How To Cope With Pregnancy Insomnia

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Pregnancy insomnia is a common issue that many moms-to-be face. Struggling to get a good night’s sleep can affect your energy levels, mood, and overall well-being. Caring for your sleep health during pregnancy is important for both you and your baby but with the right strategies, you can improve your sleep quality which of course makes your day times easier too.

I have written an article for the Postpartum Depression Alliance of Illinois about How To Cope With Pregnancy Insomnia which I am re-posting here.

Overview of Pregnancy Insomnia

Pregnancy insomnia is a sleep disorder that affects many pregnant women. It occurs when you have trouble falling asleep or staying asleep during pregnancy. This insomnia can lead to feeling tired during the day and having low energy levels, which can impact daily life.

Various factors contribute to pregnancy insomnia. Hormonal changes are a significant reason for sleep disturbances. As your body prepares to support your growing baby, hormone levels fluctuate, disrupting your sleep patterns. Additionally, physical discomfort from a growing belly, back pain, and frequent trips to the bathroom can make it hard to get restful sleep.

Stress and anxiety can also play a role in pregnancy insomnia. Worrying about the baby, childbirth, and future responsibilities can keep your mind active at night, preventing you from relaxing enough to sleep. Understanding what pregnancy insomnia is and what causes it can help you find ways to manage and reduce its effects.

Symptoms and Causes of Pregnancy Insomnia

Recognizing the symptoms of pregnancy insomnia is essential for managing this condition. Common symptoms include difficulty falling asleep, waking up frequently during the night, having trouble going back to sleep, and feeling tired or unrefreshed in the morning. These symptoms can vary in intensity and may change as the pregnancy progresses.

Several factors cause pregnancy insomnia. One primary cause is hormonal changes that occur throughout pregnancy. Increased progesterone levels can make you sleepy during the day but disrupt your sleep at night. Physical changes also contribute to insomnia. As your pregnancy advances, finding a comfortable sleeping position becomes more challenging. Heartburn, leg cramps, and the need to urinate frequently can further interrupt your sleep.

Emotional factors, such as stress and anxiety about motherhood, can also lead to insomnia. Worrying about the baby’s health, childbirth, and adjusting to life with a new family member can keep your mind racing at night. By understanding these symptoms and causes, you can take steps to address pregnancy insomnia and improve your sleep quality.

Management and Treatment of Pregnancy Insomnia

Managing pregnancy insomnia involves several strategies to improve sleep quality. Creating a relaxing bedtime routine can help signal your body that it is time to sleep. Activities such as taking a warm bath, reading a book, or practicing deep breathing exercises can help you unwind before bed.

It is essential to maintain a consistent sleep schedule. Going to bed and waking up simultaneously daily can help regulate your body’s internal clock. Limiting screen time before bed is also essential, as the blue light from phones and computers can interfere with your ability to fall asleep.

1. Comfortable Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Investing in a good mattress and pillows can provide additional support and comfort.
2. Healthy Eating Habits: Avoid large meals, caffeine, and spicy foods close to bedtime. These can cause discomfort and make it harder to sleep.
3. Physical Activity: Gentle exercise during the day, such as walking or prenatal yoga, can improve sleep by reducing stress and helping you feel more tired at night.

If these strategies do not help, consult with your healthcare provider. They may recommend additional treatments, including medication or therapy, to help manage your insomnia safely during pregnancy.

Prevention Tips for Pregnancy Insomnia

Preventing pregnancy insomnia can make your pregnancy more enjoyable and less tiring. Here are some practical tips to help you get better sleep:

1. Stay Hydrated, But Wisely: Drink plenty of fluids throughout the day, but reduce fluid intake in the hours before bed to minimize nighttime bathroom trips.
2. Watch Your Diet: Eat a balanced diet rich in nutrients. Avoid heavy or spicy meals before bedtime to prevent heartburn or indigestion, which can disrupt sleep.
3. Establish a Bedtime Routine: Develop a calming bedtime routine to help your body recognize when it is time to sleep. Activities such as reading, listening to soft music, or practicing relaxation techniques can be beneficial.
4. Use Pillows for Support: Use extra pillows to support your back, stomach, and between your legs. This can alleviate some of the physical discomforts that disrupt sleep during pregnancy.

