New moms-to-be are often faced with sleep deprivation after the birth of the baby. But what might come surprisingly, is the fact that many expecting moms deal with sleep issues during the first trimester of pregnancy and even later on. Pregnant women tend to have more sleep, but with lowered quality. Hence, this might lead to exhaustion during the day which can trigger insomnia during the night. Here we will discuss some of the most common causes of insomnia during early pregnancy and how to manage it.

Insomnia means that a person experiences difficulties falling or staying asleep. Insomnia can happen to all moms-to-be, especially in the first and third trimesters. Even though it might cause discomfort to the expecting mom, insomnia doesn’t seem to harm the baby.

The Culprits of Insomnia During Pregnancy

There are many causes of insomnia during pregnancy, including back pain, need to urinate, breast tenderness, nausea or vomiting, leg cramps, abdominal discomfort, heartburn, vivid dreams, and shortness of breath. Moreover, insomnia can also be stress-related and the thoughts can keep an expecting mom wide awake at night. The best way to manage stress-related insomnia is to distract yourself from these thoughts, or maybe try writing down all of your concerns on paper.

Moreover, if you seem to deal with insomnia while pregnant, it might be wise to share your concerns with your partner which will probably make you feel better. Likewise, there are other things a mom-to-be can do in order to promote sleep.

What Can a Mom-to-be Do to Promote Sleep?                                                                 

Expecting moms can do some moderate exercise throughout the day so they can sleep better. Likewise, having a healthy diet can also help promote sleep. For instance, eat a healthy snack or light dinner before bed to avoid heartburn. Pregnant women should drink more water but limit the amount after 7 p.m. in order to avoid the constant need for urination.

Moreover, expecting moms should develop a bedtime routine and set up good sleep habits. This means going to bed and waking up at the same time every day. Pregnant women should avoid blue light before bed which can impact the body’s circadian rhythm. Instead, it’s better to opt for a soothing bath or reading a book.

It’s very important that an expecting mom feels comfortable in the bed to have a better sleep. Thus, it’s advisable to try lying on the side with a pillow between knees. Likewise, it’s best to sleep in a cool and dark room or maybe practice meditation before going to bed.

It is quite usual that insomnia will last only during the first trimester and after that will pass. However, if a pregnant woman continues to have troubles falling or staying asleep, it’s best to avoid medicines and supplements but consult a sleep specialist.