Insomnia is a sleep disorder that makes it difficult to fall or stay asleep at night. This common sleep issue can also cause you to wake up too early and be unable to return to sleep, as well as make you feel as if the sleep you did get was not refreshing or restorative.
Insomnia can strike at any time during pregnancy. Weight gain-related insomnia is more common later in a pregnancy, “whereas anxiety-related symptoms are more common earlier in the pregnancy.”
Because so many changes have occurred in the body by the third trimester, many women find it difficult to sleep during this time. “Anatomically, women have a fairly large baby in them by the third trimester. The aches and pains that occur during the third trimester may make it difficult for some women to sleep well.
Insomnia can be a normal reaction to things that change in the body. During pregnancy, a woman’s whole-body changes, and a lot of those changes are things that can lead to sleep disruption.
Many factors can contribute to sleep deprivation during pregnancy, including:
1. Changed sleeping position
Growing another human causes many structural changes in the body, which may mean that your normal sleeping positions are no longer comfortable. For example, if you prefer to sleep on your stomach, you may be unable to do so as your pregnancy progresses. This can interfere with your sleep and make it difficult to find a comfortable sleeping position.
For many women, pregnancy can be a stressful time, and being anxious can lead to sleepless nights.
3. Back pain
According to research, 50 to 70 percent of pregnant women experience back pain, which is frequently a cause of pregnancy insomnia. Overweight women and those who have had back pain during a previous pregnancy are more likely to develop back pain.
Managing insomnia during pregnancy is similar to coping with insomnia at any other time of life, and as such, there are some simple strategies and home remedies for pregnancy insomnia that may be beneficial. Maintaining good sleep hygiene is an important component of dealing with this condition.
Here are some smart sleep tactics:
1. Keep a consistent bedtime and waking time
2. Keep your bedroom cool, dark, and quiet.
3. Take short daytime naps.
4. Use your bed only for sleeping.
5. Avoid large meals before bedtime.
6. Limit your intake of caffeine
7. Unwind before bedtime by using relaxation techniques such as meditation or soaking in a warm bath.
8.Limit or eliminate use of screens and blue-light LED devices such as smart phones and tablets for an hour or two before bed
9.Exercise regularly and earlier during the day
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