The arrival of a child is one of the biggest life changes a person can experience. It brings a new way of life that revolves around the baby’s schedule. But even before that, the nine months of pregnancy are also a time of both physical and hormonal changes. Habits change as the expectant mother must adapt to ensure the best possible pregnancy.
Even though every pregnancy is different, certain discomforts are common, such as trouble sleeping. In fact, it’s not uncommon to experience insomnia during pregnancy, especially during the first and third trimesters. Fortunately, however, this does not affect the baby’s growth. There’s no reason to feel guilty during these special moments. We’d like to share a few tips to help you reduce episodes of insomnia—whether early or late in your pregnancy—and get back to restful sleep.
Why Can Insomnia Occur During Pregnancy?
As mentioned earlier, the arrival of a child is a major life change. This is often followed by a lot of anxiety and stress about getting organized or whether you’ll be able to handle this new role as a parent. It’s completely normal and common to dwell on things and worry. You definitely shouldn’t feel guilty about it. But this can disrupt your sleep, which leaves room for all sorts of wandering thoughts.
In addition to the psychological aspect, there are various physical and hormonal discomforts that come into play. The urge to urinate becomes more frequent, especially early in pregnancy. This is due to the uterus pressing on the bladder. As a result, you may feel the need to get up several times during the night. Various physical pains, particularly back pain, can also cause sleep disturbances.
The same goes for changing sleeping positions in bed. Naturally, if the baby is used to sleeping on his or her stomach, this will quickly become more difficult as the baby grows. Finally, the significant release of the hormones progesterone and estrogen leads to a change in the biological rhythm.
Prolactin, the hormone responsible for lactation, begins to rise as early as the first trimester and is already adapting to the needs of the future infant, who will be nursing day and night. This can lead to episodes of insomnia. Obviously, this list of unpleasant side effects can take a toll on your mood. Rest assured, every woman is different, and everything happens very gradually. Nature works in wonderful ways. What’s more, there are tips to help you make the most of this unique moment in life and quickly get back to a good night’s sleep.
How can you minimize risks and make the most of your pregnancy?
If possible, engaging in moderate physical activity will help you feel pleasantly tired at the end of the day. This could be yoga, walking, or anything else that feels manageable and enjoyable to you.
The goal isn’t to push yourself too hard—it’s to stay in tune with your body. Meditation or breathing exercises can help reduce anxiety by helping you focus more on the present moment. In any case, be sure to take time to relax using the techniques that work best for you (a warm bath or a massage also work very well). Don’t hesitate to reach out to others to express your anxieties about pregnancy, childbirth, or motherhood—these are completely normal. Maintain a regular sleep schedule. Your body registers your usual bedtime and triggers the sleep hormone just before it. This helps you prepare for optimal sleep. A nap during the day can be beneficial if you feel that you didn’t get enough rest at night. Ideally, a nap shouldn’t last longer than 20 minutes, and you should avoid napping late in the day.
After lunch is the best time. A varied and healthy diet is always a plus. In the evening, eating a balanced meal that isn't too heavy helps with digestion.
Choose bedding that’s suitable and comfortable to ensure a good night’s sleep and minimize insomnia during pregnancy. A natural latex mattress can be a good option because it combines softness and support. It adapts to all your sleeping positions and changes in body shape. Plus, it doesn’t release any endocrine disruptors, which is a benefit for your health.
Finally, and most importantly, trust your body. Every pregnancy is different, but even within a single pregnancy, each trimester is experienced differently—whether at the beginning or the end. A discomfort you feel in the first few weeks may go away after a while. Healthcare professionals are there to help you— don’t hesitate to reach out to them for all the information you need. Don’t keep your doubts to yourself and spend your time worrying.
Every problem has a solution. Listen to yourself, do things at your own pace, and don't compare yourself to others. That's what matters most.