Insomnia in early pregnancy
Insomnia in early pregnancy is very common, caused by hormonal shifts (especially progesterone), increased urination, anxiety, nausea, and vivid dreams, even though fatigue is also present.
To cope, prioritize daytime naps, maintain good sleep hygiene (limit screens, caffeine, large fluids before bed), try relaxation techniques like warm baths or journaling, and get gentle exercise, but talk to your doctor about persistent issues, as it can sometimes signal depression.
Causes of Early Pregnancy Insomnia
Hormonal Changes: Progesterone surges make you tired during the day but ironically disrupt nighttime sleep.
Frequent Urination: Increased need to pee often wakes you up.
Anxiety & Stress: Worrying about the pregnancy and baby can keep you awake.
Nausea & Discomfort: Morning sickness and general body changes make settling difficult.
Vivid Dreams: Hormonal shifts can lead to more intense dreams.
What You Can Do (Sleep Hygiene & Lifestyle)
Nap When You Can: Embrace daytime fatigue with short naps.
Limit Fluids: Reduce intake in the evening to minimize night trips to the bathroom.
Create a Routine: Warm baths, soft music, and avoiding screens before bed help.
Gentle Exercise: Walking or swimming earlier in the day can help, but avoid intense evening workouts.
Pillow Support: Use pillows for comfort, possibly a pregnancy pillow.
Journaling: Write down worries or to-do lists to clear your mind.
When to Talk to Your Doctor
If sleep problems are persistent or severely impacting your daily life, speak to your midwife or doctor.
Mention symptoms like hopelessness or loss of interest, as insomnia can be linked to depression.
Always check with them before taking any medications or remedies, including over-the-counter options or herbal supplements.
To cope, prioritize daytime naps, maintain good sleep hygiene (limit screens, caffeine, large fluids before bed), try relaxation techniques like warm baths or journaling, and get gentle exercise, but talk to your doctor about persistent issues, as it can sometimes signal depression.
Causes of Early Pregnancy Insomnia
Hormonal Changes: Progesterone surges make you tired during the day but ironically disrupt nighttime sleep.
Frequent Urination: Increased need to pee often wakes you up.
Anxiety & Stress: Worrying about the pregnancy and baby can keep you awake.
Nausea & Discomfort: Morning sickness and general body changes make settling difficult.
Vivid Dreams: Hormonal shifts can lead to more intense dreams.
What You Can Do (Sleep Hygiene & Lifestyle)
Nap When You Can: Embrace daytime fatigue with short naps.
Limit Fluids: Reduce intake in the evening to minimize night trips to the bathroom.
Create a Routine: Warm baths, soft music, and avoiding screens before bed help.
Gentle Exercise: Walking or swimming earlier in the day can help, but avoid intense evening workouts.
Pillow Support: Use pillows for comfort, possibly a pregnancy pillow.
Journaling: Write down worries or to-do lists to clear your mind.
When to Talk to Your Doctor
If sleep problems are persistent or severely impacting your daily life, speak to your midwife or doctor.
Mention symptoms like hopelessness or loss of interest, as insomnia can be linked to depression.
Always check with them before taking any medications or remedies, including over-the-counter options or herbal supplements.
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