Table of Contents
Introduction
Pregnancy insomnia is a common experience, affecting up to 78% of women at some point during their pregnancy journey. Finding a reliable sleep aid for pregnancy can be a game-changer, helping you get the rest your body craves. Understanding the causes of insomnia during pregnancy is the first step to managing it effectively.
One major cause is hormonal changes. Progesterone, a hormone that rises significantly during pregnancy, is essential for your baby, but it can disrupt your natural sleep patterns. You might feel sleepy during the day but restless when it’s time to sleep at night.
Physical discomfort can also affect the quality of sleep. Studies show that more than half of pregnant women deal with issues like back pain, leg cramps, or heartburn, which can make it harder to get comfortable in bed.
Frequent trips to the bathroom, increased sensitivity to temperature, anxiety about labour and impending parenthood, nausea, and vomiting can also contribute to sleepless nights.
How Do You Treat Pregnancy Insomnia Naturally?
Treating pregnancy insomnia naturally involves adopting strategies that address the physical, emotional, and environmental factors disrupting your sleep. These methods focus on you and your baby’s safety and allow you to rest more comfortably.
Try new sleeping positions
Trying new sleeping positions during pregnancy can make a huge difference in how comfortable and rested you feel. Your go-to sleeping position may become uncomfortable or unsafe as your body changes.
Sleeping on your left side is recommended, as it improves blood flow to your baby and reduces pressure on your back. Use pillows to support your belly, knees, and back, or try a pregnancy pillow for total body support. Avoid sleeping on your back during pregnancy, especially in the later stages, as it can affect blood circulation.
Take a warm bath before bed
A warm bath can relax your muscles, ease tension, and signal your body that it’s time to wind down. The soothing warmth reduces aches, while the calming effect of the water helps lower stress levels. Ensure the water isn’t too hot to keep you and your baby safe.
Set up your room for comfort
A light snack, like crackers or a banana, and a warm cup of milk can curb nighttime hunger and promote relaxation. Pair this with reading a calming book to ease your mind and help you transition to sleep. Keep the snack light and avoid heavy or spicy foods to prevent any discomfort through the night.
Drink herbal teas
Herbal teas can help with pregnancy insomnia, but selecting safe options is essential. Teas like chamomile and peppermint are often used to promote relaxation and support better sleep. However, some herbs can be unsafe during pregnancy, such as those that may induce labour. To ensure safety, check with your healthcare provider before adding any herbal tea to your routine.
Get pregnancy massage
A pregnancy massage is a wonderful way to relieve stress and improve comfort during pregnancy. It eases discomfort from pregnancy aches and pain, promotes relaxation, and may improve your sleep. Be sure to visit a licensed massage therapist experienced in prenatal care to ensure safety for you and your baby.
Maintain a consistent sleeping schedule
A consistent bedtime routine improves sleep quality and helps your body adjust even during pregnancy. Going to bed and waking up at the same time every day regulates your body’s internal clock, making it easier to fall asleep and wake up refreshed.
Exercise regularly during the day
Light exercise like walking, swimming, or prenatal yoga can improve circulation and promote better sleep at night. Avoid exercising too close to bedtime, as it may keep you too energised to fall asleep.
Safe Sleep Aids for Pregnancy: What You Can Take
It is generally advised to try natural methods first to address sleep issues during pregnancy, as they are safer for you and your baby. However, if these strategies don’t work and sleep disturbances continue, you can consider certain sleep aids with the guidance of your healthcare provider.
Here are some safe options to help improve sleep during pregnancy:
Benadryl
Benadryl is an antihistamine commonly used to treat allergies, but it also has sedative properties, so many people use it for occasional sleeplessness. However, it is important to only use Benadryl under the supervision of your doctor, as it may have side effects like dry mouth and dizziness.
Unisom SleepTabs
Unisom SleepTabs (doxylamine) is another over-the-counter (OTC) drug that some doctors may recommend for sleep issues during pregnancy. Like Benadryl, Unisom is an antihistamine with sedative properties.
While Unisom SleepTabs is considered relatively safe for short-term use during pregnancy, it is essential to consult your healthcare provider. It should not be used regularly or without medical advice. Ensure you follow the prescribed dosage to avoid any risks to you or your baby.
Melatonin Supplements
Melatonin is a hormone naturally secreted by the body to regulate the sleep-wake cycle, but melatonin supplements are sometimes considered for managing sleep issues. However, the use of melatonin during pregnancy should be approached with caution.
There is limited research on the safety of melatonin during pregnancy, and it’s generally not recommended unless advised by a healthcare provider. Your doctor will likely suggest a low dose to minimise potential risks. Always seek professional guidance before taking any supplements, especially during pregnancy.
Selective Serotonin Reuptake Inhibitors
Selective serotonin Reuptake Inhibitors (SSRIs) are a class of medications commonly prescribed to treat depression, anxiety, and other mood disorders by increasing the level of serotonin in the brain.
While they may help with mood regulation and indirectly improve sleep by addressing anxiety and depression, SSRIs should only be used during pregnancy under the guidance of a healthcare professional. There are potential risks to the baby, so it’s crucial to discuss with your doctor if the benefits outweigh the risks in your situation.
Treatment for Pregnancy Discomfort
Managing the pregnancy discomfort you’re experiencing might be the key to having a good night’s rest rather than relying on sleeping aids. A combination of lifestyle adjustments and natural remedies may alleviate common pregnancy symptoms.
