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Sleep deprivation after the baby is delivered is unavoidable for a new mom-to-be. However, you may not have realized that it can also occur during the first trimester of pregnancy. During pregnancy, the majority of women have difficulty sleeping. Pregnant women tend to get more sleep during their first trimesters (hello, early bedtime), but the quality of their sleep suffers significantly. Pregnancy, it turns out, can leave you weary all day. It can also cause sleeplessness. Here are some of the most frequent causes of insomnia during early pregnancy, as well as some recommendations to help you sleep better.
What exactly is insomnia?
Insomnia is defined as trouble falling or staying asleep, or both. Insomnia can occur at any time of pregnancy, but it is more common in the first and third trimesters. With midnight toilet excursions, uncontrollable emotions, and pregnancy problems like congestion and indigestion, you may be spending more time out of bed than in it. The good news is that, while insomnia is unpleasant, it is not hazardous to your kid.
Logistics are also important. Many women struggle to get comfortable enough to sleep by the conclusion of a pregnancy. You may not have much of a baby belly to accommodate during the first trimester, but other concerns can arise during a good night’s sleep.
What causes pregnant insomnia?
Expecting? There are numerous reasons why you can be fully awake in the early hours. These are some examples:
- require frequent urination
- back pain due to nausea or vomiting
- Tender breasts, abdominal discomfort, and leg cramps
- heartburn and shortness of breath
- vivid fantasies
Stress can also be a cause of sleeplessness. You could be worried about labor and delivery, or how you’ll juggle work and being a new mother. These ideas can keep you up at night, especially after your third restroom visit. It may be tough to divert your attention away from these ideas, but remember that worrying is counterproductive. Instead, try writing out all of your worries. This will allow you to examine potential solutions. If there are no solutions or nothing you can do, close your journal and go on to another worry. This can help you clear your mind and relax. Speaking openly with your partner about your feelings and concerns might also make you feel better.
Create a bedtime routine.
Setting up excellent sleep habits is one of the most effective ways to manage insomnia when pregnant. Begin by attempting to sleep at the same time every night. Begin your routine by doing something calming to help you relax. Avoid screen time for at least an hour before going to bed. Blue light from the television, cell phone, or tablet might disrupt your body’s circadian cycle. Instead, try reading a book. Taking a relaxing bath may also induce sleep. Just make sure the temperature isn’t too high, as this can be harmful to your developing kid. This is especially true in the early stages of pregnancy. Hot tubs should be avoided at all costs.
Exercise and diet
Sleep can be affected by diet and activity.
Take a sip
Drink plenty of water during the day, but limit your consumption after 7 p.m. Caffeine should be avoided starting in the late afternoon.
Sleep by eating
Eat a good meal, but take it slowly to lessen the likelihood of heartburn. Eating a light dinner before bedtime will also help, but don’t go to bed hungry. If you need to eat something late in the evening, have a little snack. Protein-rich foods can help keep your blood sugar levels stable throughout the night. A warm glass of milk can also help you sleep .
Keep yourself active during the day so that you can rest at night.
Comfort is essential.
Making yourself — and your bedroom — more comfortable can help you sleep better.
Make yourself at home.
Make yourself at ease. Lie on your side with a pillow between your legs and another beneath your belly as it grows. If breast discomfort bothers you, use a comfortable, well-fitting sleep bra.
Changes in the climate
For the best sleeping conditions, keep your room cool, dark, and quiet. For those late-night restroom excursions, use a nightlight. A dim overhead light will be less noticeable than a brilliant overhead light.
Try to unwind.
Experiment with strategies to feel more at ease at night.
Divert your attention
If you’re laying in bed and are fully awake, get up and do something to divert yourself until you’re exhausted enough to fall asleep. It works better than lying in bed staring at the clock.
Try meditation, as well as relaxation techniques and exercises. These techniques are frequently taught in childbirth classes.
Insomnia during the first trimester will pass for the majority of women. If you’re experiencing difficulty, consider napping during the day. However, you should avoid using any sleep-inducing vitamins, medications, or herbs until you talk with your doctor. If your insomnia is interfering with your capacity to function, your doctor may be able to prescribe a pregnancy-safe sedative.