afternoon and evening
    • Drink less in the evening to reduce urination during the night
    • Avoid heavy meals and spicy foods before bedtime which can cause heartburn and indigestion
    • Snacking before bedtime may reduce morning sickness
    • Drink warm milk before bed
    • Take naps: keep naps 30 to 60 minutes and do not nap too late in the day
    • Write down the things you worry about before bed and to reduce waking in the middle of the night with anxiety
    • Enroll in a class about labor and delivery, baby care, or breastfeeding, so you dont worry about what to expect
    • Practice relaxation techniques
  • A pillow tucked between bent knees can support the lower back
  • A pillow tucked behind the back can help you sleep on your side
  • Special pillows can support the belly
  • Use extra pillows under the head to help relieve heartburn
  • An egg-crate foam mattress pad may help relieve hip discomfort
  • Keep a regular sleep schedule
  • Keep the room cool and dark
  • Maintain a relaxing bedtime routine
  • Sleep on your side
  • Use the bed only for sleep and sex
  • If you cant sleep after 20 to 30 minutes, get out of bed and listen to soft music or read
  • Go back to bed when you feel sleepy
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    Complications Of Pregnancy Insomnia

    It’s important to address pregnancy insomnia. Your body needs rest right now to care for your growing baby. Pregnancy insomnia or obstructive sleep apnea in pregnant women may be exacerbated by smoking, obesity, age, or a family history of it and this could make you more likely to have a premature delivery, a longer labor, or a C-section delivery, all of which could put your baby at risk.

    Untreated sleep apnea may also lead to pregnancy complications, such as high blood pressure, and difficulty sleeping after birth.

    It may also make you more vulnerable to depression after you deliver.

    Practice Better Sleep Hygiene

    Yoga for pregnancy insomnia

    Sleep hygiene refers to habits that make it easier to fall asleep. Good sleep hygiene signals the brain to wind down and begin sleeping.

    People may wish to try the following:

    • Only sleep in the bed and not anywhere else.
    • Wake and go to bed at the same time each day.
    • Keep the bedroom dark and cool.
    • Make the bed as comfortable and inviting as possible.
    • Do not use screens in bed, such as phones or television.
    • Get up if you cannot sleep after 15 to 30 minutes.
    • Limit caffeine before bed, or eliminate it throughout the day.
    • Limit fluids in the hours before bedtime.

    Other habits to promote sleep include having a massage to reduce stress or taking a warm bath before bed.

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    When You’re Pregnant And Can’t Sleep

    Brian Levine, MD, MS, is board-certified in obstetrics and gynecology as well as in reproductive endocrinology and infertility.

    If you have trouble sleeping during pregnancy, you’re not alone. Research shows that between 20% and 60% of pregnant women experience insomnia at some point during their pregnancy.

    Insomnia comes in a few different forms. You can have trouble falling asleep when you try to go to bed or wake up in the middle of the night and have trouble going back to sleep. Between the various physical discomforts of pregnancy and the worries of bringing a child into the world, there may be plenty to keep you up at night.

    Taking medication to help you sleep during pregnancy can be risky, especially in the first trimester. There are several other natural things you can do to combat insomnia in pregnancy. Here are some tools that can help you improve your sleep quality and duration.

    How To Get Enough Rest While Pregnant

    Youll probably endure plenty of sleepless nights once the baby arrives, soits important to get enough sleep while you can. For occasional help,over-the-counter remedies containing diphenhydramine are fairly safe, Piensays.

    For more chronic sleep problems, lifestyle changes like abandoningtelevision and electronics before bed are helpful. Pregnant women shouldnot underestimate the effect of stress on their sleep. Stress reductiontechniques are essential.

    It’s clearly a time when there are a lot of biological changes going on,but, in addition, expectant parents may be moving homes or just trying tofigure out what theyre going to do after the baby is born, Pien says.There can be a lot of other stressors, and sometimes the first chance thatpeople get to think about it is when the lights go out.

    She suggests making to-do lists for the next day before bedtime to avoidtaking stress to bed with you.

    Once the baby comes, make sure to prioritize sleep, even though yourlifestyle will change.

    People are going to want to come over, but dont worry so much aboutmaking sure that the house is clean and all of that, she says. Setpriorities around getting enough sleep, and know that its going to take afew months.

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    Cant Sleep While Pregnant

    Certain hormonal changes, along with other pregnancy-related discomforts can sink a good nights sleep. Heres how to snooze more soundly.

      This guide was originally published on May 22, 2019.

      Like the perfect maternity outfit, sleep is something many pregnant women covet. My second and third pregnancies, for instance, were plagued with such bad morning sickness that I was left vomiting throughout the night. When that eased, my sons kicking became so intense that one particularly sharp jab in the middle of the night caused me to awake to soaked sheets Id peed all over my bed.

      According to one study published in the journal Sleep Medicine in 2015, most women experience some type of sleep problem during pregnancy. Of the 2,427 women surveyed, for example, all reported frequent nighttime wakings while they were pregnant nearly 60 percent reported insomnia and about 80 percent found it difficult to find a comfortable sleeping position.

