DR. RODRIGUEZ-SIUTS
  • Home
  • About
  • Services
    • Prenatal and Postpartum Therapy
    • Reproductive Mental Health Therapy
    • General Maternal Mental Health
  • Patient Info
    • Patient Forms
    • Rates & Insurance
    • FAQ
    • Useful Therapeutic Apps
    • Patient Portal
  • Blog
  • Contact
  • Home
  • About
  • Services
    • Prenatal and Postpartum Therapy
    • Reproductive Mental Health Therapy
    • General Maternal Mental Health
  • Patient Info
    • Patient Forms
    • Rates & Insurance
    • FAQ
    • Useful Therapeutic Apps
    • Patient Portal
  • Blog
  • Contact
Search

How to Kick Insomnia in Early Pregnancy

6/7/2021

0 Comments

 
Medically reviewed by Julie Lay — Written by Jessica Timmons on January 9, 2018
Overview
"For a new mom-to-be, experiencing sleep deprivation after the baby is born is a given. But you probably didn’t realize that it could also occur during the first trimester of pregnancy.

Most women experience sleep problems during pregnancy. Pregnant women tend to get more sleep during their first trimesters (hello, early bedtime) but experience a big drop in the quality of their sleep. It turns out that pregnancy can make you feel exhausted all day long. It can also cause insomnia at night.

Here are some of the most common culprits for insomnia during early pregnancy, plus a few tips to help you get a better night’s sleep.

What is insomnia?
Insomnia means you have difficulty falling asleep, staying asleep, or both. Women can experience insomnia during all stages of pregnancy, but it tends to be more common in the first and third trimesters. Between midnight bathroom breaks, out-of-control hormones, and pregnancy woes such as congestion and heartburn, you might be spending more time out of your bed than in it. The good news: While insomnia might be miserable, it’s not harmful to your baby.

Sheer logistics play a role as well. By the end of a pregnancy, many women have a hard time just getting comfortable enough to sleep well. During the first trimester, you might not have much of a baby belly to accommodate, but there are other issues that can prevent a good night’s sleep.

What causes insomnia during pregnancy?
Expecting? There are many reasons you might be wide awake in the wee hours. These can include:
  • need to urinate frequently
  • nausea or vomiting
  • back pain
  • breast tenderness
  • abdominal discomfort
  • leg cramps
  • shortness of breath
  • heartburn
  • vivid dreams
Other causes of insomnia can be stress-related. You might feel anxious about labor and delivery, or worry about how you’ll balance work with being a new mother. These thoughts can keep you up at night, especially after your third visit to the bathroom.

It can be difficult to distract yourself from these thoughts, but try to remember that worrying isn’t productive. Instead, try writing down all of your concerns on paper. This will give you a chance to consider possible solutions. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry. This can help empty your mind so you can rest.

Being up front with your partner about your feelings and worries can also help you feel better.

Develop a bedtime routine
One of the best things you can do to manage insomnia while you’re pregnant is to set up good sleep habits.

Begin by trying to go to bed at the same time every night. Start your routine with something relaxing to help you unwind.

Avoid screen time at least an hour before bed. Blue light from the TV, your mobile phone, or tablet can have an impact on your body’s circadian rhythm. Try reading a book instead.

Taking a soothing bath might also make you sleepy. Just be careful that the temperature isn’t too hot — that can be dangerous for your developing baby. This is especially true during early pregnancy.

To be safe, avoid hot tubs.

Diet and exercise
Diet and exercise can have an impact on your sleep.

Drink up
Drink plenty of water throughout the day, but minimize drinking after 7 p.m. Try to avoid caffeine starting in the late afternoon.

Eat to sleep
Eat a healthy dinner, but try to enjoy it slowly to reduce your chances of heartburn. Eating an early dinner can also help, but don’t go to bed hungry. Eat a light snack if you need to eat something late in the evening. Something high in protein can keep your blood sugar levels steady through the night. A warm glass of milk can help you feel sleepy, too."
Finish Reading How to Kick Insomnia In Early Pregnancy
0 Comments



Leave a Reply.

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    June 2019
    May 2019
    October 2018
    August 2018
    July 2018
    May 2018
    February 2018
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    February 2017
    January 2017
    November 2016
    September 2016
    August 2016
    July 2016

