Moms-to-be usually worry about not being able to sleep when their baby arrives, but most of them aren’t aware that sleepiness is quite common even in the first trimester of pregnancy. A countless number of women experience sleep problems during pregnancy.
Pregnant women tend to need more sleep in their first trimester. However, most of them experience sleepiness and as a result, they feel exhausted during the day. What’s more, many women deal with insomnia during pregnancy.
If you’re in your first trimester, keep reading. We’ll share with you the most common culprits for insomnia during early pregnancy and what you can do to improve your sleep.
Having insomnia means having difficulty falling asleep and/or staying asleep. In pregnant women, this sleep disorder is more common in the first and third trimester. This is the time when out-of-control hormones, midnight bathroom breaks, congestion and heartburn happen. Luckily, you’ll happy to learn that insomnia isn’t harmful to your baby.
Insomnia is the third trimester happens usually because women have a big belly and cannot get comfortable enough to sleep. However, women don’t have a big belly in early pregnancy which means that the reason for their sleepiness is something else.
Causes of Insomnia During Pregnancy
What’s likely to keep you awake during the night includes:
- nausea or vomiting
- need to urinate frequently
- breast tenderness
- abdominal discomfort
- back pain
- leg cramps
- heartburn
- shortness of breath
- vivid dreams
- anxiety
Distracting yourself from stress-related thoughts can be quite challenging. That’s why it’s better if you start writing down all concerns on paper. You can also talk to your partner about your feelings and worries. Besides that, here are a number of additional tips to help you reverse insomnia when you’re expecting.
Diet and Exercise
Both diet and exercise can have a huge impact on your sleep. That’s why you should drink plenty of water during the day. However, you should try and minimize drinking after 7 p.m. and avoid caffeine after afternoon.
You should also consume a healthy and early dinner, which reduces the chances of heartburn. If you are hungry before bedtime, choose a light snack or drink a warm glass of milk.
Exercise is very important during pregnancy and you should stay as active as you can throughout the day.
Establish a Bedtime Routine
Develop good sleep habits by going to bed and waking up at the same time every day. Moreover, try to avoid gadgets before bedtime and taking a warm bath before going to bed. Try reading a book before sleep. You should also make yourself comfortable. Lie on your side, tuck a pillow between your knees, and use one under your belly as it gets bigger.
Make your bedroom very comfortable by keeping it dark, cool and quiet. Try to relax as much as you can by practicing meditation and trying relaxation techniques.
Fortunately, insomnia is only a temporary condition during early pregnancy and there is nothing you have to worry about. However, if the condition persists and it starts impacting your ability to function, make sure you consult your doctor.