Pregnant and suffering from insomnia? You're certainly not alone! During pregnancy, many women experience sleepless nights. The frequent urination, endless to-do list and your snoring partner certainly won't help, but where exactly does this insomnia come from? And more importantly: what can you do about it? We asked ourselves the same question and that's why we investigated!
Insomnia is common during pregnancy. According to Cleveland Clinic, 25% of women experience sleepless nights in the first trimester. In the third trimester this rises to 80%! There are different 'types' of insomnia: not being able to fall asleep, waking up frequently, waking up early. It varies from person to person and from pregnancy to pregnancy whether and where you experience it. And with a bit of bad luck, you'll have all three.
Where does it come from?
During the first three months of pregnancy (the first trimester), insomnia is mainly caused by changes in hormone levels. Estrogen and progesterone play a major role here, the hormones that are also responsible for the menstrual cycle. During pregnancy you produce up to 1000 times more estrogen than before. Especially in the first trimester there is a large increase that then becomes somewhat more stable. Estrogen and progesterone also affect your sleep cycle and the increase in these hormones can disrupt your normal sleep rhythm, resulting in insomnia.
The first trimester
In the first trimester the baby is still very small. Your uterus does grow significantly in these first months. Because the embryo is still very low, the growth puts extra pressure on your bladder. Hello, nighttime toilet visits, goodbye sleep. And don't forget all the other complaints you may experience at the beginning (if you're lucky) of pregnancy (yes, those hormones again) such as nausea and heartburn. That doesn't really promote sleep either.
An (early) pregnancy often comes with worries. There are so many things to think about and arrange (midwife, postnatal care, childcare, you name it) and besides, it's also quite exciting, is everything going well? All these worries and thoughts can cause your cortisol levels (stress hormone) to rise and keep you awake worrying. Try to talk about it, or do breathing exercises or mindfulness for example. A notebook next to your bed can also help, write down all your worries and your to do list and (hopefully) let them go until the next morning.
Finally sleeping again
In the second trimester, sleeping often becomes a bit easier. The hormones stabilize, the uterus moves increasingly upward, reducing the pressure on your bladder and with a bit of luck you also don't have as much trouble with those annoying complaints that made the first months quite difficult. This doesn't mean that insomnia doesn't occur at all in this middle phase of pregnancy. The baby in your belly becomes increasingly active, very nice, but often this happens precisely when you want to rest and then that little one keeps you up. The second trimester is also known for other ailments, such as as restless legs. Making it harder to fall asleep.
Or maybe not?
Yes, we said it before: in the third trimester, insomnia figures rise to 80%. Something to look forward to then ;). But.. you're not the only one lying awake during the final stretch. How does it happen? Your belly is getting bigger and bigger, finding a comfortable sleeping position can be quite a challenge. It is recommended to sleep on your left side. Belly sleepers probably had to give up their favorite position much earlier, but even if you like to sleep on your back or right side, you may now notice that these positions are no longer comfortable. On your right side you may have more heartburn, and on your back the weight of the baby can cause important blood vessels to be pinched. Don't worry, you can safely continue to lie in this position, as your body will naturally give a signal if something is not quite right, but it can cause a nauseous feeling (just when you thought you were finally over that..). And then you don't sleep so well. Also, in the third trimester you may experience more aches and shortness of breath. All reasons why you sleep a bit less well and less deeply.
What can you do?
Okay, so a thousand and one reasons why you're awake during pregnancy, but the most important question of course is: what can you do about it?
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Make sure you have a nice and relaxing bedtime routine. Don't scroll endlessly, but take a shower or bath before bed and read a book. It really doesn't matter how you spend the last hour, do what makes you feel good. A cup of relaxing tea (you might have to pee later at night), write down your thoughts or events from the day, take a short walk or listen to a nice meditation. See what works for you!
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As tempting as it is: try not to take long naps. Yes, it's quite a challenge not to lie down for an hour when you're so tired, but try to stick to power naps of a maximum of 30 minutes. Enough to get some fresh energy again, but not so much that you find it harder to fall asleep in the evening.
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Suffering from heartburn? Try eating small portions throughout the day (instead of three large meals, you could switch to six smaller meals for example). Also, it's better not to eat anything within two hours before you want to sleep, and avoid fatty or spicy food!
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It may seem obvious, but avoid caffeine at least eight hours before bedtime.
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Can't find a comfortable position, maybe a pregnancy pillow can help you. With this pillow you can support certain parts of your body a little extra, for example your belly or your back. Also, if you have pelvic complaints, a pillow between your legs can help relieve the pressure. There are different types and shapes to help you get the right support.
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Suffering from restless legs? Try a (foot) bath with our magnesium bath salt! It's know to help to relax muscles!
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If your insomnia significantly affects your daily functioning or mental health, always contact your midwife or doctor! They can help you further with tips or medication.
