Insomnia is one of the most common issues that women may encounter when they are pregnant, particularly towards the end of the second trimester. In most cases, insomnia is neither a lack nor a desire to sleep, but is psychologically and physically induced.
As we understand the significance of sleep during this period and its role in promoting your health and a safe pregnancy, we will explain all possible reasons for insomnia and its impact, along with effective measures to feel better by improving your sleep and relieving insomnia.
Why Does Insomnia Increase in the Later Weeks?
In these weeks, many psycho-physical changes occur, contributing to recurrent insomnia, such as:
- The baby or uterus becomes larger: As the baby grows, there will be increasing pressure placed upon other organs such as the bladder and intestines, causing discomfort when lying down.
- Ongoing changes in hormones: The levels of progesterone and estrogens change, leading to interference with the sleep-wake cycle.
- Psychological stress levels rising: Worrying about delivery, as well as getting ready for the baby’s birth, and other life pressures can lead to mental overactivity and overthinking over time, which can worsen insomnia.
- Symptoms of pregnancy: symptoms that contribute to insomnia or waking up frequently during the night include:
- Back and pelvic pain.
- Heartburn or Gastroesophageal reflux.
- Frequent urination at night.
- Shortness of breath, particularly while resting on the back or during forceful exhalation.
Secret Reasons for Persistent Insomnia During Pregnancy
Some may believe that insomnia is nothing more than the struggle to sleep due to excessive thinking, but actually, it comprises much more, and is influenced by multiple factors, including:
Physical Causes
Has sleeping become a problem for you? These are some of the most common physical reasons that may hinder you from sleeping:
- Frequent nighttime urination because of pressure from the growing fetus on the bladder, causing frequent awakenings throughout the night and interference with sleep cycles.
- Weight-induced lower back or pelvis pain occurs because of changes to the center of gravity of the body.
- Heartburn or acid reflux, particularly when lying down.
- Repeated leg cramps resulting from insufficiency of essential minerals, poor blood flow in the legs due to nerve compression, or Restless Legs Syndrome.
- Breathing problems or airway constriction (especially in females with obstructive sleep apnea).
- Allergies or stuffiness, which may worsen during pregnancy.
Psychological and Behavioural Causes
The psychological and behavioural factors that contribute to insomnia are numerous. They include:
- Anxiety and excessive thinking about delivery and the postpartum period.
- Vivid dreams or nightmares.
- Late-night screen use.
- Consuming caffeine in the evening.
- Sleep schedule disturbance.
Physiological Factors
Insomnia can be an apparent reaction of the body’s adaptation to pregnancy, which occurs through physical and hormonal changes, or it can occur as a part of pre-existing conditions.
Many of these factors worsen in the later weeks of pregnancy, further elevating the risk for insomnia, such as:
- A history of sleep disorders, such as chronic insomnia and sleep apnea.
- Nutritional deficiencies in components necessary to preserve nerve and muscle health, such as magnesium or iron.
What Happens If Insomnia Persists?
Occasional insomnia does not harm the pregnant woman and does not directly affect the fetus. However, persistent insomnia may require medical follow-up to avoid the following complications:
- Chronic daytime fatigue.
- Reduced concentration and memory.
- Anxiety or depression during pregnancy or afterwards (postpartum depression).
- Hypertension in pregnancy.
- Gestational diabetes.
- preterm birth.
- Chronic sleep disorders.
Practical Tips to Reduce Insomnia
These techniques can help you manage insomnia and improve sleep quality:
Effective Sleeping Routine
Establish a consistent bedtime and ensure a sleep-conducive environment by:
- Setting fixed bedtime and wake-up times daily.
- Maintaining a dark and cool environment (18° – 22°C) and using blackout curtains.
- Removing sources of noise.
- Utilizing supportive pillows (between the knees and underneath the abdomen) to reduce pressure on the back and pelvis.
- Withholding the use of the TV or the phone in bed, as it should be exclusively used for sleep.
Habits Encouraging Relaxation
It is very easy to adopt habits that will make you relaxed and ensure that you have better sleep. These include:
- Giving up or at least avoiding the use of electronic devices an hour before sleeping, since blue light inhibits melatonin production, which regulates sleep.
- Taking a warm shower before going to bed.
- Engaging in gentle exercise, such as stretching or deep breathing exercises.
- Consuming a warm light beverage. Avoid it close to bedtime to decrease frequent urination during the night.
- Emptying your mind through writing down ideas and concerns in a small notebook prior to sleep, to calm the mind and reduce overthinking.
Balancing Activity and Rest in the Day
Consider the following:
- Practicing light physical activity during the day and avoiding strenuous physical activity near bedtime.
- Avoiding late afternoon naps.
- Taking a 10-30 minute nap while feeling tired.
- Avoiding consuming caffeine later in the day
- Avoiding heavy & fatty foods at night.
Managing Physical Symptoms
To relieve heartburn and acid reflux:
- Eat small, frequent meals instead of three meals a day.
- Do not lie down immediately after eating.
- Raise the head of the bed or use an elevated pillow.
Lower back and pelvis pain may be relieved with added pillows when sleeping, a supportive chair for sitting, and less standing.
For leg cramps or restless legs syndrome, you can try some relaxation exercises and check your magnesium and iron levels.
Cognitive Behavioural Therapy (CBT)
Cognitive behavioural therapy consists of short therapy sessions with a professional who helps change negative thoughts and behaviours associated with sleep. It teaches relaxation techniques and ways to correct the biological clock.
In some cases, a doctor may recommend sleep aids after careful evaluation, as most sleep medications are not safe for use during pregnancy.
When Is It Necessary to Consult a Doctor?
Do not hesitate to consult a Healthcare Professional if:
- It lasts for several weeks and does not improve despite lifestyle adjustments.
- Every day functioning, mood, and concentration are impacted due to tiredness.
- Appearance of related symptoms, like snoring, wheezing during sleep, or pauses during breathing.
- Symptoms of depression or rising levels of anxiety arise.
- You have abnormal movement of your legs (restless legs) or muscle spasms.
In Conclusion…
Insomnia is challenging for many expectant mothers, and it is easy to reduce its effects by understanding it, making lifestyle changes, implementing solutions, and managing related symptoms. It should always be kept in mind that insomnia is only temporary, and your sleep will gradually return to normal.