Insomnia Early Pregnancy: Understanding Sleep Challenges
Pregnancy brings a lot of changes to your body, and one of the most frustrating can be the inability to sleep properly. Many women experience insomnia early pregnancy, leaving them tossing and turning when they need rest the most. In this post, we’ll understand the changes in your sleeping pattern during pregnancy and when you should stop sleeping on your back while pregnant.
Why Insomnia While Pregnant is Common?
Insomnia while pregnant is more common than you might think. It can start as early as the first trimester. If you are well over the first three months, sleepless nights can catch you off guard at any time. You might find yourself wide awake at 3 AM, wondering, how can I sleep during pregnancy?
You’re not alone in this early pregnancy and sleeplessness struggle. Almost all pregnant women report sleep disturbances. The rate at which these disturbances affect your sleep starts at 13% in the first trimester and reaches 66% in the third [1]. If you’re curious whether constipation is a symptom of pregnancy, understanding how early signs like digestive changes manifest can help you identify the subtle shifts your body undergoes.
Why Does Insomnia Happen in Early Pregnancy?
Several factors contribute to difficulty sleeping pregnancy.
- Hormonal changes
- Frequent trips to the bathroom
- Nausea or morning sickness
- Anxiety about the pregnancy
- Physical discomfort
- Baby movement during later phases
- Heartburn
- Cramps in legs
Sleep Positions During Pregnancy
While carrying a bump, a woman may wonder, can I sleep on my right side when pregnant, or lying on back pregnant is better?
Sleeping on Your Back: The Big Question
Many pregnant women have a question, can you sleep on your back while pregnant? The answer isn't that easy. Sleeping on back during pregnancy in early days is generally considered safe. However, as you get over the first trimester, it's recommended to avoid sleeping on back while pregnant.
So, when to stop sleeping on back during pregnancy? Most healthcare providers suggest stopping around the beginning of the second trimester or about 16-20 weeks. This is because lying back during pregnancy can put pressure on a major blood vessel called the vena cava, potentially reducing blood flow to your baby [2].
If you're wondering, when should you stop sleeping on your back when pregnant, it's best to talk to your healthcare provider. They can give you personalized advice based on your specific situation.
Side Sleeping: The Recommended Position
Sleeping positions while pregnant are important, and side sleeping is often recommended. But which side? You might have heard that the left is the best sleep position pregnant, but what about the right?
Can I sleep on my right side while pregnant?— Yes, you can. Left-side sleep is often recommended because it may improve blood flow to the baby, but sleeping on right side pregnant is also okay. The key is to find a comfortable position and not stress on your body.
How to Sleep When Pregnant: Tips and Tricks
Let’s get to the big question— how to sleep when pregnant? Here are some tips to help you get the rest you need:
- Use pillows: Support your back and belly with pillows.
- Create a bedtime routine: This can help signal to your body that it's time to sleep.
- Keep your bedroom cool and dark.
- Avoid screens before bedtime.
- Try relaxation- Do deep breathing or meditation to improve your sleep.
If you're still struggling and wondering, how can you sleep when pregnant, don't hesitate to talk to your doctor.
Daytime Sleep: Good or Bad?
You might be tempted to catch up on sleep during the day. But is sleeping in day time during pregnancy is good or bad? While a short nap can be refreshing, too much daytime sleep might make nighttime insomnia worse. Try to keep naps short (20-30 minutes) and earlier in the day [3].
When Insomnia Strikes: What to Do
Even with the best preparation, you might find yourself awake in the middle of the night thinking, How do you sleep when your pregnant? Here are some things to try:
- Get up and do a quiet activity like reading.
- Have a light snack if hunger is keeping you up.
- Try some gentle stretches.
- Use relaxation apps or podcasts designed for sleep.
Remember, during pregnancy time how to sleep can be a challenge, but it's important to keep trying different strategies.
The Importance of Sleep During Pregnancy
Getting enough sleep during pregnancy is crucial for both you and your baby. Adequate rest can help:
- Reduce stress and mood swings
- Boost your immune system
- Improve your overall well-being
That's why it's so important to find ways to sleep while pregnant that work for you.
When to Seek Medical Help
If you're consistently struggling with how can i sleep when pregnant, it might be time to talk to your healthcare provider. They can rule out any underlying issues and might suggest additional strategies or safe sleep aids.
When should I stop sleeping on my back during pregnancy?
Studies have found that sleep positions have no effect or risk of complications during early and mid-pregnancy [4]. However, you should always do as your doctor has told you throughout your pregnancy. It’s best to consult them for insomnia early pregnancy and also about wrong sleeping positions.
Preparing for Later Pregnancy
As your pregnancy progresses, you might need to adjust your sleep strategies. What side to sleep on when pregnant becomes more important in later trimesters, with left side sleeping recommended more than other positions.
You might also need to get creative with pillows and positioning. Some women find pregnancy pillows helpful for supporting their changing body shape.
Partners and Sleep
Don't forget about your partner in all of this! They can play an important role in helping you get the rest you need. If you’re experiencing disturbances, it’ll affect your partner’s sleep too. So get them involved in this. Take their help for middle-of-the-night bathroom trips. Let them provide you with a calm sleep environment so you can have a few hours of uninterrupted sleep. Their support can make a huge difference [5].
The Bottom Line
Insomnia early pregnancy can be frustrating, but it's quite common for about-to-be moms. We understand that every pregnancy is different. What works for you might not work for someone else. Be patient with yourself as you figure out how to sleep in pregnancy time.
Whether you're dealing with back sleeping pregnancy concerns, trying to find the perfect sleeping on right side during pregnancy position, or just looking for general tips on how to sleep while pregnant, know that you're not alone in this journey.
Pregnancy is a time of some unexpected changes and challenges. Sleep problems are just one part of the experience. With some patience, creativity, and support, you can find ways to get the rest you need.
Sweet dreams, mom-to-be!
Resources
- Reichner CA. Insomnia and sleep deficiency in pregnancy. Obstet Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935047
- Donna Freeborn PhD CNM FNP, Heather M Trevino BSN RNC, Irina Burd MD PhD. Sleeping Positions During Pregnancy, URMC[Internet]. Available from- https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p01238
- Badon SE, Dietch JR, Simpson N, Lyell DJ, Manber R. Daytime napping and nighttime sleep in pregnant individuals with insomnia disorder. J Clin Sleep Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9892727/
- Silver RM, Hunter S, Reddy UM, Facco F, Gibbins KJ, Grobman WA, Mercer BM, Haas DM, Simhan HN, Parry S, Wapner RJ, Louis J, Chung JM, Pien G, Schubert FP, Saade GR, Zee P, Redline S, Parker CB; Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-Be (NuMoM2b) Study. Prospective Evaluation of Maternal Sleep Position Through 30 Weeks of Gestation and Adverse Pregnancy Outcomes. Obstet Gynecol. https://pubmed.ncbi.nlm.nih.gov/31503146/
- Cattarius BG, Schlarb AA. How the Sleep of Couples Changes from Pregnancy to Three Months Postpartum. Nat Sci Sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917313/
