Insomnia in First Trimester: Facts and Myths
While you might be going through certain emotional changes as well, a problem like insomnia in early pregnancy is completely common mostly due to hormonal changes. Some ladies face sleep issues more in the first trimester while others face it in the third one. Excitement, nervousness and hormonal changes are so obvious to be blamed.
It is extremely normal to feel tired in the first twelve weeks of your pregnancy. Your fatigued body affects the overall quality of your sleep. The body feels drowsy all day long leading to an increased desire to take naps whenever possible. A change in your sleeping pattern does not let you sleep comfortably at night.
However, there are many other factors which cause insomnia in early pregnancy. You may take numerous naps all throughout the day but there is a lack in the quality of sleep. This is due to frequent awakenings and other discomforts.
Causes of Insomnia in Early Pregnancy:
Some of the main issues which cause insomnia in early pregnancy may be:
• Hormonal imbalance
• Anxiety or stress
• Morning sickness
• Increased hunger
• Lower body cramps
• The urge to urinate frequently
• Back pain
• Shortness of breath
• Breast tenderness
• Increased levels of progesterone
• Vivid dreams
These are a few most common causes of insomnia in early pregnancy. However, everyone’s pregnancy is different and hence, the problems or their causes.
What can I do to combat insomnia in early pregnancy?
There are a lot of things you can do to improve your sleeping pattern and get rid of insomnia in early pregnancy.
• Keep yourself relaxed and stop worrying about being a new mother
• Share your feelings with your partner
• Jot down your excitement or nervousness on a piece of paper
• Reduce your caffeine intake
• Do not skip any of the 4 meals and it must be nutritious too
• Develop a proper eating routine
• Avoid screen time before bed
• Use a blue light filter on your phone or laptop, if using them before sleeping
• Listen to a calming music to incur a deep sleep, try meditation before bed
• Lie down comfortably on your bed, relax and try to sleep
• Try different sleeping positions
• Avoid long naps during the day
If you try to follow a few of these, you will definitely notice betterment in your sleep. However, if the problem still persists, consult your midwife or gynaecologist and seek for medical help.
Is insomnia in early pregnancy harmful to my baby?
Insomnia is common during all stages of pregnancy but luckily, it is not harmful to your baby. Although your baby also doesn’t get proper sleep when you can’t, the sleeping pattern gets back to normal in a few weeks. The baby’s health is only at risk when your insomnia is severe. So, if you cannot combat sleep issues within a few weeks, don’t ignore consulting with your doctor.
Can massaging help in treating insomnia?
Yes. Getting a good back and shoulder massage is a great way to feel relaxed and be able to sleep. Have your partner do it for you and develop a lovely bond with your baby in the womb. Know the safe techniques of massage before you get one.
What exercises can help me?
Exercising is another great way to fight insomnia in early pregnancy. But make sure to only do mild exercises to relax your muscles, and put sleep within your grasp. Do yoga, stretching and deep breathing to calm your mind. However, avoid working out too close to bedtime.
Can I take over-the-counter medications for sleeping?
Either you are pregnant or not, over-the-counter sleeping aid pills are never very safe. The first trimester of pregnancy, is particularly, a crucial time to take extra care. Do not take sleeping pills without consulting your doctor. Even if you hear about any herbal or Ayurvedic medications, don’t try any before your gynaecologist prescribe you.
Can a warm relaxing shower promote a good sleep?
A warm and relaxing shower is another good way to promote good and disturbance-free sleep. However, make sure to not exceed more than 30 minutes of a hot shower in early pregnancy. High temperature can lead to various birth defects and development issues in the baby.
DID YOU KNOW?
• Sleeping well during pregnancy improves the overall health of your child. A deep sleep could impact your labor and delivery for the better. If you get proper sleep in your first trimester, you will face lesser issues of swelling or high blood pressure in your later trimesters. According to a research study, pregnant women who sleep less face longer labors and are more likely to have cesarean deliveries.
• Drinking plenty of water in your first trimester at equal intervals of time reduces issues like heartburn, morning sickness, and indigestion. Thus, it helps in combating insomnia in early pregnancy.