Miya Pearson
Sleep is essential for our health and well-being, and this is especially true during pregnancy. However, insomnia and sleep deprivation are common issues for pregnant people due to various factors, such as hormonal changes, discomfort from the growing fetus, nausea, and anxiety. While sleep aids and medications may be considered to alleviate these issues, there are limited studies on their safety for pregnant people and fetuses. Natural remedies, such as acupuncture, relaxation techniques, and adjusting one's daily routine, can be explored as alternatives to promote better sleep during pregnancy.
Things to take to sleep better when pregnant
| Characteristics | Values |
|---|---|
| Pillow | Place a pillow to support your bump, and a pillow between your knees |
| Exercise | Try to stay active during the day. Yoga, swimming, or walking may ease muscle aches and stiffness |
| Caffeine | Limit caffeine during the day and avoid it in the afternoon and evening |
| Fluids | Drink less in the evening to reduce urination during the night |
| Meals | Avoid heavy meals and spicy foods before bedtime to prevent heartburn and indigestion |
| Antihistamines | Used to treat allergies and induce drowsiness. Can also be used to treat morning sickness and indigestion |
| Cognitive behavioral therapy (CBT) | Studies show that CBT can help women with insomnia during pregnancy sleep better |
| CPAP machine | May be needed to help open your airways if you have OSA |
| Folate | May need to increase folate if you have restless leg syndrome |
| Acupuncture | A traditional form of Chinese medicine that can help treat nausea, fatigue, heartburn, lower back pain, and pre-birth preparation |
| Relaxation techniques | Relaxation or mindfulness apps, soothing playlists, hypnobirthing, warm baths, reading, etc. |
Explore related products
What You'll Learn
Avoid caffeine, herbal teas, and heavy meals in the evening
Pregnancy insomnia is common, and you might find yourself struggling to fall asleep or stay asleep. While you might be inclined to reach for a caffeinated drink to help you get through the day, caffeine is best avoided, especially in the evenings. As a stimulant, caffeine increases your blood pressure and heart rate, which should be avoided during pregnancy. It can also increase the frequency of urination, leading to dehydration. Even a small amount can cause changes in your baby's sleep pattern or normal movement pattern in the later stages of pregnancy.
Some studies have also shown a link between high levels of caffeine consumption and delayed conception. While there is conflicting evidence about the impact of caffeine on pregnancy, with some experts stating that moderate levels have not been found to have a negative effect, it is best to play it safe. The March of Dimes recommends that pregnant women limit caffeine intake to less than 200 mg per day, which is equivalent to about one 12 oz cup of coffee.
Herbal teas are naturally caffeine-free, so caffeine is not the concern when consuming this type of drink. However, there is a lack of data available on most herbs and their effects on a developing fetus. There are mixed opinions on the safety of herbal teas, and while most commercial brands are thought to be safe for anyone to consume in reasonable amounts, it is best to consult your doctor or midwife about which herbal teas are safe to consume during pregnancy.
Heavy meals in the evening are best avoided as they can disrupt digestion and make it harder to fall asleep. Eating too close to bedtime may result in discomfort, such as heartburn, indigestion, and acid reflux. As your baby grows, your stomach is pushed up, making it easier for stomach acid to travel back up your oesophagus, especially if you're lying down soon after eating. Stop eating a few hours before bed to give your body time to properly digest your food and reduce the chances of these uncomfortable symptoms.
Sleep Masks for Children: Safe or Not?
You may want to see also
Explore related products
Try acupuncture, a relaxation app, or a warm bath
Sleep deprivation is a common issue during pregnancy. The weight of the growing fetus, hormonal changes, nausea, back pain, and anxiety are just some of the factors that can make it difficult to fall and stay asleep. While finding the right medication for insomnia during pregnancy can be challenging, there are other methods that can help you sleep better.
Acupuncture is one such method that has been shown to improve sleep quality in pregnant women. It is considered safe during pregnancy and may also help ease morning sickness and lower back pain. Moxibustion, which involves burning long sticks of the mugwort herb near acupuncture points, is another technique that can be used alone or in combination with acupuncture.
Relaxation apps can also be a great tool to aid sleep during pregnancy. Apps like Simple Habit offer a wide range of short meditations tailored to busy people, including meditations on pregnancy and patient parenting. The Calm Birth app is another option designed specifically to aid moms-to-be and their partners throughout pregnancy and childbirth.
Taking a warm bath can also help improve sleep during pregnancy. A 10-minute warm bath within an hour or two before bedtime can help you relax and prepare for sleep. Just be sure to keep the bath brief, not too hot, and avoid using irritating bath products with fragrances.
Tincture for Sleep: THC's Calming Effect
You may want to see also
Explore related products
Exercise during the day, but limit screen time before bed
Exercise during pregnancy has many benefits for you and your baby, including improving your sleep. It is recommended that pregnant individuals get at least 150 minutes of moderate-intensity aerobic exercise per week. However, it's important to note that this may vary depending on your body and pregnancy, so consulting with your doctor before starting or continuing an exercise routine is advised.
Exercising during pregnancy can help work off excess energy and tire you out enough to fall asleep more easily. It can also improve your circulation, prevent constipation, hemorrhoids, varicose veins, leg cramps, and ankle swelling. Additionally, it can alleviate joint pain and pressure, which is especially beneficial for pregnant women experiencing discomfort due to the weight of their growing fetus.
