5 Tips to Manage Pregnancy Insomnia

As most pregnant women know, the impending arrival of a newborn seems to inspire an outpouring of advice from just about everyone, including this gem: “Make sure you get plenty of sleep now because you won’t be sleeping once your baby arrives!”

Need help with this well-meaning advice? Pregnancy isn’t always conducive to getting a good night’s sleep. One in four women (25%) experience significant sleep disruption during early pregnancy, while up to four in five women (80%) report insomnia symptoms by their third trimester. 

At Capital Women’s Care in Frederick and Mount Airy, Maryland, we know that sufficient sleep is a key pillar of sustained prenatal health — and our team is here to offer expert advice on how to get the rest you need through every trimester.  

How pregnancy can undermine your sleep 

Pregnancy can affect your energy levels early on, as increased progesterone levels set the stage for the excessive daytime sleepiness that’s so common in the first trimester.  

Later trimester hormonal changes that have a relaxing effect on tissues can contribute to frequent nighttime trips to the bathroom; these changes can also make women who slept soundly before pregnancy develop a snoring problem — or even short-term sleep apnea.

Then, there are the common sleep-disturbing conditions and “side effects” of pregnancy that many women find themselves facing at various points of gestation, including: 

• Chronic acid reflux (heartburn)
• Restless leg syndrome (RLS)
• Persistent leg muscle cramping
• Ongoing lower back discomfort
• Heart palpitations while resting
• Increased fetal activity at night

Many women find it difficult to fall asleep or stay asleep when worries related to pregnancy, childbirth, and parenthood trigger the release of a stress hormone called cortisol — leading to ramped-up anxiety that keeps their minds racing instead of resting.  

A growing belly can also make finding a new go-to sleep position harder. As soon as you find a comfortable way to sleep, your baby grows, your belly gets slightly bigger, and you’re left tossing and turning again. 

The risks of insomnia during pregnancy

Lack of sleep during pregnancy is frustrating, especially when you realize you’ll continue having interrupted sleep for months once your baby arrives. But sleep deprivation is more than just an inconvenience — it can be unhealthy for both you and your baby. 

Not getting enough sleep during pregnancy is associated with: 

• Unhealthy amount of pregnancy weight gain 
• Longer labor and more painful contractions
• Greater odds of having an unplanned C-section
• An increased risk of early (premature) birth 

Research indicates there may be a relationship between prenatal sleep deprivation and increased baby weight at birth, newborn hypertension, and maternal postpartum depression.

Strategies for nine months of sound sleep

Taking steps to improve your sleep puts you in a better position for a healthy pregnancy and a smooth labor and delivery. Here are our top five tips for getting a good night’s rest while you’re pregnant:

1. Schedule your sleep hours

Pregnancy isn’t the time to stay up late binging a series, watching the news, or finishing a work project. If you have a lot going on, create enough time in your schedule to get the eight to 10 hours of sleep you need while pregnant. 

Cultivating a nightly pre-sleep relaxation routine can help — taking a bath, reading a book, listening to soothing sounds, or having a massage can all help set the stage for better rest.  

2. Watch what you drink and eat

Proper hydration during the day can help prevent nighttime leg cramps that become more common in the third trimester. Reducing fluids before bedtime can reduce nighttime trips to the bathroom throughout pregnancy.  

You’ll also want to avoid eating within an hour of bedtime and skip midnight snacking, both of which can trigger an episode of sleep-disrupting acid reflux.  

3. Keep yourself physically active 

Unless your obstetrician has told you to avoid exercise or limit your physical activity, aim to get 30-60 minutes of moderate exercise — like brisk walking, swimming laps, or taking prenatal yoga classes — most days. Regular physical activity can work wonders when it comes to falling asleep faster and staying asleep through the night. 

4. Create a supportive environment

Because pregnancy increases your body temperature, you may feel warmer than usual in bed. Setting the thermostat a few degrees lower than normal is the first step in creating an environment that’s more conducive to sleep; other helpful strategies include using a sound machine and avoiding screens for at least two hours before bedtime. 

5. Find a supported sleep position  

A comfortable, supportive bed is key to a good night’s sleep during pregnancy. Because your growing baby increases pressure on your spine, elevating different body parts with pillows is often necessary for optimal rest.

Try sleeping on your left side with your knees and hips bent; this position increases blood flow to your baby. To take pressure off your back, place a pillow between your knees, another under your belly, and one behind your back. 

Do you need more prenatal support? Call us to schedule a visit at your nearest Capital Women’s Care office in Frederick or Mount Airy, Maryland, today.