Pregnancyinsomniarefers to trouble falling asleep, staying asleep, or both when pregnant.Sleepless nights are a common occurrence duringpregnancy.
It is estimated that up to 78% of pregnant people experience sleep disturbances throughout pregnancy.
There are several possible causes of pregnancy insomnia, including hormonal changes, physical discomfort, and mood disorders.
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It is not recommended to use regular sleep medications while pregnant.
This article will provide an overview of pregnancy insomnia and describe natural remedies to address it.
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What Is Pregnancy Insomnia?
Pregnancy insomnia is a common condition involving trouble falling asleep, staying asleep, or both while pregnant.
Most people experiencesleep disturbancesat some time during their pregnancies.
These changes can raise the risk of conditions that lead to insomnia.
The changes throughout pregnancy contribute to sleep disturbances in different ways.
An increased progesterone level can also increase the risk ofsleep apneaand snoring.
It is possible to feel and sleep better during the second trimester.
However, by the third trimester, sleep disturbances can return.
Its important to remember that not all natural remedies are considered safe during pregnancy.
Talk with your healthcare provider about which methods to try.
Acupuncture
Acupunctureis used for a variety of pregnancy-related concerns.
Research shows that acupuncture can increase the serum concentration of melatonin in the body.
In addition to improving sleep quality, increased melatonin levels may also benefit the baby.
Melatonin crosses the placenta and plays an important role in fetal brain development.
Yoga
If you have been experiencing disturbed sleep during pregnancy, consider trying a prenatal yoga class.
Exercise
A regular exercise program may benefit those experiencing pregnancy insomnia.
A review found that pregnant people who engaged in regular physical activity experienced significant improvements in their sleep quality.
They also experienced a reduction in anxiety symptoms.
Regular exercise was especially helpful in treating pregnancy insomnia in the third trimester.
Massage
Massage therapypositively impacts stress, mood, and sleep in pregnant women.
A review found that pregnant individuals who took part in a massage and relaxation program reported fewer sleep disruptions.
A clinical trial found that CBT led to significant improvements in sleep quality and insomnia symptoms in pregnant individuals.
Study participants reported less time lying awake in bed and fewer anxiety symptoms after participating in a CBT program.
The participants were also less likely to require sleep medication than those in the control group.
Starting CBT during pregnancy may also reduce the risk of postpartum mood disorders like depression and anxiety.
It can improve pregnant individuals' quality of life significantly.
Pregnancy insomnia may be because of the hormonal, physiologic, metabolic, and psychological changes during pregnancy.
Regular use of sleep medication is not advised in pregnancy.
Pregnancy insomnia may increase the risk of serious complications, and early treatment is essential.
Talk with your healthcare provider about your sleep disturbances and ask about your treatment options.
Just because pregnancy insomnia is common does not mean you have to live with it.
Several natural sleep options may provide relief.
If you have trouble falling or staying asleep while pregnant, talk with your healthcare provider.
Pregnancy insomnia can start during pregnancy and often begins in the first trimester.
Pregnancy insomnia usually resolves at the time of childbirth.
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