Some exercises that are considered safe for pregnant women include:
- Brisk walking: Walking provides a total-body workout while being gentle on the joints and muscles.
- Swimming and water workouts: These exercises use many of the body's muscles and the water supports your weight, reducing the risk of injury and muscle strain.
- Stationary bicycling: Riding a standard bicycle may be risky due to balance issues, so stationary biking is a safer option.
- Modified yoga and modified Pilates: Yoga improves flexibility, encourages stretching, and promotes focused breathing, which can help with relaxation and sleep. Prenatal yoga classes often include modified poses suitable for pregnant women.
It's important to listen to your body and make adjustments as your pregnancy progresses. If you experience morning sickness, exhaustion, or other common discomforts of pregnancy, you may need to modify your workouts accordingly.
While exercise during the day can improve your sleep, it's also important to limit screen time before bed. The bright light from screens can make you more awake and interfere with your sleep. Instead, engage in relaxing activities such as reading a book or listening to soothing music to help you wind down and prepare for a good night's rest.
Stomach Sleeping: Is It Good or Bad?
You may want to see also
Explore related products
Antihistamines can help with morning sickness and sleep
Sleep deprivation during pregnancy is common, and insomnia affects most pregnant women at some point. This can be caused by pregnancy hormones, the weight of the growing fetus, nausea, vomiting, leg cramps, back pain, anxiety, and shortness of breath, among other factors.
While it is generally recommended that pregnant people address sleep difficulties without medication or supplements, antihistamines are a type of medication that can be used to treat allergies and induce drowsiness. They are also an ingredient in some over-the-counter sleep aids intended to treat occasional sleeplessness. Among pregnant people, antihistamines are commonly used to alleviate morning sickness and its associated nausea and vomiting. About 10 to 15 percent of pregnant people use antihistamines at some point during their pregnancy.
Some studies have shown that antihistamines can be effective in treating morning sickness. For example, one study found that taking an antihistamine along with vitamin B6 improved women's symptoms. The American College of Obstetricians and Gynecologists (ACOG) recommends that women try an antihistamine called doxylamine, found in over-the-counter sleep aids, if vitamin B6 alone does not work. Doxylamine and vitamin B6 are available as a combination pill (Diclegis and Bonjesta) that is safe to take during pregnancy.
However, it is important to note that taking multiple antihistamines can lead to excessive drowsiness. Additionally, a UCLA study found that women with severe morning sickness who took antihistamines to help them sleep through their nausea were more likely to experience premature births or have low-birth-weight babies. Therefore, it is crucial to consult with a healthcare provider before taking any medication during pregnancy, including antihistamines, to weigh the benefits against the potential risks.
Java Sleep: When to Use and Why
You may want to see also
Explore related products
Consult a doctor about medication and cognitive behavioural therapy
Sleep deprivation during pregnancy is common, and it can take a toll on your health and daily functioning. While it is generally recommended that pregnant people address sleep difficulties without medication, if you are experiencing severe sleep deprivation, it is important to consult a doctor about potential solutions, including medication and cognitive behavioural therapy (CBT).
Pregnancy involves significant physical and hormonal changes that can disrupt your sleep. As your pregnancy progresses, the growing foetus can place pressure on your joints, back, and bladder, making it difficult to get comfortable. You may also experience nausea, vomiting, leg cramps, back pain, shortness of breath, and a quicker heart rate, all of which can contribute to sleep disturbances. Additionally, anxiety about pregnancy and childbirth is normal, and increased stress hormones can further impact your sleep.
If you are struggling to get enough sleep, it is important to first try natural and lifestyle approaches to improve your sleep hygiene. This includes limiting caffeine intake, reducing fluid intake before bed to minimise night-time urination, and avoiding heavy or spicy meals that can cause indigestion. Establishing a relaxing bedtime routine, such as taking warm baths, reading, or practising mindfulness, can also help you wind down and prepare for sleep.
However, if these measures do not provide sufficient relief, it is crucial to seek professional advice. Consult your doctor or midwife, who can assess your individual situation and advise you on safe and effective options. They may recommend certain medications, but it is essential to discuss the risks and benefits with a healthcare professional before taking any sleep aids during pregnancy.
In addition to medication, cognitive behavioural therapy (CBT) has been shown to be effective in helping pregnant women with insomnia. CBT can provide you with tools and techniques to manage your sleep and address any underlying anxiety or stress that may be contributing to your sleep difficulties. Your doctor or midwife can refer you to a qualified therapist who has experience working with pregnant women.
Sleeping Pills: Safe Daily Habit or Health Risk?
You may want to see also
Frequently asked questions
While there is a lack of research on the safety of natural sleep aids for pregnant women, some natural remedies that are considered safe include acupuncture, warm baths, and antihistamines to alleviate morning sickness.
You should always consult a doctor before taking any medication during pregnancy. Prescription sleep medications should be avoided during late pregnancy as they may cause breathing and muscle tone problems in infants. Doctors may recommend medication if you have a severe sleep disorder or other medical condition causing sleep problems.
There are several non-medical things you can try to help you sleep during pregnancy, such as limiting caffeine, avoiding heavy meals and spicy foods before bed, staying active during the day, and creating a relaxing bedtime routine.
There are many reasons why it may be difficult to sleep during pregnancy, including discomfort from the weight of the fetus, nausea and vomiting, frequent urination, leg cramps, back pain, anxiety, and shortness of breath.
