As an expectant mother, you know that broken nights await you once the baby is born. But you may not have realized that pregnancy can already have an effect on your sleep, too. Sleeping badly when you are pregnant is not at all strange; half of women suffer from insomnia during pregnancy.
We tell you what the causes of not being able to sleep during pregnancy are and the best things you can do to sleep better.
Insomnia (insomnia) means that you have trouble falling asleep or staying asleep - or both. Although insomnia is most common in pregnant women during the first and third trimesters of pregnancy, you can experience it at any time during pregnancy.
Not only is it tremendously annoying to be wide awake in the middle of the night; poor sleep can also have a negative impact on your overall health. Insomnia during pregnancy can potentially lead to high blood pressure, gestational diabetes, stress and even maternal depression.
There can be several reasons why you can't sleep at night:
Stress can also be the cause of insomnia during pregnancy. Perhaps you are anxious about delivery, fret a lot about how best to handle motherhood or worry about the baby's health.
Are you expecting and suffering from insomnia? Know that you are not alone and that there are plenty of ways to still get the sleep you (and the baby) need:
Do worries and negative thoughts keep you from sleeping? If so, discuss them with your partner. Talking openly and honestly about your fears and feelings can already make you feel better.
Do you suffer from brooding thoughts? Then it can be nice to put them on paper. Remind yourself that worrying won't help you in the end. Writing down your thoughts allows you (together with your partner) to look for possible solutions. When you know you have no control over something, you can then put it out of your mind more easily.
Meditation is another effective way to reduce stress and release worry. By bringing your attention into the here and now, you calm the constant stream of worrying, repetitive thoughts.
An evening routine is perhaps the best way to combat insomnia during pregnancy. Having a set sleep routine signals to your body that it is time to sleep.
Give yourself permission to take extra good care of yourself during this time. Take a warm bath to make yourself sleepy, light some candles and put on relaxing music. Avoid electronics as much as possible later in the evening (for example, read a book instead of scrolling through social media).
Tip: listen to soothing lullabies during your evening routine. In the Meditation Moments app, you'll find lullabies specifically designed to help you sleep better.
Not only can you use the lullabies to fall asleep with; listening to soothing music during pregnancy also has a positive effect on the baby in the womb. Starting in the third trimester, the baby can hear music. Soothing music (think piano music and lullabies) has a relaxing effect on the baby.
There is a good chance you will have to change your sleeping position when you are pregnant. Therefore, start looking again for the most comfortable position for your changing body. Maybe you used to be able to sleep on your stomach, but now it's nicer to lie on your left side with your knees bent.
No one can tell you the best way to lie. So try different positions yourself and find what is most comfortable for you. Do you still like sleeping on your stomach when you are pregnant? In the first trimester, your belly is not yet big and there is no harm done. When your belly is bigger, lying on your stomach can become uncomfortable for yourself.
Do nightly toilet visits, uncontrollable hormones and vivid dreams cause your body to overheat? Sleep with less (or more) bedding to create a nice sleeping environment for yourself.
You probably feel warmer than usual during pregnancy. Sleep only under a sheet or swap your down comforter for a lighter version. You can also use pillows to make yourself as comfortable as possible. Provide extra support by placing a pillow between your legs or under your back. Putting an extra pillow under your lower back and head will counteract shortness of breath and swelling and stimulate circulation.
There are some foods that are best avoided when you are pregnant because they increase the risk of heartburn:
Many women also like to eat more frequent and smaller meals, rather than 3 larger meals. Eat your last meal about 3 hours before you go to sleep and don't drink anything 2 hours before you go to sleep. This will make sure you don't have to get out of bed to pee as often at night.
Ultimately, no one can prepare you for how your body is going to change during pregnancy. That's why listening to your own body is more important than ever. Maybe you feel tired much earlier in the evening or need a nap in the afternoon. Being tired is a signal from your body that it needs rest. So don't ignore this signal: take a moment for yourself, take a nap or go to bed extra early.
Does nothing seem to help? Make an appointment with your doctor to look for a solution together. Other sleep problems such as sleep apnea, restless legs syndrome and gastroesophageal reflux disease (GORZ) can prevent you from sleeping.
There can be several reasons why you sleep poorly when you are pregnant:
Stress can also be the cause of insomnia during pregnancy. Perhaps you're anxious about childbirth, fretting a lot about how best to handle motherhood or worrying about the baby's health.