These preventive measures can help minimize sleep disturbances and improve sleep quality during pregnancy. Remember, your sleep health is essential for you and your baby.

Coping with pregnancy insomnia can be challenging, but understanding its symptoms, causes, and prevention methods can significantly improve your sleep quality and mood. By incorporating effective management strategies and preventive tips, you can reduce the impact of insomnia on your life.

Prioritizing your sleep enhances your well-being and if you are finding it challenging to manage pregnancy insomnia on your own, I am here to help. I can provide you with personalized recommendations to improve sleep and also work with you to develop coping strategies for any anxiety or depression issues that are affecting your sleep.

Dr. Sarah Allen

Dr. Sarah Allen has 25+ years of experience in private practice helping women to transition to being the mom they want to be. She is the Founding Director of the statewide non-profit Postpartum Depression Alliance of IL. She also specializes in pregnancy loss & infertility & has published research on postpartum depression and traumatic childbirth.

If you would like to work with Sarah, please phone her at 847 791-7722 or on the form below.

If you would like to read more about me and my areas of specialty,  please visit Dr. Sarah Allen Bio. Dr. Allen’s professional license only allows her to work with clients who live in IL & FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients. 

Dr. Allen sees clients in person in her Northbrook, IL office or remotely via video or phone.

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    My baby didn’t sleep. She wouldn’t sleep more than a couple of hours at night and no more than 30 minutes during the day. I was completely overwhelmed and my husband and I were at each other’s throats. I was supposed to be going back to work but was barely functioning. Sarah helped us to learn how to get our baby sleeping and then she supported me in my transition back to work. She also helped my husband and I navigate how to share childcare and running the house fairly. She is a very knowledgeable therapist and has really helped us.

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    Dr. Allen Helped Me to Feel More Empowered

    Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her.

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    I began seeing Dr. Allen when my first child was around a year old. I had experienced a very traumatic birth, after a difficult pregnancy where I was on bed rest for a good portion of the time. The first year of my son’s life was spent worrying constantly. I also experienced flashbacks to the birth, which was an emergency C-section under general anesthesia. My son was in the NICU for several days following his birth, and I was not given very much information as to why. I remember thinking that he would die, or that something awful was going to happen.

    I experienced a great deal of anxiety that first year, and I thought that it was due to being a new mom. I wasn’t sleeping, I wasn’t eating as normal, and I remember being worried about leaving the house or taking my baby with me anywhere. I worried constantly about illness, germs, etc.

    The first day that I saw Dr. Allen, she gave me some questionnaires to fill out before we started talking. Then we sat down and talked about my experiences with my son’s birth and the early days of his life, and the year or so since then. I remember to this day the relief that I felt when she looked at me and said that I had PPD and PTSD, which was a result of the trauma I experienced during and immediately after the birth of my son. She explained how my brain had reacted to the stress of these events, and related it to why I was feeling the way that I felt. It made so much sense. Then, she described ways that I could get over the trauma, work through the feelings, and recover from PTSD and PPD. I felt so empowered, and so happy that the way I felt had a name, and that it was treatable. It also made me feel so validated in the ways that I had felt and reacted following my son’s birth. I wasn’t going crazy. My reaction was normal and natural. And with the help of Dr. Allen, and the type of therapy that she uses, I knew I could recover.

    It is over five years since that first visit with Dr. Allen, and I still use the tools that she taught me today to deal with stress. I credit her with helping me to become a more empowered, happier person.

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    When I had my first baby I had what I now know was postpartum depression but I didn’t get any help. It did go away after about 18mths but it was a miserable way to begin motherhood.  When I was pregnant with my second child I started to become depressed again and this time told my OB/GYN how I was feeling and she referred me to Sarah. By starting to deal with how I felt and change the way I was handling the stresses in my life, I was in a much better place when my baby was born. The second time round my PPD was much less severe and didn’t last as long. 

    Sarah was also really helpful in teaching me ways to make the transition of becoming a big sister easier for my oldest one too.   My husband came with me for some sessions and that really helped our relationship and we started working on parenting issues together.  Sarah’s counsel and support really helped our family transition to the good place we are all in today.

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