- Back pain: Use pillows to support your back while sitting or lying down. Gentle exercises like prenatal yoga and stretches can help strengthen the muscles and relieve pain. You can also consider using a pregnancy support belt for more relief.
- Heartburn: Eat smaller meals and avoid lying down immediately after. Certain foods like yoghurt, bananas, and oatmeal are gentle on the stomach. Drinking milk may also help neutralise stomach acid. If necessary, use antacids, but consult with your doctor to choose pregnancy-safe options.
Restless leg syndrome: Gently stretching or massaging your legs before bed, staying hydrated, and regular exercise can help ease the symptoms. Iron and magnesium supplements may provide relief if deficiencies contribute to the condition, but you should consult your doctor before using them during pregnancy.
Unsafe Sleeping Aids for Pregnancy Insomnia
Some sleeping aids are considered unsafe during pregnancy and breastfeeding and should be avoided due to the potential risks to the baby or complications for the mother.
Alcohol
Alcohol is not a safe option for addressing insomnia during pregnancy. Alcohol use during pregnancy can harm your baby, increasing the risk of foetal alcohol spectrum disorders (FASDs) and developmental issues. No amount of alcohol has been proven safe for pregnant women, so it’s best to avoid it entirely, even in small quantities for sleep.
Tranquilisers
Alcohol is not a safe option for addressing insomnia during pregnancy. Alcohol use during pregnancy can harm your baby, increasing the risk of foetal alcohol spectrum disorders (FASDs) and developmental issues. No amount of alcohol has been proven safe for pregnant women, so it’s best to avoid it entirely, even in small quantities for sleep.
Barbiturates
Barbiturates, such as pentobarbital, can cause foetal damage when administered to pregnant women. Barbiturates readily cross the placenta barrier and affect the baby’s development, potentially causing birth defects, respiratory issues, and withdrawal symptoms after birth. Prolonged use during pregnancy has also been linked to poor foetal growth and long-term developmental problems.
Ambien
Ambien (zolpidem) is a prescription sleep aid sometimes used to treat severe insomnia during pregnancy, but it should only be taken under the guidance of a healthcare provider. While it may provide short-term relief for sleep issues, Ambien can cross the placenta, and its safety during pregnancy is not fully established.
Potential concerns include drowsiness, dizziness, withdrawal symptoms in the baby if used close to delivery, and respiratory depression. Because of these risks, Ambien is generally recommended only when the benefits outweigh the potential risks and when other non-medication options have not been effective.
How to Sleep Comfortably When Pregnant for The Three Trimesters
First Trimester
You can sleep in any position that feels comfortable during the first trimester. It could be on your back, side, or stomach.
Second Trimester
Avoid sleeping on your back, as it can cause pressure, which may reduce blood flow to the placenta, thereby reducing oxygen supply to the foetus.
Sleeping on your left side is ideal for improved circulation and oxygen flow to the baby. Consider putting a pillow between your legs to relieve pressure on your hips or lower back or using a pregnancy pillow that supports your whole body.
Third Trimester
The third trimester can be the most challenging for sleep as the baby becomes more active. Finding a comfortable position becomes more complex, and you may experience back pain, heartburn, and frequent trips to the bathroom.
Continue sleeping on your left side and elevate your upper body slightly with pillows to relieve heartburn. You can also put a pillow between your knees to reduce lower back strain.
Which Trimester Is the Sleepiest?
The first trimester is often the sleepiest for most pregnant people. During this stage, your body undergoes significant hormonal changes, particularly increased progesterone, which can make you feel more tired and drowsy. Additionally, your body is working hard to support the early development of your baby, increasing your energy demands and contributing to feelings of exhaustion.
Frequently Asked Questions
During the first trimester, you can sleep in any position that feels comfortable, including on your stomach, as your body has not yet started to change significantly. However, as you move into the second trimester (around 12 to 14 weeks), sleeping on your stomach may become uncomfortable and unsafe due to your growing uterus and baby.
In the later stages of pregnancy, especially after 20 weeks, sleeping on your left side is recommended to improve blood flow to the placenta and ensure optimal oxygen and nutrients reach your baby. If you’re uncomfortable, using pillows to support your body can help you find a more comfortable and supportive position.
During pregnancy, certain sleeping positions should be avoided. The most important position to avoid is sleeping on your back after the first trimester.
Lying flat on your back can put pressure on the vena cava, the large vein that carries blood from your lower body to your heart. This pressure can reduce blood flow to the placenta and may cause dizziness, shortness of breath, or a drop in blood pressure, which can affect both you and your baby.
Sleeping on your stomach should also be avoided as your belly grows, especially after the first trimester. It can become uncomfortable and may cause unnecessary pressure on your abdomen.
The safest position is sleeping on your left side, which improves circulation and helps ensure better oxygen and nutrient flow to your baby.
If you accidentally sleep on your stomach during pregnancy, there’s usually no need to worry, especially in the early stages. During the first trimester, your uterus is well protected by your pelvis, so sleeping on your stomach won’t harm your baby. As your pregnancy progresses and your belly grows, sleeping on your stomach naturally becomes uncomfortable, making it less likely for you to remain in that position for long.
By the second and third trimesters, your baby is cushioned by amniotic fluid and the uterine walls, which provide additional protection. However, as your belly expands, sleeping on your stomach may put pressure on your abdomen, causing discomfort for you, even if it doesn’t directly harm the baby.
If you find yourself waking up on your stomach, don’t stress. Simply adjust your position to your side or use pillows to support your body and make side sleeping more comfortable.