    Categories

    All
    4th Trimester
    Anxiety
    Babies
    Baby
    Black Lives Matter
    Black Maternal Mental Health
    Black Motherhood
    Body Image
    Brain Health
    Breakup
    Breastfeeding
    Breast Milk Anitibodies
    Cannabis And Breastfeeding
    Childbirth
    Childhood Anxiety
    Children
    Climate Change
    Cognitive Dissonance
    Collaborative Commuication
    Communication
    Confidence
    Coping
    Coronavirus
    Counseling Scottsdale
    COVID 19
    COVID-19
    COVID 19 Vaccine And Pregnancy
    Depression
    Diversity
    Doom Spiral
    Dr. Rodriguez Siuts
    Dr. Rodriguez-siuts
    Early Relationships
    Easy Dinner Recipes
    Economy
    Emotion
    Empaths
    Empathy
    Essential Oils Safety While Pregnant
    Exercise
    Failure
    Family Moments
    Family Roadtrip
    Fathers
    Fear
    Feeding And Nutrition
    Fertility
    Finland
    Food And Mood
    Frontline Moms
    Gender Inequality
    Goal Setting
    Grief And Loss
    Guided Meditation
    Halloween Kids Crafts
    Happiness
    Happy Couples
    Healing
    Health
    Healthy Foods
    Healthy Gut
    Healthy Pregnancy
    Healthy Relationships
    Improved Mood
    Infant Mental Health
    Infertility
    Inner Peace
    Inspiration
    Kids At Home Art Activities
    Kids Mindfulness Activities
    Listening
    Marriage
    Maternal Mental Health
    Maternal Mental Health Disorders
    Maternal Mental Health Psychologist
    Maternity Costumes
    Meditation
    Meditation For Pregnancy
    Megan Markle
    Men And Postpartum Depression
    Men's Health
    Mental Health
    Mental Health Of Children And Parents
    Mindfullness
    Mindfulness
    Miscarriage
    Mom Guilt
    Mom Shaming
    Motherhood
    Mothers In Crisis
    Motivation
    Newborn
    New Mom
    Nighttime Affirmations
    Nutrition
    Nutrition For The Brain
    Pandemic
    Pandemic Parenting
    Pandemic Pregnancy
    Pandemic Unemployment
    Panic Attacks
    Parental Leave
    Parenting
    Perfectionism
    Performance
    Perimenopause
    Perinatal Anxiety
    Perinatal Depression
    Perinatal Mental Health
    Perinatalmooddisorders
    Personal Stories
    Polycystic Ovary Syndrome
    Positive Affirmations
    Positive Benefits Of Nature
    Positive Habits
    Positive Parenting
    Positive Pregnancy Affirmations
    Positive Self-Affirmations
    Postpartum
    Postpartum Anxiety
    Postpartum Care
    Postpartum Depression
    Postpartum Fitness
    Postpartum Healing
    Postpartum Health
    Postpartum Mental Health
    Postpartum Mood Concerns
    Postpartum OCD
    Postpartum Psychosis
    Postpartum Recovery
    Postpartum Scary Thoughts
    Postpartum Self Care
    Postpartum Self-care
    Postpartum Support
    Postpartum Workouts
    Preemies
    Pregnancy
    Pregnancy Costumes
    Pregnancy Insomnia
    Pregnancy Loss
    Pregnancy Meditation
    Pregnancy Nutrition
    Pregnancy Pillows
    Pregnancy Risks
    Pregnancy Stretches
    Pregnancy Yoga
    Prenatal Care
    Prenatal Depression
    Prenatal Massage
    Prenatal Self Care
    Prenatal Self-care
    Prenatal Workouts
    Prenatal Yoga Bedtime
    Procrastination
    Relationship Advice
    Relationships
    Remedies Pregnancy Gas
    Reproductive Mental Health
    Resiliency
    Sandra Rodriguez Siuts
    Sandra Rodriguez-siuts
    School Anxiety
    Scottsdale Psychologist
    Second Infertility
    Self-care
    Self-care Tips
    Self-esteem
    Setting Boundaries
    Sleep
    Sleep And Pregnancy
    Social Connectedness
    Social Justice
    Stay At Home Orders
    Staying Grounded
    Stillborn
    Stress
    Success
    Suicide
    Surrogacy
    Teaching Kids Manners
    Teen Mental Health
    Therapy
    Therapy Arizona
    Therapy Phoenix
    Therapy Scottsdale
    Time Management Tips
    Traumatic Birth
    Vacation
    Webinar
    Well-behaved Kids
    Wellness
    Women
    Women Losing Jobs
    Women's Health
    Women's Health Psychologist
    Womens Health Psychologist
    Womens Mental Health
    Womens Psychology
    Working Moms
    Workplace
    Youth Sports
    Zulresso

    RSS Feed

Picture
Picture
Picture
Picture
Picture
​SANDRA RODRIGUEZ-SIUTS, PH.D., LLC 

9590 E Ironwood Square Drive, Suite 210
Scottsdale, AZ 85258
Phone: (480) 473-5411
Fax: (480) 436-6900
© Copyright 2023 Sandra Rodriguez-Siuts, Ph.D. - All Rights Reserved
  • Home
  • About
  • Services
    • Prenatal and Postpartum Therapy
    • Reproductive Mental Health Therapy
    • General Maternal Mental Health
  • Patient Info
    • Patient Forms
    • Rates & Insurance
    • FAQ
    • Useful Therapeutic Apps
    • Patient Portal
  • Blog
  • Contact