There are multiple pregnancy pillows designed to help in achieving a comfortable sleeping position.”ĭepending on what symptoms are causing your insomnia, you may need to try a few different strategies to find a solution that works for you. If you’re experiencing back pain, you can place a pillow between your legs to alleviate some pressure. “For optimal comfort and blood circulation, we recommend sleeping on your side with your knees bent. “If you simply can’t get comfortable, try changing sleep positions,” Osterdahl says. He also suggests limiting caffeine intake, engaging in light exercise, and avoiding long daytime naps. 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. Tried and true techniques for more restful sleep can be helpful when you’re pregnant and experiencing insomnia. Tips For Managing Insomnia During Pregnancy “These symptoms can manifest throughout pregnancy, changing from day to day,” she explains. Lyon tells Romper that nausea, night sweats, and restless leg syndrome can also keep expecting moms awake more than usual, noting that different symptoms can cause insomnia at different points in pregnancy. “In addition to the physiological changes, stress and anxiety - as well as depression - can certainly make you lose sleep as you are anticipating and preparing for the arrival of your new baby.” “Most commonly, sleep is negatively impacted by general physical discomfort: your belly is growing, you’re experiencing back pain, pelvic pain, nausea, heartburn, and frequent urination through the night,” Osterdahl says. Though the urge to rifle through the fridge for a midnight snack can be overwhelmingly strong during pregnancy, cravings certainly aren’t the only thing that can keep you up at night. Monkey Business Images/Stockbyte/Getty Images Why Does Pregnancy Cause Insomnia? Though there are no exact figures available for exactly how many expectant parents experience insomnia, Lyon estimates that upward of 75% of women may experience insomnia at some point during pregnancy. “Insomnia is extremely common during pregnancy, affecting more than half of pregnant women, particularly in the third trimester as your body undergoes physiological changes and your belly is rapidly growing,” Paul Osterdahl, D.O., an obstetrician with Inspira Medical Group, tells Romper. The American College of Obstetricians and Gynecologists (ACOG) defines insomnia as “being unable to get enough sleep to feel refreshed, for at least three nights a week for one month or longer.” The organization noted that insomnia happens when a person is trying to sleep and has enough time to sleep but cannot. Read on to understand how insomnia can happen during pregnancy and what you can do to help get some much-needed shut eye. “Pregnancy’s shifting hormones and physical changes are a recipe for bad sleep,” doula and birthing expert Sara Lyon tells Romper. But does pregnancy cause insomnia? If you feel like you might never get a good night’s rest again, this is one question that can spawn a million midnight scroll sessions. The ability to sleep soundly is no exception. From the tips of your (probably) swollen toes to the (hopefully) luscious locks on top of your head, pregnancy can affect your entire body and all of its processes.
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