Insomnia in Pregnancy
If pregnancy is keeping you up, you’re not alone. Statistics show that insomnia during pregnancy affects up to 80% of women. While it is most common during the third trimester, it can affect you anytime.
Unfortunately, sleep disturbance can be severe in pregnancy, keeping you awake all night and impacting your ability to get on with life.
This article explores why insomnia in pregnancy happens and what you can do about it. We hope it helps you sleep better in the future.
Why insomnia happens during pregnancy
The hormonal and physiological changes that come with pregnancy are massive. The sudden, explosive increase in the ovarian hormones oestrogen and progesterone are heavily linked to causing insomnia.
Oestrogen and progesterone are critical in regulating sleep, so spikes in production can impact your sleep in ways you can’t control.
Hormonal changes also cause morning sickness, nausea, frequent urination, increased anxiety and stress, and depression – suffice to say, pregnancy changes how you feel, and it also changes how your body functions.
It is common to have insomnia in the second and third trimesters as your baby develops and your body produces more ovarian hormones. However, it’s normal to have trouble sleeping during pregnancy.
Manage pregnancy insomnia
While it’s normal to have trouble sleeping during pregnancy, you must take back control when it starts affecting your life. The reality is that most women work during pregnancy and only take maternity leave around two weeks before their due date.
Insomnia will sap you of your productivity, and it can increase anxiety and depression. Also, a lack of sleep makes driving and operating equipment dangerous.
Here are the best ways to overcome insomnia during pregnancy:
Look into a possible vitamin B12 deficiency
Not only is there a direct link between B12 deficiency and insomnia, but a vitamin B12 deficiency can also increase the risk of your baby developing a severe congenital disability known as a neural tube defect.
It’s crucial to have blood tests to ascertain if you have a B12 deficiency because this could be one of the reasons behind your insomnia.
Have a glass of warm milk before bed
Warm milk before bed can help you sleep because it contains activated tryptophan, a precursor to the sleep-regulating neurotransmitter serotonin, which is a precursor to the sleep hormone melatonin.
A warm glass of milk will also make you feel warm and fuzzy, helping you settle down for the night. Dairy milk and oat milk both contain tryptophan.
Stay away from screens an hour before bedtime.
Blue light from screens like your smartphone and television inhibits melatonin production. While this is not the direct cause of your pregnancy insomnia, it can exasperate your sleep problems and keep you awake.
Switch your devices off an hour before bedtime. Try reading a book, sketching, knitting, or bathing with candles for an hour instead.
No caffeine in the late afternoon
Limiting caffeine to 200 milligrams each day when pregnant is recommended, but you can quickly review this with a few food/drink choices.
Decaf coffee and tea still contain 3% caffeine, and chocolate products (cereals, bars, or cakes) also contain caffeine.
Studies show that caffeine impacts sleep up to six hours before bedtime, so you shouldn’t consume it after 3 pm if you go to bed at 9 pm.
Take prescribed medication (as a last resort)
Plenty of sleep aids are proven safe for pregnant women, but the relief is short-term, and you will need to use them fairly often.
Before taking any sleep aids, consult your doctor beforehand – or better yet – let your doctor recommend medications on prescription.
The antihistamines diphenhydramine and doxylamine are considered safe at recommended doses, even for extended periods. Do not take benzodiazepines or herbal remedies without showing your doctor the products first.