Pierpaoli Parker says that if you spend your time in bed worrying, ruminating, or trying to fall asleep, over time, the bed becomes a cue for wakefulness, anxiety, and frustration. ![]() Use your bed only for sleeping and sex: Dr. Swap your bed sheets: Prone to hot flashes? Trade your thick bed sheets for breathable cotton or linen to ward off those middle-of-the-night hot flashes. Also, King says you can consult with your doctor about incorporating vitamin B6 or ginger into your routine. For one, avoid trigger foods like spicy dishes and caffeinated drinks. Prevent nausea: While your nausea and vomiting may not fully disappear, there are things you can do-and avoid-to make them more manageable. Try massages or heating pads : Both can help minimize discomfort associated with lower back pain. You can also place a pillow underneath your hip, behind your back, or between your knees to support your growing body, says King. Get a body pillow: These are shaped to support your growing belly and can help make you feel more comfortable at night. Here are a few expert-backed suggestions: Though pregnancy insomnia is a side effect many people suffer from, there are ways to curb it. What Helps With Insomnia During Pregnancy? At the same time, try to avoid putting pressure on yourself to get eight hours of rest a night-this can cause performance anxiety surrounding sleep, a psychological factor known to perpetuate insomnia, says Dr. “Pregnant women should get the amount of sleep they need to feel rested and functional during the day, and this need will vary depending on many factors including age and genetics,” she says. Pierpaoli Parker, individual need for sleep varies significantly from person to person. While it’s recommended to get eight hours of quality sleep a night, this isn’t always the case. How Many Hours Should a Pregnant Person Sleep? Specifically, while many people presume “morning sickness” only occurs in the morning, it can actually hit at any point, including at night when you should be sleeping. Hormones: As King notes, fluctuating hormones can trigger hot flashes as well as nausea and vomiting, which can hinder your sleep. All of this is normal, but can cause vivid, distressing dreams that may keep you up at night, says King. This can take a toll on your back, which can inadvertently affect your sleep patterns as it makes finding a comfortable position difficult.Īnxiety: There’s a lot to worry about when you’re expecting-your health and well-being, how your baby’s growing, and how your other children (if you have them) will react to having a new member of the family among other factors. Here are a few common causes of pregnancy insomnia:īackaches: As your belly grows, your ligament muscles stretch and soften to get you ready for labor. “This may be due to the fact that many of the first trimester ailments, like nausea and vomiting, have resolved and the third-trimester symptoms, like Braxton Hicks contractions, and heartburn, have yet to take effect.” “The second trimester is a time when most expectant mothers see improved sleep patterns and quality of sleep,” says OB-GYN nurse practitioner Jacqueline King 3 . While pregnancy insomnia can persist throughout your pregnancy, it tends to be more common in the first and third trimesters, leaving the second trimester a golden opportunity for sleep. What Causes Sleeplessness at Night During Pregnancy? Christina Pierpaoli Parker 1 notes that insomnia symptoms must occur at least three nights a week, persist for three months, and “not be better explained by another disorder.” Like many other pregnancy side effects, insomnia is all too common, impacting about 78% of pregnant people 2 . ![]() For it to be deemed a chronic condition, Dr. Similar to traditional insomnia, pregnancy insomnia refers to difficulties initiating or maintaining sleep, which can cause fatigue, lack of energy, and mood swings. Here’s what you need to know about pregnancy insomnia, plus tips to help you get the sleep your body needs. Thankfully, for many people, a full night’s sleep isn’t off the table-it’ll just take a little adjusting to your routine. But between backaches, nausea, and hot flashes, it may feel like getting your precious sleep is an uphill battle you’re destined to lose. “Make sure you load up on sleep!” is a common piece of advice pregnant people hear as they prepare to welcome their newborn into the world.
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