Tips to combat insomnia and improve sleep during pregnancy

Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep for enough length of time. It is experienced by many pregnant women, especially in the third trimester. The growing belly, swollen or tender breasts, aches, the frequent pressure on your bladder, heartburn and general discomfort are few of the reasons that make sleeping tough for pregnant women.

Trying to find a comfortable position to sleep at night and turning over to change positions can get difficult. This is because of the new changes in your body and the increasing weight of the baby that causes pain on your back and hips. Anxiety related to delivery, labour and post-delivery life is very common and could also lead to difficulty in sleeping. The frequent sleep disturbance could also be due to co-morbid conditions¹.

What makes women facing pregnancy insomnia worry more is the knowledge that they will have compromised sleep when they have a new-born in their life. But worrying seldom solves a problem, isn’t it?

Do not stress too much about being unable to get sleep. While it is important to get adequate sleep, remember that your insomnia will not cause any risk to the baby. Here are a few tips to help you get better sleep during your pregnancy:

Avoid caffeine

If you are used to having caffeinated drinks, know that caffeine can only make things worse for those suffering with sleep problems. Try to stop or limit your intake of coffee, tea and cola drinks, especially in the second half of the day. Moreover, caffeinated beverages restrict your body’s capacity to absorb iron that you and your baby need at this stage.

Follow a healthy bedtime routine

Take it a little easy before bedtime and try relaxation techniques. Try to stick to a set bedtime and follow a routine that best works for you such as having a warm bath, reading or breathing exercises. Create a comfortable sleep environment with blackout curtains, comfortable temperature, and white noise if it helps you. Try relaxation or meditation music that assists in sleep.

Avoid screen time like scrolling through your phone until you fall asleep or watching a series on your tablet before you go to bed. Try to get some tips from your family and friends who have experienced insomnia during pregnancy. If you have joined an antenatal class, that is the best place to learn from other expecting moms and the instructor.

Experiment with your pillows, sleeping positions and mattress to see what makes you most comfortable. Try using a pregnancy pillow.

Ensure good hydration:

Drink plenty of water all through the day to stay hydrated and reduce the intake an hour or two before you wish to sleep to avoid frequent bathroom visits at night.

Watch what you eat to prevent heartburn

To avoid heartburn at night, avoid eating right before going to sleep. Stay away from spicy food, processed sugar, chocolates or any food that triggers your heartburn at night time.

Exercise regularly

Prenatal workouts are known to be very beneficial. They boost your energy, improve your mood, improve your muscle tone and strength for labour, and help you sleep better. Practice yoga or exercise (after consulting your healthcare provider) during the day. It could be anything that you are comfortable with like pilates, walking or swimming. Avoid vigorous exercises close to your bedtime.

Talk to your gynaecologist

If insomnia is affecting you a lot and causing your stress, speak to your healthcare provider for guidance. Do not forget to mention any pain or discomfort that you might be experiencing. Besides useful advice, your doctor might even prescribe safe medication, if necessary.

Most importantly, listen to your body and try not to worry about insomnia while you are pregnant. It sure can get frustrating but your baby’s arrival will make it all worth it!

Find more articles offering practical pregnancy, maternity and parenthood tips on our site. Here are some for ready reference:

As a leading cord blood bank in Singapore, Cryoviva offers a high- quality and world-class service to ensure you discover the benefits of umbilical cord stem cell storage and treatment. Contact us now or WhatsApp us on +65-8339 8482.

References and Resources

1 Insomnia during pregnancy: Diagnosis and Rational Interventions

FAQS

1. Is insomnia common during pregnancy?
Yes, insomnia is quite common during pregnancy, especially in the later months. Hormonal changes, physical discomfort, and anxiety about labor or parenthood can all contribute to sleep problems. If you’re struggling with persistent insomnia, it’s best to discuss it with your healthcare provider for safe solutions.

2. What are some safe ways to improve sleep during pregnancy?
Simple lifestyle adjustments can make a big difference. Try creating a consistent bedtime routine, sleeping on your side with pillows for support, avoiding caffeine in the evening, and practicing relaxation techniques like deep breathing or meditation. These strategies can help you fall asleep faster and enjoy better rest.

3. When should I seek medical advice for pregnancy-related insomnia?
If your sleep problems are severe, persistent, or affecting your daily life, consult your doctor. They can rule out conditions like sleep apnea or restless leg syndrome and suggest safe treatments. Remember, every pregnancy is different, and professional guidance ensures the well-being of both mother and ba

Tips to combat insomnia and improve sleep during pregnancy