Sleep Tight, Little One (and You Too, Mummy!): A Pregnancy Guide to Overcoming Insomnia - December 2024

Insomnia affects almost everyone, even pregnant mums. Sleep is important for a multitude of reasons. It keeps us functioning, healthy and alive. For pregnant mums, sleep is not only a form of rest. It’s essential in supporting the growth and development of an unborn baby. Without adequate sleep, not only will the mother experience negative effects, but the child as well. Here’s what you need to know about insomnia and pregnancy. And what you can do to make sure you get enough sleep during the most crucial part of your motherhood journey. Is It Normal To Experience Insomnia During Pregnancy? Insomnia is very common during pregnancy. More than 70% of women experience some form of mild insomnia especially during their later trimesters (typically the 39th week). When we talk about insomnia it’s not just about poor sleep quality. The first kind of insomnia involves difficulty going to sleep or falling asleep. This is marked by the tell-tale ‘tossing and turning’ all night in bed. Another type of insomnia is where you are able to fall asleep but have trouble staying asleep for any adequate number of hours. Insomnia could also mean waking up too early or just generally not feeling well-rested even after getting your recommended 8 hours. If you check any or all of the above, then you definitely suffer from some form of insomnia or sleep deficiency. What Are The Common Causes Of Pregnancy Insomnia? There are no shortages of sleep disturbances commonly reported among pregnant women. These include things like back pain, nocturia (frequent nighttime urination), foetal movement, breast tenderness and leg cramps. However, this is definitely the tip of the iceberg. Many issues that may affect your sleep quality during pregnancy will most probably be hormonal in nature. This can manifest as hot flashes which can result in night sweats. The rise in oestrogen levels can also cause nasal congestion and constriction of the airways, causing sleep apnea. This a sleep disorder that makes it difficult to breathe during sleep. While progesterone (the relaxing hormone) rises as well during pregnancy it may cause you daytime sleepiness. This means you may be taking more daytime naps which will then have the detrimental effect of impairing your normal nighttime sleep cycle. Strange pregnancy dreams and nightmares may also wake you up in the middle of the night and make it hard to fall back asleep. This phenomenon has been more commonly observed in mums in their third trimester. General pregnancy discomforts can also be to blame such as a growing belly, morning sickness, heartburn, round ligament pain, and constipation. When During My Pregnancy Am I More Likely To Experience Insomnia? Some studies showed that pregnancy insomnia was much more common during the third trimester. This is usually when the telltale signs of pregnancy are at their worst, from swollen belly to swollen feet to back pain to frequent urination. However, it is not rare either for women to experience insomnia during the first and second trimester as well. It’s also not uncommon for mothers to not experience insomnia at all during pregnancy. But for those who have trouble sleeping early on in their pregnancy, it’s usually common for the insomnia to get progressively worse as the pregnancy progresses. If you are already prone to insomnia even when you’re not pregnant, then it’s best to have a battle plan before you progress further into your pregnancy. What Are the Side Effects of Insomnia on Pregnancy? Mild insomnia is usually not dangerous to mother or baby. Many women with the condition do not experience any adverse side effects. However, if your insomnia is causing severe sleep deprivation (which does sometimes happen during pregnancy) then it’s best to speak with a healthcare professional. Just like with a non-pregnant person, sleep deficiency has been linked to high cortisol levels (the body’s main stress hormone). And as we all know, maternal stress can cause a variety of negative effects on an unborn baby. Children exposed to high cortisol levels in the womb have been shown to display the following: emotional problems, symptoms of attention deficit hyperactivity disorder (ADHD) or impaired cognitive development. Sleep deficiency has also been linked to poor concentration, poor memory, irritability, weight gain, hypertension, depression, anxiety, diabetes, sleep apnea and cardiovascular diseases. Other concerns of pregnancy insomnia include insulin resistance (which may increase the risk of gestational diabetes and obesity), preterm birth and health conditions in the child. Studies have also found some connection between insomnia and certain negative side effects. These include depression, low birth weight, and even miscarriage. How Can I Address Pregnancy Insomnia? You can first address pregnancy insomnia the same way you would if you weren't pregnant. This all boils down to maintaining sleep hygiene. Sleep hygiene is basically making your bedroom (or sleep environment in general) more conducive to rest. This means turning the temperature down, blocking out all light and limiting any loud noises (and often even certain smells). A few hours before bed, try to avoid stimulating activities like eating, watching TV, playing video games or other electronics or lengthy cell phone calls while in bed. Avoid drinking caffeine if you are