How to Deal with Insomnia During Pregnancy?


After the baby is delivered, sleep deprivation for a new mother is inevitable. You probably weren't aware that it might also happen in the first trimester of pregnancy.

Sleep issues are common among pregnant women. During the first trimester of their pregnancies, pregnant women typically sleep more, but the quality of their sleep drastically declines. It seems that being pregnant might leave you feeling worn out all day long. Additionally, it might keep you up at night.

How unfair that you can't seem to get it when you need it the most. You keep reminding yourself that this is your last chance for a very long time (at least until your baby starts sleeping through the night). Still, you are unable to obtain any. And no, we aren't discussing intimacy; we are discussing sleep!

Yes, you and many other pregnant women are having trouble getting that delightful Zzzs. Insomnia, or the inability to sleep or stay asleep, can be particularly painful during the third trimester when it's thought that more than 75% of expectant mothers experience it.

Getting adequate sleep is essential for optimum health, regardless of the cause of your insomnia or disturbed sleep, including worry, bizarre pregnancy dreams, numerous trips to the bathroom, or your adorable baby kicking you in the ribs. Here are some further details regarding the causes of insomnia and how to manage and maybe prevent it while pregnant to help you enjoy a better night's sleep.

What is Insomnia?

A sleep problem called insomnia makes it difficult to fall asleep or stay asleep through the night. This common sleep issue can make you wake up too early, preventing you from returning to sleep, and it can make you feel as though the sleep you did manage to obtain wasn't refreshing or rejuvenating.

Up to 60% of pregnant women may experience insomnia, which can influence their mood, energy level, health, and productivity at work.

What results in sleeplessness during pregnancy?

Expecting? There are numerous causes why you can be fully awake in the early morning. These may consist of the following:

       i) need to urinate frequently

       ii) nausea or vomiting

       iii) back pain

       iv) breast tenderness

       v) abdominal discomfort

       vi) leg cramps

      vii) shortness of breath

     viii) heartburn

       ix) vivid dreams

Stress may also be a factor in other causes of insomnia. You might be concerned about how you'll manage work and become a new mother while in labor and delivery. You might have trouble falling asleep because of these thoughts, particularly after your third restroom trip.

Even though it may be challenging, try to remind yourself that worrying is counterproductive. Try recording all of your worries on paper as an alternative. You will have an opportunity to think about potential solutions as a result.

Turn the page in your journal and concentrate on another concern if there are no solutions or nothing you can do. This can aid in clearing your mind so that you can sleep. You may feel better if you are honest with your partner about your emotions and concerns.

Set up a Bedtime Schedule

Establishing sound sleeping habits is one of the finest things you can do to manage insomnia while pregnant.

Try to start by going to bed at the same time each night. Start your routine with a calming activity to aid in relaxation.

Avoid using screens for at least an hour before going to bed. Your body's circadian rhythm may be impacted by blue light from the TV, your mobile device, or your tablet. Instead, consider reading a book.

A relaxing bath may put you to sleep as well. Just watch that it doesn't get too hot because that could harm your developing baby. Early in pregnancy, this is especially true.

      i) Avoid hot tubs for your safety.

      ii) Drink a lot of water

     iii) Drink a lot of water daily, but lessen your intake after 7 o'clock. 

     iv) Caffeine should be avoided beginning in the late afternoon.

Eat and Sleep

Eat a balanced dinner, but take your time, so you don't get heartburn. A quick meal might also be beneficial, but avoid going to bed hungry. If you must eat something after dinner, have a little snack. Eating protein-rich food can maintain stable blood sugar levels during the night. Having a warm glass of milk can also make you feel tired.

Behavioral, Cognitive Treatment, or CBT

CBT for insomnia is a type of CBT therapy. People can use Trusted Source to control their thoughts and feelings about sleep and sleeping when modifying their behavior.

People who suffer from severe sleep deprivation may benefit from CBT for insomnia. It can benefit someone by Recognizing their insomnia. Make healthy changes that lessen insomnia by talking through the emotions contributing to it. CBT may be very beneficial for people dealing with depression or anxiety.


The regular occurrence of insomnia in the early and late stages of pregnancy does not typically indicate a problem.

Insomnia follows pregnancy in 33.2% of cases, according to a 2018 research of 486 pregnancies. Many of the sleep problems people encounter after having a baby may partly be explained by living with a newborn.

A person may be able to get rid of their pregnancy-related insomnia with the help of appropriate care and lifestyle modifications like exercise and therapy. A doctor might also be able to point out problems and assist individuals in finding remedies.

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