Insomnia During Pregnancy - Get the Sleep You Need Before the Baby Arrives?
Women understand how vital sleep is to their physical, emotional, and spiritual health, but sometimes it is SO difficult to get the necessary hours in every night. While we know it is medically "okay" to experience insomnia during pregnancy, who wants to be tired all day, especially if you have other children to tend to or a job requiring focus?
We all want to hit the mattress, go lights out, and have beautiful dreams about the new addition we will welcome soon. Instead, the pillow touches our head and our eyes open wide for hours and hours on end. Little Dipper Sleep has heard the stories (and experienced them ourselves), so we know the drill. Luckily, you have nothing to fear as our sleep consultants have extensive training combating pregnancy insomnia and can help you set realistic sleep goals. Little Dipper will listen to your troubles and set a plan in motion with our personalized coaching and vast resources. We can create a customized plan to get you well-rested before the big day.
Why Me?
First and foremost, it is essential to understand what can cause insomnia during pregnancy in approximately 78% of pregnant women. Pregnancy hormones are a primary culprit, increasing anxiety levels and leading to poor sleep. Physical discomfort--due to the growing uterus putting pressure on your bladder or other organs--can also play a role in insomnia during pregnancy. Other factors include mood swings and worries about labor, delivery, motherhood, or financial concerns. The heartburn - oh, the heartburn- pregnancy can cause, or how about the constant urge to urinate? Let's not forget the back pain. Or does nausea keep you up at night? It is a wonder some women have multiple children when you think about it. With the right strategies and information, getting a restful night's sleep may be around the corner. You don't have to accept it as part of the pregnancy journey with Little Dipper Sleep consultants ready to help.
So how can you treat Insomnia during Pregnancy?
Sleep Schedule - Have you heard this one before? Little Dipper Sleep believes that schedules are essential, even if you aren't super strict every night. Establishing a regular sleeping schedule does regulate your body's natural rhythm so that it knows when it is time to go to sleep. Your internal clock gets whacked out when your schedule is all over the place. When should you be sleeping? When should you be awake? Keep your bedtime and morning wake-up time as consistent as possible, all seven days of the week.
This DOES NOT include crawling into bed and curling up with your phone. Avoid exposure to blue lights at least 1 hour before bedtime. We know it isn't easy, but we know you are stronger. You will thank us for it in the morning.
Exercise - We all want to exercise more, but who believes they can achieve anything strenuous with a baby belly popping out? Exercise is a key factor in keeping insomnia during pregnancy at bay; a regular workout routine significantly improves sleep quality by releasing endorphins (the happy hormone). Try going for a short walk or doing some light yoga before bedtime. A little dance party with your significant other or children can help if you are up to it. Remember, you can only do what you are physically comfortable with and should NEVER overdo it -- no matter how attractive sleep seems.
Sleep Position - Sleeping on your left side can help reduce the pressure on your vena cava, a major vein that carries blood between the upper and lower parts of your body. This will allow for better sleep and can reduce the chances of experiencing insomnia during pregnancy.
Sleepy Food Diet - Eating certain foods such as nuts, oatmeal, and dairy products can help improve sleep quality by providing tryptophan, which helps produce serotonin and melatonin (the hormones responsible for making you sleepy).
This is where we are going to drop the reminder about limiting caffeine. You already know caffeine should be avoided during pregnancy, but if you need your caffeine, be sure it is finished at least early in the day.
Feel free to skip this if you don't care, but here are some fascinating details about caffeine and sleep for those who like to nerd out on sleep science: It all has to do with a little thing called adenosine, a molecule that's supposed to be flushed from our system during sleep. Caffeine is an adenosine blocker (use the term adenosine receptor agonist if you want to impress people). It attaches itself to the same receptors that adenosine would usually latch onto...if there weren't a super-sized dose of caffeine pumping through your veins, that is. This situation prevents the drowsiness that is supposed to occur as the levels of adenosine in the body increase. So, when there's too much caffeine in your system, adenosine continues to build to a level such that there's too much for your body to sufficiently flush during sleep.
Just Say No to Spicy Foods - Avoid spicy foods late at night as they may cause heartburn and make it difficult to get restful sleep. Our bodies have enough going on. We don’t need to sleep upright more than we have to in order to avoid insomnia during pregnancy.
Relaxation Techniques - Relaxing activities like meditation or yoga are very helpful in combating insomnia during pregnancy. Try doing some light stretching before bedtime to help you relax and get ready for sleep. If you still can't get your body relaxed enough to drift off, alter your way of thinking. Focus on something other than the sleep you are missing. Instead, focus on relaxing your mind and body. Plus, this will reduce stress and bring slumber on again. We know our bodies DO NOT work well while under stress. Make the goal relaxation instead, and reclaim the rest you deserve (we talk a lot more about this phenomenon here and how simple mantras can help).
Stress Management - As we just stated above, added stress does not help our body relax and rest. Insomnia during pregnancy can be caused by worries about the baby's health or finances. Maybe you are thinking about that one chore you NEEDED to do but didn’t get around to today. You will not be able to fix anything overnight, so take that time to relax and rest. It is truly beneficial for everyone.
Try another activity -Do you question this suggestion? If you've been tossing and turning for a while, try curling up on your favorite comfy chair or sofa. Make sure the room is quiet and dimly lit. DO NOT CHECK IN WITH THE OFFICE OR TURN ON A DEVICE. Doing something quietly like journaling, reading, meditating, or listening to calming music are just a few ideas. As soon as you feel sleepy, go lay down.
Still Wrestling with Sleeplessness? We are here to help!
If none of these ideas have worked (and you skipped over counting sleep), it may be time to speak to a professional at Little Dipper Sleep. It is vital to create healthy sleep habits before your little one arrives. Our personal sleep coach consultation may be what you need to fuel your ability to sleep. We aren't here just when children sleep; we are also here for adults. Take preventative measures to address sleep issues, and let Little Dipper lead the way. Being well-rested now allows you to spend time with your baby once arrival day is here. Little Dipper can help get you ready with our one-on-one consultations. Give it a chance today!