particularly sensitive. You may also want to do some gentle exercises or soothing activities to signal to your body that it’s time to wind-down for the night. Experts recommend the following behavioural therapies in helping improve sleep quality by adjusting our mentality and physical habits: relaxation techniques (e.g. progressive muscle relaxation) cognitive therapy (i.e. changing beliefs) sleep restriction (i.e. reducing time spent in bed) You can also try ‘sleep divorce’ where you and your spouse sleep in different rooms so that they don’t accidentally disturb your sleep throughout the night. Sometimes it’s not the environment that make sleep difficult, but the physical symptoms of pregnancy as mentioned earlier (big belly, back pain). Experts say that the best sleeping position is sleeping on the left side with knees and hips bent. Then put pillows between the knees, under the belly, and behind the back. This arrangement may help to reduce pressure on your lower back. A heating pad on the back may also help reduce pain and improve sleep. Oftentimes, just one of these tips will not yield satisfactory results. So don’t hesitate to switch things up to find the best combination of techniques in order to secure the best sleep of your life. Are There Any Safe Sleep Aids I Can Take During Pregnancy? There are plenty of sleep medications that are technically safe for pregnancy. These include some sedatives and hypnotics like eszopiclone and zaleplon, and certain antihistamines like chloral hydrate. Doctors prescribe these medications often to help treat insomnia. However, most will avoid doing so if the patient is pregnant, on the account of them having small, negative effects on your baby. Some healthcare professionals may prescribe melatonin in small doses to help pregnant mums sleep better. However, just like its use for non-pregnant people, melatonin is not recommended for extended use. Moreover, doctors still have limited knowledge of what happens to the unborn baby if a mother takes melatonin during pregnancy. In some cases, supplementation may be required. In the case of restless leg syndrome (which is a common culprit in pregnancy insomnia), your doctor may recommend iron and magnesium, which helps with muscle relaxation (and by extension, sleep). If you’re thinking about using more ‘natural’ alternatives, you might want to think twice. In general doctors, do not recommend the use of herbal sleep aids for pregnant mothers. These can often cause pregnancy complications. These include uterine contractions, low birth weight and preterm birth (especially if consumed in excess). Some common herbal sleep aids to avoid during pregnancy (and if nursing) include valerian, chamomile, passionflower, magnolia bark, and ashwaghanda. Can Pregnancy Insomnia Affect my Labour and Delivery Experience? Unfortunately there is a some small risk of experiencing childbirth complications if you’ve suffered previously from severe pregnancy insomnia, especially during the 3rd trimester. Risks include increased perception of labour pain, longer labor and increased operative births (in particular Caesarean birth). These risks can definitely make childbirth a little more difficult. Miscarriage and preterm births are also commonly observed in mothers who suffer from severe insomnia during their pregnancy. So, it’s important to make sure you get as much adequate sleep as you can throughout your pregnancy. This is easier said than done, of course, as pregnancy discomforts only increase as the months go by. Talk with your doctor about what you can do to make your pregnancy more comfortable and sleep-friendly to avoid all these complications. Will My Sleep Patterns Return to Normal After Giving Birth? Your sleep may or may not worsen after you give birth and not improve until months afterwards. If your sleep does worsen, it’s not just because you’re waking up multiple times in the night to feed your newborn. The dip in certain pregnancy hormones (specifically progesterone) may negatively affect your sleep and also your mood. Some studies have shown some connection between postpartum depression and insomnia. Sleep deprivation may actually be responsible for worsening or even causing depression in women who have just undergone childbirth. While this is not always the case, it’s important to be aware of the possibility. If you are still suffering from insomniac symptoms after childbirth, refer back to the aforementioned points about how to improve sleep (sleep hygiene, etc). If you are suffering from acute postpartum depression, it’s best to speak to a trained professional. They will prescribe you some medication or recommend talk therapy. Getting Enough Shut-Eye During Pregnancy There is no downplaying the importance of sleep. It helps restore and heal the body and the mind. Insomnia is dangerous for many reasons, not just because you keep waking up tired and cranky. Lack of sleep can throw your entire health out of whack. From your blood sugar to your immunity to your metabolism. And for pregnant women this can be nothing short of life-threatening. Especially since making a baby is already taxing on a woman’s body. Rest is sacred, so take the proper measures to preserve your sleep as much as you can on your journey of creating new life. Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner. For more insightful stories and fun recipes, stay tuned to Motherhood Story!

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