How to avoid insomnia in pregnancy

Although pregnancy is a beautiful stage, this does not free it from certain discomforts that can vary in intensity from one person to another, taking into account the changes that the body goes through. One of the most common is insomnia and, although it may not seem like it, it affects more women than many imagine.


How to get to sleep is a question that many ask themselves during their pregnancy, since the chances of suffering from this discomfort increase as the stages progress. Therefore, we will review what the symptoms of insomnia are along with their causes and possible solutions.


insomnia symptoms

Next, we will indicate several of the symptoms of not sleeping that you can evaluate to determine whether or not you are suffering from an episode of insomnia:

  • Difficulty or inability to fall asleep
  • wake up too early
  • wake up during the night
  • Difficult to focus
  • Memory loss
  • Irritability

Insomnia during pregnancy

The bodily and hormonal changes that a woman undergoes when she becomes pregnant can cause sleepless nights, since the chances of suffering from it are multiplied by ten. Besides, these are increasing as the process progresses as we will review below:

  • Insomnia in pregnancy in the first trimester

During the first months of pregnancy, it has been shown that approximately 44% of women have problems falling asleep at night, when before they had no problems.

This is usually because the hormone that causes weakness during active hours also affects when you try to rest. Added to this, changes in the body, in addition to constant nausea and dizziness, can be influential.


  • Insomnia in pregnancy in the second trimester

In the second trimester of pregnancy, the chances of suffering from insomnia rise to 46% of pregnant women.

In addition to being at the mercy of hormonal changes, at this stage the physical change of the body during pregnancy can be accentuated. The natural increase in weight and volume can make it difficult to find a suitable position to sleep. At the same time, the pressure generated by the belly on the bladder increases the need and regularity to go to the bathroom to urinate, which directly interrupts the state of sleep during the night.


  • Insomnia in pregnancy in the third trimester

Pregnancy and insomnia practically become synonymous during this stage of pregnancy, since studies indicate that up to 64% of pregnant women suffer from sleep disorders.

For many women, this last stage is one of the most uncomfortable of pregnancy due to multiple reasons that may vary from case to case, but generally it is due to situations such as swelling, not finding a comfortable position in bed, sensitive breasts and sore, among many other things.

Causes of insomnia during pregnancy

The causes that may be causing insomnia are varied and here you can find out about which are the most common, to try to remedy them before they affect you excessively:

  • Nausea, dizziness and vomiting

The discomfort generated by the classic and well-known morning sickness, accompanied by dizziness and vomiting, can generally be observed during the first months of pregnancy , intensified by the hormonal changes that the body undergoes to house the new baby.

  • gastrointestinal reflux

Suffering from reflux during pregnancy is more common than you can imagine, and can affect up to 53% of pregnant women. The cause of this discomfort is based on the fact that the body goes through a longer and heavier digestive process due to hormonal changes.

  • Increased urine

Pregnant women often notice an increase in the number of times they need to urinate in 24 hours, especially at night. This is because the kidneys are working a little extra to remove toxins from the body, which increases the amount of urine that needs to be passed. In addition, the pressure exerted by the belly on the bladder also has a lot to do with it.

  • muscle discomfort

Body change and volume increase force the body to find a new center of balance which, in turn, also puts pressure on the spine . It is likely that half of pregnant women will suffer from muscle discomfort such as pain, cramps and pricks.

  • Fetal movements

The movement of the baby, when it has reached a certain stage of development, can have consequences for the mother, since she can feel from the inside all the sudden or smooth movements of the child that, in some cases, can become painful , especially in the rib area.

  • Apnea

Snoring usually occurs during the last trimester of pregnancy and can affect many women. This is due to increased mucous secretions and blood flow , which causes obstructions in the airways and generates annoying snoring.

Solutions and methods to combat insomnia

Not being able to rest properly every night can have quite serious consequences, so if you want to know what to do to be able to sleep , in the following space we will help you with a couple of tips that you can put into practice to combat insomnia.

  • Enjoy the tea

You can drink chamomile tea, which helps reduce stress levels and improve the quality of rest.

  • Fixed hours

Set a time when you go to bed and get up and try to respect it from start to finish so that your body adopts the habit.

Pillows designed for pregnancy help distribute weight better so your back can relax as you try to sleep.

  • Suitable temperature and light

The room should be at a comfortable temperature and with a minimum level of light so there are no distractions.

  • take care of the diet

Maintain a healthy and balanced diet to avoid putting your body under more pressure and allow it to relax at night.


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