5 reasons you can’t sleep during the first trimester
Sleep problems don't only arise during the final stretch of pregnancy.
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One of the biggest pieces of advice moms-to-be receive is “get your sleep now before baby arrives!” But between insomnia, little legs kicking your bladder, heartburn, leg cramps and more, that is much easier said than done. Many mamas find themselves roaming around like zombies during the first trimester, as their bodies are exerting so much energy growing that new little human that they find it next to impossible to get a good night’s sleep to recuperate.
Does this sound like you? Given all of the physical changes women go through in early pregnancy, it is no surprise that 8 out of 10 women suffer from sleep problems during pregnancy.
Below are some common sleep issues during the first trimester and some tips on how to overcome insomnia in early pregnancy:
1. Daytime Drowsiness
High levels of the hormone progesterone, which helps regulate women’s reproductive cycle, flood through your body in early pregnancy. Not only does progesterone make you feel overwhelmingly drowsy during the day, but it also can disrupt your nighttime sleep leading to even more daytime fatigue. With all of the hormonal and physical changes your body is experiencing, it is no surprise that you are struggling to find the energy to keep up your usual daily rhythm. Allow yourself the time to rest with a short nap or two during the day, when possible, to compensate and know that most women’s energy levels perk up as they make it into the second trimester .
2. Nausea
At least 75% of women experience nausea during the early weeks of pregnancy. The often mis-named “morning sickness” can last throughout the day and can be particularly unpleasant at night as it can keep you from sleeping. In order to help the nighttime queasiness subside, keep light snacks, like crackers, by your bed for you to nibble on when you wake up. This will help you feel better so that you can get back to sleep. Additionally, try sipping a cup of ginger tea before bedtime (and throughout the day!) as ginger has been proven to reduce nausea.
3. Midnight Hunger
If nausea isn’t keeping you up, then it could be the constant feeling of hunger throughout the first trimester that is kicking in at night and keeping you from sleep. We have all heard the phrase “eating for two”–and many moms-to-be look forward to some guilt-free cake and doughnut eating–but try eating a balanced healthy diet with whole grains, lean proteins and fresh fruits as these will fill you up and give you and your growing little on the nutrients that you need.
Try eating many small meals throughout the day instead of three large meals. This ensure that you and your growing baby have a steady stream of nutrients to fend off any hunger urges that pop up. Eat your meals slowly to avoid any heartburn and feel free to grab a light snack, ideally a protein and complex carb like cheese and crackers, just before bed. This will help steady your sugar levels throughout the night.
4. Constantly Needing To Pee
Is your growing uterus putting unwanted pressure on your bladder, causing you to run for the the bathroom about 100 times a day? This is a common pregnancy woe in early and late pregnancy. You can try to cut down on the nighttime trips to the bathroom by drinking plenty of fluids during the day, but cutting down in the late afternoon and evening. You can also avoid caffeine as this triggers our need to pee (and it will help with any possible insomnia!) and when you do go, lean forward to be sure that you are fully emptying your bladder every time.
5. Insomnia
Whether it is feelings of anxiety about birth or motherhood, your super-tender breasts that make it difficult to find a comfortable sleep position, heartburn or any of the other reasons mentioned here that are keeping you from sleeping, there is no doubt that insomnia is a common issue amongst pregnant women. If you are finding it hard to fall or stay asleep, try giving yourself a soothing wind-down routine each evening. Soak in a warm bath , drink a glass of warm milk, read a good novel instead of watching a series on Netflix or try some relaxation techniques to help lull you into a calm state and ready for sleep. Make sure that the bedroom is a comfortable, slightly cool, temperature and trade in your afternoon sugar pick-me-up for a nice prenatal yoga class or a brisk walk outdoors.
Expect the first trimester to be exhausting. For most women, insomnia and other sleep issues will pass and if you are really struggling, try giving yourself the opportunity to nap during the day before trying any sleep-inducing supplements, medicines or herbs. Always consult with your doctor if any of these issues become unmanageable.
Written by Sasha Romary. Sasha launched The Modern Mama in 2016 to provide maternity and postpartum support to women worldwide. As a trained postpartum doula, Sasha uses evidence-based information and a practical approach to supporting new parents in preparing for the arrival of a new baby and in the early days of parenthood. Follow her adventures at @_themodernmama .
Image via Stocksnap .
More about insomnia during early pregnancy
If you’re reading this, you might be one of the many expectant moms finding themselves wide awake when they’d much rather be in dreamland. Insomnia during early pregnancy is more common than you might think, and it comes with its own set of challenges and quirks. Let’s dive deeper into this nighttime nuance and find ways to help you catch those elusive Z’s.
