Pregnancy may be a “miracle,” but it can also be incredibly uncomfortable for mom-to-be. Between the aches, pains, and ever-increasing pressure on the bladder many pregnant women struggle with insomnia at some point during their pregnancy. Insomnia is a chronic condition that makes it difficult for people to fall asleep and stay asleep throughout the night. Of course, everyone needs their rest, but it is even more vital for pregnant mothers. If you’re struggling with sleep during your pregnancy then it is better to ask for help sooner rather than later.
Identifying the Signs of Insomnia
Struggling to fall asleep or experiencing sleep disturbances every so often is perfectly normal. Chronic insomnia is usually identifiable when it occurs at least three nights a week for three consecutive months. For those who are unsure of how often their sleep is disturbed by insomnia symptoms, a sleep journal may help to keep track of the frequency.
You may also have difficulty identifying insomnia if you aren’t experiencing trouble falling asleep initially. In some cases, insomnia only causes disturbances in the middle of the night. You may want to try a well-rated sleep tracking application if you find yourself waking up tired or finding yourself nodding off during the day.
Insomnia During Pregnancy
It is common for pregnant women to feel more tired than usual, but if this is happening often it could indicate that you aren’t attaining restful sleep during the night. If your app data confirms a lack of restful sleep, then you should look into insomnia treatment in NYC.
The Importance of Treatment
Inadequate sleep is serious for you as an individual as well as for your developing fetus. If you are experiencing the signs of chronic sleep disturbance, then it is crucial to consult with your local sleep doctor in NYC. Bringing a sleep diary may help by creating an initial baseline. But you will likely have to undergo a sleep study for your doctor to definitely diagnose your sleep disorder. Once a diagnosis has been made, your sleep doctor will discuss pregnancy-safe medications or devices to ensure you’re getting enough rest to sustain both you and your fetus.
Dealing with Acute Sleep Disturbances
The word acute may sound scary, but in this case it’s usually better than having a chronic condition. When it comes to medicine, the term acute is used to indicate that a condition is severe or sudden. In the case of sleep disturbances, it may mean you really struggle to attain adequate sleep for a while, but it only lasts for a few days or weeks. An acute sleep disorder is typically the result of temporary stress or environmental changes. Luckily, there are simple changes you can make to help tackle acute insomnia.
Improving Sleep Hygiene
Sleep hygiene is all about improving the conditions we create for our bodies before going to sleep. These are some of the most common suggestions for improving your sleep hygiene, especially if you’re pregnant.
- Avoid digital screens for one hour prior to your bedtime.
- Set the same bedtime and waking time for every day of the week.
- Make your bed in the morning.
- Wash your sheets at least once per week.
- Avoid eating or watching television in bed.
All of these techniques are proven to decrease acute instances of insomnia and other sleep disturbances.
If Sleep Disturbance Continues…
If you continue to struggle with falling asleep, then playing soft sounds, music, or even some audiobooks may help. Some women do choose to use a melatonin supplement, but there isn’t currently enough evidence to determine how much is actually safe for pregnant women. As a result, the choice to use a supplement like melatonin should be made carefully and under the guidance of your medical doctor.
Ultimately, if improvements to sleep hygiene and background noise do not help, then you will need to talk to your local sleep doctor. Your body cannot take care of your developing fetus if it can’t take care of itself, so seek help early.