      My patients always come to me in a panic because theyre worried about not sleeping, said Dr. Laura Riley, M.D., an ob-gyn at New York-Presbyterian/Weill Cornell Medical Center in New York City. But this sleep deprivation isnt harmful in any way to you or your baby. Your body will naturally protect itself and make sure you fall asleep eventually, Dr. Riley added. Youll get the rest you need.

      What To Do About Insomnia During Pregnancy

      Pin on Pregnancy Insomnia

      Sleeping while pregnant can already be difficult due to the large belly. Pregnancy insomnia can take this problem to a whole new level! Growing a human is already exhausting work without trying to do it with little rest. If you cant sleep and think you may be suffering from pregnancy insomnia try some of these remedies! Ive broken the list down into natural remedies, over the counter remedies, and last resort options.

      Nothing in this post should be used as medical advice. Always consult your doctor before taking any medications, natural or otherwise. Everyones situation is unique and what may be safe for one person may not be safe for another. These are remedies I have personally used or been recommended by other pregnant women.

      The first thing to know about pregnancy insomnia is that you are not alone. 40% of pregnant women experience some insomnia during pregnancy in the first and second trimesters and the number jumps to 64% in the third trimester according to a study from Science Daily. It can be caused by many different things and vary from the occasional night of sleeplessness to an every night ordeal.

      My experience, unfortunately, has been the second so, believe me, I know your pain! Mine began somewhere around 30 weeks pregnant and was an issue almost every night until my daughter was born. Luckily with my first daughter, I had almost zero insomnia issues or I may have reconsidered getting pregnant again!

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      Is It Safe To Take Melatonin Supplements While Pregnant

      Currently, there isnt enough research to confirm that taking melatonin supplements while pregnant is safe. Experts dont recommend melatonin for insomnia, the sleep issue most commonly faced by pregnant women. Rather, melatonin has been found to usefully treat jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.

      In certain instances, however, healthcare professionals may recommend melatonin to pregnant women or women trying to become pregnant. For example, some professionals recommend melatonin supplements for older women trying to become pregnant and for pregnant women with preeclampsia. Studies suggest melatonin might also be useful for women with endometriosis.

      In pregnant women without a documented health issue known to be associated with low melatonin levels, supplementation might not be a good idea. Melatonin levels naturally rise throughout pregnancy. One potential risk of supplementing with melatonin during this time could be too much melatonin in the body.

      Researchers havent conducted much research on the safety of melatonin supplements in healthy pregnant women. In an animal study of pregnant rats, melatonin supplementation negatively impacted litter size, as well as the growth and mortality rates of the pups. However, we dont know if these results can be generalized to humans.

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      Why Cant I Sleep During Pregnancy

      Insomnia during pregnancyits cruel, butpretty common. Lets talk about why it happens, when its the most prevalent, and how to deal with it.

      By OBGYN and fertility expert Dr. Kenosha Gleaton

      So, youre pregnant youre tired, nauseated, and walking around with a little human on your bladder. You probably feel like you need a good nights sleep more than ever before, yet you cant seem to fall asleep or stay asleep. Heres the 411 on pregnancy and insomnia.

      Insomnia During Pregnancy: Causes Treatment And Remedies

      Yoga for Pregnancy Insomnia: Pregnancy Insomnia Remedies

      The phase of pregnancy in a womans life is nearly a roller-coaster ride. Frequent mood swings, food cravings, body aches, increased trips to the bathroom, pre-baby jitters, and many more changes and transformations are experienced by a woman during her pregnancy. One such issue that keeps her troubled during this period is insomnia. Sleepless nights, is the most common complaint that most of the women come up with.

      Insomnia during pregnancy can be caused due to many reasons. It can either be the excitement or anxiety about your baby that keeps you awake every night. These sleepless nights will again lead to more frequent mood swings, since your body does not get the required amount of sleep. And so, insomnia during pregnancy is a condition which needs proper attention and care.

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      Does Pregnancy Insomnia Go Away

      Insomnia during the first and last stages of pregnancy is a common problem and does usually mean anything is wrong. For most women insomnia during the first trimester will pass hence you will not have to worry about your sleeplessness. But if you experience severe leg cramps or heartburn which keeps you awake all night then consult a physician. Try out all the remedies given above and implement the one which best suits you. Also consult your doctor before implementing any treatment methods.

      References

      Medication Use For Sleep Disorders

      Using the categories outlined above, medications for the treatment of the most common sleep disorders during pregnancy can be grouped. These conditions include insomnia, RLS, narcolepsy, and parasomnias. The safety of drugs decreases as you move from Category B to Category C to Category D and, finally, to Category X.

      According to published research, hypnotic benzodiazepine receptor agonists are the most commonly prescribed drugs for insomnia in pregnant women, but other medications are also sometimes prescribed.

      Consider the sleeping medications available during pregnancy for each of the following conditions:

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