Wakefulness during pregnancy -
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You should always consult with a qualified physician or health professional about your specific circumstances. Natural Remedies to Help You Sleep Better During Pregnancy.
How to Sleep Safely While Pregnant. Rachel Mitchell is a Boston-based certified maternity and pediatric sleep consultant, former night nanny and mom to seven. She is the founder of My Sweet Sleeper , a team of maternity and pediatric sleep specialists that help growing families get some much needed shut-eye, as well as the founder of Sweet Sleep Academy , a pediatric sleep consultant program.
Rebekah Mustaleski , CPM-TN, IBCLC, is a certified professional midwife specializing in evidence-based maternity care. American Pregnancy Association, Pregnancy Insomnia: Snooze Or Lose! Journal of Clinical Sleep Medicine, Bedtime screen use in middle-aged and older adults growing during pandemic , December Learn how we ensure the accuracy of our content through our editorial and medical review process.
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Here's what's causing your pregnancy insomnia—and how to finally get some shuteye. save article. By Nehal Aggarwal, Editor. Updated October 25, Medically Reviewed by Kendra Segura, MD.
In this article:. What is pregnancy insomnia? What Is Pregnancy Insomnia? What Causes Pregnancy Insomnia? Hormonal fluctuations Nausea Frequent trips to the bathroom Leg and back pain Heartburn Anxious thoughts. Is Insomnia a sign of pregnancy? When Does Pregnancy Insomnia Start?
Insomnia in early pregnancy. Insomnia in late pregnancy. How long does pregnancy insomnia last? How to Manage Pregnancy Insomnia.
Develop a healthy bedtime routine. Mind your dinner and late-night snacks. Move your body and calm your mind. Plus, more from The Bump:.
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Pregnancy Fatigue: Why You're Exhausted—and What to Do About It. You keep on telling yourself it's the last opportunity for a long, long time at least until your baby starts sleeping through the night.
But you still can't get any. Yup, those blissful Zzzs are somehow eluding you and many other expectant mamas. In fact, insomnia, or the inability to fall or stay asleep, can hit especially hard in the third trimester, when it's estimated to affect more than 75 percent of moms-to-be. Continue Reading Below.
Recommended Reading. Fatigue During Pregnancy. Snoring During Pregnancy. Sleeping Positions During Pregnancy. From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You're Expecting.
What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy. Sources References.
Mayo Clinic, Insomnia , October Show in the article Mayo Clinic, Sleep During Pregnancy: Follow These Tips , May Show in the article National Institutes of Health, National Center for Complementary and Integrative Health, Melatonin: What You Need to Know , July Show in the article What to Expect When You're Expecting , 5th edition, Heidi Murkoff.
com, Frequent Urination During Pregnancy , September Sleep Foundation, Insomnia , October Sleep Foundation, Sleeping During Your Third Trimester , July Sleep Foundation, Sleeping While Pregnant: Second Trimester , September Sleep Foundation, Sleeping While Pregnant: First Trimester , July National Institutes of Health, National Library of Medicine, Insomnia and Sleep Deficiency in Pregnancy , December The Organization of Teratology Information Specialists, Zolpidem , October Updates history.
November 15, Editor: Caroline Picard Minor copy and formatting changes. Medically reviewed to ensure accuracy.
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Tantrakul V, Sirijanchune P, Panburana P et al. Screening of Obstructive Sleep Apnea during Pregnancy: Differences in Predictive Values of Questionnaires across Trimesters. Sleeping By the Trimesters: 2nd Trimester. Mindell J, Cook R, Nikolovski J. Sleep patterns and sleep disturbances across pregnancy.
Sleep Med. GERD and Sleep. Johns Hopkins Medicine. Carpal Tunnel Syndrome. Uvnäs-Moberg K, Ekström-Bergström A, Berg M et al. Maternal plasma levels of oxytocin during physiological childbirth — a systematic review with implications for uterine contractions and central actions of oxytocin.
BMC Pregnancy Childbirth. By Brandon Peters, MD Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist. Use limited data to select advertising.
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By Brandon Peters, MD. Medically reviewed by Sanja Jelic, MD. How Sleep Changes in Each Trimester First Trimester First 12 Weeks : Around week 10 of pregnancy, the total sleep time increases with a longer sleep period at night and frequent daytime naps. Sleep becomes less efficient with frequent awakenings, and the amount of deep or slow-wave sleep decreases.
Many women complain of poor sleep quality. Second Trimester Weeks 13 to 28 : Sleep tends to improve with better sleep efficiency and less time spent awake after going to sleep at night. By the end of the second trimester, however, the number of awakenings during the night again increases.
Third Trimester Weeks 29 to Term : Women in their final trimester of pregnancy experience more nighttime awakenings and spend more time awake at night.
They also nap more frequently during the day, so sleep efficiency is again reduced. In addition, sleep is lighter with more frequent stage 1 or 2 sleep.
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Blog Directory The Bumpy Truth Blog Fertility Products Resource Guide. Pregnancy Tools. Ovulation Calendar Baby Names Directory Pregnancy Due Date Calculator Pregnancy Quiz. Insomnia means you have difficulty falling asleep, staying asleep, or both.
Women can experience insomnia during all stages of pregnancy, but it tends to be more common in the first and third trimesters. Between midnight bathroom breaks, out-of-control hormones, and pregnancy woes such as congestion and heartburn , you might be spending more time out of your bed than in it.
Sheer logistics play a role as well. By the end of a pregnancy, many women have a hard time just getting comfortable enough to sleep well. There are many reasons you might be wide awake in the wee hours.
These can include:. Other causes of insomnia can be stress-related. These thoughts can keep you up at night, especially after your third visit to the bathroom. Instead, try writing down all of your concerns on paper. This will give you a chance to consider possible solutions. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry.
This can help empty your mind so you can rest. Being up front with your partner about your feelings and worries can also help you feel better. Begin by trying to go to bed at the same time every night.
Start your routine with something relaxing to help you unwind. Avoid screen time at least an hour before bed. Try reading a book instead. Taking a soothing bath might also make you sleepy. This is especially true during early pregnancy. To be safe, avoid hot tubs. Drink plenty of water throughout the day, but minimize drinking after 7 p.
Try to avoid caffeine starting in the late afternoon. Eat a healthy dinner , but try to enjoy it slowly to reduce your chances of heartburn. Eat a light snack if you need to eat something late in the evening. Something high in protein can keep your blood sugar levels steady through the night.
A warm glass of milk can help you feel sleepy, too. Learn about more foods and drinks that can improve sleep. Stay active during the day so you can rest at night. Make yourself comfortable. Lie on your side, tuck a pillow between your knees, and use one under your belly as it gets bigger.
If breast tenderness is bothering you, opt for a comfortable sleep bra that fits properly. Keep your room cool, dark, and quiet for optimal sleeping conditions. Use a nightlight in the bathroom for those midnight visits.
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