Insomnia while Pregnant
Insomnia is when you can’t sleep. Most pregnant women have insomnia sometime. It seems to happen most in early and late pregnancy.
Insomnia can happen in more than one way. You might have trouble falling asleep at night. Or you might wake up in the middle of the night or too early in the morning. You can’t get back to sleep.
It is vital to get plenty of rest during pregnancy. You need at least 8 hours of sleep every night.
Causes
Changes in hormones and other things that cause insomnia during pregnancy are:
- Caffeine, even in small amounts
- Needing to pass urine more often
- Nausea and vomiting
- Stress, fear, worry, or bad dreams
- Overheating and sweating
- Not enough exercise
- The baby’s kicking and moving around
- Large meal close to bedtime
- Can’t find a comfy sleep position
Some medical problems can lead to insomnia, too. These include:
- Depression and anxiety disorders
- Overactive thyroid gland
- Shortness of breath caused by heart or lung conditions
- Allergies and early morning wheezing
- Any illness or injury with pain or discomfort
Treatment
Look for and address the cause. For example, if you stop taking caffeine, you may sleep better. Ask your health care provider for ways to treat medical problems that cause your insomnia.
Some doctors may prescribe sleep medicine late in the 3rd trimester to treat false labor.
Self-Care
- Get regular, moderate exercise earlier in the day. Discuss your exercise routine with your doctor.
- Avoid caffeine in all forms, if you can.
- Don’t drink alcohol during pregnancy.
- In the evening, dim the lights in the house.
- If overheating and sweating is a problem, wear light nightclothes.
- Don’t do things that hold your attention and keep you awake. Example: watching a suspense movie on TV.
- Count sheep. Slow counting is a soothing thing to do. Picture an image that repeats over and over.
- Avoid taking technology in the bedroom.
- Eat or drink things that may have a calming effect.