![]() ![]() Wilkinson, D., Shepherd, E., & Wallace, E.What sleep is like during your first trimester.The secrets to sleeping well with your growing baby bump.European Journal of Obstetrics & Gynecology and Reproductive Biology, 221, 70–75 (17)30546-8/fulltext Factors associated with insomnia in pregnancy: A prospective cohort study. M., Amezcua-Prieto, C., Salcedo-Bellido, I., Martínez-Galiano, J. Insomnia and sleep deficiency in pregnancy. Pakistan Journal of Medical Sciences, 32(4), 1030–1037 Insomnia during pregnancy: Diagnosis and rational interventions. Cognitive behavioral therapy for insomnia.American Journal of Respiratory and Critical Care Medicine, 190(4) You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Some conditions may make it unsafe to exercise during pregnancy, so people should consult a doctor before starting any new workout routine. Any exercise during pregnancy should come with the recommendation of a doctor.Ī 2016 study from the Pakistan Journal of Medical Sciences suggests around 30 minutes a day at least 4 to 6 hours before bedtime. Gentle exercise can also help with insomnia. The physical demands of pregnancy alongside steady weight gain can make it difficult to keep active.Īccording to the American College of Obstetricians and Gynecologists, there are many benefits to exercise during pregnancy. make healthful changes that reduce insomniaĬBT may be particularly helpful for those facing anxiety or depression.talk through emotions that play a role in insomnia.Cognitive behavioral therapy or CBTĪ model of CBT therapy known as CBT for insomnia can help people manage their thoughts and feelings about sleep and sleeping while changing their behavior.ĬBT for insomnia can treat people with severe sleep deprivation get better sleep. More studies are needed to make this a definite recommendation, but people may find it useful to try yoga. The study says that meditation is a nonpharmacological way of managing insomnia and that prenatal hatha yoga may help. Meditation may also help.Ī 2015 study in the journal Obstetric Medicine concludes that meditation may help insomnia in pregnancy. People can try progressive relaxation, which involves slowly and steadily relaxing each muscle in the body one at a time, beginning with the toes. Relaxation exercises can help calm an anxious mind. Share on Pinterest Meditation can help with insomnia in pregnancy. People with RLS may be deficient in iron and folic acid, so if RLS keeps a person awake at night, they should ask their doctor to test them for nutritional deficiencies. However, a 2016 Cochrane review emphasizes that more research is necessary to confirm this possible effect. Supplements of the naturally occurring hormone melatonin may also help.Ī limited body of research suggests melatonin may also support healthy brain development in a baby. ![]() Herbal and dietary supplements may help with sleep, however. People who are pregnant should not use dietary supplements without first talking to a doctor. Other habits to promote sleep include having a massage to reduce stress or taking a warm bath before bed. Limit fluids in the hours before bedtime.Limit caffeine before bed, or eliminate it throughout the day.Get up if you cannot sleep after 15 to 30 minutes.Do not use screens in bed, such as phones or television.Make the bed as comfortable and inviting as possible.Wake and go to bed at the same time each day.Only sleep in the bed and not anywhere else.Good sleep hygiene signals the brain to wind down and begin sleeping. Sleep hygiene refers to habits that make it easier to fall asleep. This restriction may feel frustrating, but some natural remedies can safely treat insomnia: 1. According to early studies, use of sleeping pills during pregnancy requires caution.
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