Sleep Problem: Insomnia during pregnancy

Insomnia during pregnancy

Why it happens AND What you can do about it

Why it happens

Almost everyday women say to me it is hard to sleep because they cannot get comfortable, or they need frequent bathroom trips, or have leg cramps , or have anxiety and excited thoughts about having the baby.

During pregnancy there are many emotional and physical changes happening therefore it is not surprising that many women experience insomnia and other sleep problems during pregnancy.

Tips to help you deal with insomnia

• Take a relaxing bath to help you to start winding down before bed. Listen to relaxing music, or have a little massage from your partner. Try to avoid television and exercise before bed time.

• Once in bed, practice your relaxation as demonstrated in this exert from  www.antenatalonline.ie to help you fall into a nice sleep.     

• Try to keep your room as dark as possible and a comfortable temperature, if you are too hot it will keep you awake. Cotton night ware is helpful in keeping you cool.

• If you are not asleep within the first half hour it is a good idea to get up and move to another room, maybe a little reading or listening to music will help make you drowsy and then go back to bed.

• If you are not able to get to sleep try not to start worrying as increasing anxiety will only make the problem worse. If you feel you have a sleep problem please speak to your doctor. However, while insomnia may be frustrating, during pregnancy it is normal.

 

Tips to deal with some of the problems causing insomnia: 

Staying awake worrying about your baby

Waking up with leg cramps

Unable to get comfortable

Frequent trips to the bathroom

 

Staying awake and worrying about your baby

Anxiety during pregnancy is very common, many women worry about baby’s health, and how they will cope as a parent. This is very normal but if it is causing insomnia every night you may need to discuss it further with your midwife or doctor.

If you are worrying about labour, birth of your and breastfeeding sign up for your antenatal classes www.antenatalonline.ie knowledge is power and preparation is key for your special day.

Try the following tips:

Share your fears with your partner, there is every chance that he is also worrying about the same things. Sharing your worries can help you both unwind and get some sleep.

Talk to a friend or family member for support.

Practice your breathing and relaxation.

Take a nap during the day as this can make you more alert and reduces the feelings of fatigue, but time your nap carefully as don’t sleep too late or for too long as this can interfere with your night time sleep.

If you continue to worry write down the things that worry you before you go to bed and discuss them with your midwife or doctor on your next visit. Try not to bring your worries to bed with you.

If you are extremely anxious, speak to your midwife or doctor, sometimes an ultrasound of your baby and seeing your baby helps reassure you that your baby is growing and developing well.

 

Waking up with leg cramps

Leg cramps may start during the second trimester of your pregnancy and they can get worse as your uterus grows and becomes heavier.

No one really knows why women get leg cramps when they are pregnant. It may be from your leg muscles getting more tired carrying the extra weight or a response to the pressure from the growing uterus. The growing uterus puts pressure on the blood vessels that return blood from your legs to your heart and pressure on the nerves that lead from your trunk to your legs.

Try the following tips:

Avoid standing or sitting for long periods

Do some calf stretches during the day and before you get into bed and rotate you ankles and move your toes when you are sitting down during the day or night.

Wear supporting comfortable shoes.

Gentle exercises for example walking helps to improve your circulation to and from your legs, however avoid getting over tired also. When resting lie on you left side to improve circulation.

Take plenty of water to remain well hydrated.

A warm bath before bed to help relax your muscles.  

There is some evidence to support potassium and magnesium supplements in reducing leg cramps, but not all studies show a benefit. Check with your midwife or doctor before you take any supplements in pregnancy.

What to do if you get a leg cramp:

Immediately stretch your calf muscles, straighten your leg, heel first and gently flex your toes back towards your shin. It might hurt at first but it will ease the spasm and the pain will gradually ease.

Massage the muscle or warming it with a hot water bottle can help. Getting out of bed and walking around for a few minutes can also help.

If your muscle pain is constant and not just an occasional leg cramp please speak to your doctor or midwife.

 

Unable to get comfortable

Getting comfortable in bed must be one of the greatest challenges as your pregnancy progresses regardless of how tired you.

During the first trimester pressure on your bladder from your growing uterus can send you to the bathroom many times during the night. Later in pregnancy it might be indigestion or heart burn.

Sometimes your back or hips are sore from carrying around the extra weight of your growing baby. Then when you do get comfortable your baby starts to kick and keeps you awake, and as your baby kick you start to worry will everything be alright with your baby. It really is difficult to get comfortable.

The best position for sleeping is on your left side and if you normally sleep on your front or back it takes time to get used to sleeping on your left side.

Try the following tips:

If you experience heartburn or breathlessness, try an extra pillow or pregnancy wedge to prop your upper body up. If your heartburn continues avoid eating late and avoid spicy food. Speak to your doctor or midwife about medications that can help relieve heart burn.

During the third trimester a sleeping bra might give some extra support to your breasts and a maternity belt might give some extra support to your hips and back. It is worth a try.

Lie on your left side with your knees bent and place a pillow between your knees. Support under your bump with a thin pillow or pregnancy wedge and place another pillow at your back for support. 

You could also try some of the support pillow made for pregnancy, some are C shaped or U shaped while others are long columns that you can use to make you comfortable.  Later, you can also use some of these pillows to support positions during breast feeding your baby.

If you cannot get comfortable try sleeping on the couch or in a comfortable reclining chair for a break away from your bed.

Frequent trips to the bathroom:

As said earlier even during the first trimester you will have frequent trips to the bathroom to pass urine. There is an increase in blood volume in your body during pregnancy therefore your kidneys are working harder to process the extra fluids resulting in extra fluid in your bladder.

If you have a lot of odema or fluid in your legs and feet, once you lie down your legs are level with your body and this makes it easier for blood to carry some of the fluid you retained to your bladder.

As your uterus expands with your growing baby it will cause pressure on your bladder making you fell you need the toilet.

Try these tips:

Avoid tea, coffee and chocolate in the evening or night.

While passing urine rock back and forward a little as this can help you empty your bladder.

Drink plenty of fluids during the first half of the day but much less in the hours before bedtime.

Don’t worry

Interrupted sleep during pregnancy is very normal