Understanding Insomnia in Early Pregnancy
First off, know that you’re not alone. Many women experience sleep disturbances during the first trimester. This can be due to a variety of reasons like hormonal changes, physical discomfort, or even just the excitement and anxiety of expecting a new little one. Your body is doing the important work of growing a tiny human, and sometimes, it seems like it forgets how to hit the snooze button!
Common Causes
- Hormonal Havoc: Your body is currently a hormone-producing powerhouse, especially when it comes to progesterone. This sleepy-time hormone can actually have the opposite effect, making you feel tired during the day and wide awake at night.
- Emotional Rollercoaster: It’s completely normal to have a million thoughts racing through your mind. From planning for the baby’s arrival to worrying about motherhood, these thoughts can keep your brain too busy to rest.
- Physical Changes: Morning sickness, increased urination, tender breasts, and other physical changes can disrupt your sleep. It’s like your body’s way of prepping you for the sleepless nights ahead with your newborn!
Coping Strategies
- Establish a Soothing Routine: Create a bedtime ritual to signal to your body that it’s time to wind down. This could include a warm bath, gentle stretching, or reading a book. Steer clear of screens as their blue light can interfere with your ability to fall asleep.
- Stay Active: Regular exercise can improve sleep quality. Just make sure to avoid high-intensity workouts close to bedtime, as they can have the opposite effect.
- Snack Wisely: Eating a small, healthy snack before bed can help stave off hunger pangs and nausea. Opt for something light and easy to digest like crackers or a banana.
- Create a Comfortable Nest: Make your bedroom a sleep sanctuary. Invest in comfortable bedding, keep the room cool and dark, and consider using a pregnancy pillow to help find a more comfortable sleeping position.
- Mind Over Matter: Techniques like mindfulness meditation or guided imagery can help calm your mind and prepare your body for sleep. There are plenty of apps and online resources available to guide you through these practices.
- Talk About It: Share your concerns and experiences with your partner, a friend, or your healthcare provider. Sometimes, just talking about what’s keeping you up at night can help lighten the load and make it easier to sleep.
When to Seek Help
If insomnia is making it hard for you to function during the day or if you’re experiencing severe anxiety or depression, it’s important to talk to your healthcare provider. They can offer additional strategies, reassurance, and support to help you through this phase.
Remember, Mama
Insomnia during early pregnancy, while frustrating, is often temporary. As your pregnancy progresses, you may find that your sleep improves (or changes yet again). The most important thing is to be gentle with yourself. Rest when you can, seek support when you need it, and keep in mind that this is just one part of the incredible journey of pregnancy.
Sweet dreams and good luck, mama. You’ve got this, and when you finally meet your little one, all those sleepless nights will feel like a distant memory.
Frequently Asked Questions
Can you have insomnia at 4 weeks pregnant?
Absolutely, mama! Insomnia can be an early pregnancy symptom for some women, starting as soon as 4 weeks. Hormonal changes, anxiety, or physical discomfort can all be culprits.
Why can’t I sleep during the first few weeks of pregnancy?
Your body is going through a whirlwind of changes! Increased hormone levels, excitement, nerves, and physical changes like nausea can disrupt your sleep pattern early on.
Why can’t I fall back asleep at 4 weeks pregnant?
Many women find themselves wide awake due to physical discomfort or a racing mind. Plus, the hormonal surge, especially of progesterone, can throw off your body’s natural sleep rhythm.
Does HCG cause insomnia?
While human chorionic gonadotropin (hCG) is known for its role in maintaining pregnancy, it can contribute to your sleep issues indirectly. The rapid increase in hCG levels can heighten emotions and physical symptoms, making it harder to sleep.
What week does pregnancy insomnia start?
Insomnia can start at any time during pregnancy, but many women report difficulties sleeping as early as the first trimester. Each body is unique, so there’s no specific “start time” for pregnancy-related sleep issues.
Can lack of sleep cause miscarriage in the first trimester?
There’s no direct evidence linking occasional sleepless nights to miscarriage. However, consistent, severe lack of sleep can impact your overall health. It’s important to talk to your healthcare provider if you’re experiencing persistent sleep issues.
Is it normal to have insomnia at 5 weeks pregnant?
Yes, it’s normal. Many women experience insomnia due to hormonal changes, nausea, or emotional stress in early pregnancy. Rest assured, you’re not alone.
What are the symptoms of hCG build-up?
While hCG itself doesn’t cause noticeable symptoms, its presence signals pregnancy, which comes with a host of symptoms like morning sickness, fatigue, and frequent urination. Remember, hCG levels vary greatly among individuals.
Which gender causes extreme tiredness during early pregnancy?
Gender doesn’t directly cause tiredness. Early pregnancy fatigue is typically due to hormonal changes and physical adjustments your body undergoes to support the growing fetus, regardless of its sex.
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