Insomnia in Pregnancy is Common, but It’s Not Normal: Here’s How to Beat It

Mildly disrupted sleep is a common and bothersome problem during pregnancy, affecting numerous women worldwide. While most women experience some sleep problems during pregnancy, mild insomnia is often dismissed by health-care providers, leaving expectant mothers to manage on their own without necessary support.

As clinical health psychologists, we often hear reports of women resorting to expensive sleep products or trying herbal remedies in hopes of improving their sleep quality. Unfortunately, these interventions offer fleeting benefits. The increased use of pharmacological treatments is also discouraged, due to concerns about potential negative effects on the developing baby.

Fortunately, cognitive-behavioral therapy (CBT) offers an effective solution for treating insomnia during pregnancy. This non-pharmacological approach addresses unhelpful thoughts and behaviors that contribute to sleep disruptions, helping individuals establish habits and thoughts that promote deep sleep.

- Advertisement -

CBT involves a structured program delivered via in-person, group, or online sessions. Individuals learn to identify and alter negative thought patterns and sleep habits, leading to a significant improvement in sleep quality within four to five weeks. Unlike medication, therapy results are long-lasting, and sleep problems tend not to recur once the therapeutic process is complete.

Interested individuals can access comprehensive books and resources on CBT-I, as well as online support groups, for further guidance.

**Keystone Strategies for Overcoming Insomnia**

While behavioral therapy is an effective way to address insomnia, maintaining good sleep hygiene practices and adopting healthy sleep habits play a crucial role in mitigating sleep disruptions.

Set a Regular Sleep Schedule

Establishing a regular sleep schedule is crucial in maintaining good sleep hygiene. This involves setting a regular wake-up time and striving to maintain it, regardless of the day or hour. By doing so, your body will learn to adjust to the new rhythms, making mornings easier. Hormones that control our sleep-wake cycles benefit from a consistent routine.

Keep a Sleep Diary

Tracking sleep patterns helps individuals identify patterns and changes that can be leveraged to improve sleep quality. Keeping a sleep diary can be done using a physical journal or a sleep tracking app. By monitoring progress, individuals can identify common sleep disruptions and adjust behaviors accordingly.

Use Your Bed Only for Sleep

Our brains are highly suggestible, and associating the bed with activities like reading, watching TV, or scrolling through devices can hinder sleep quality. Effective sleep therapy involves creating an environment conducive to sleep.

To achieve this, get rid of electronic devices in the bedroom, and strive to use the bed for sleep only. If difficulty sleeping persists, get out of bed and engage in a relaxing activity until tiredness sets in.

Insomnia during pregnancy is more than just a normal condition; it’s a problem that can have a lasting impact on a mother’s well-being and ability to care for her newborn.

**Conclusion**

While maintaining good sleep hygiene practices may require effort and commitment, the benefits are undeniable. By adopting healthy sleep habits, individuals can mitigate mild insomnia and improve their overall quality of life. Those struggling with more severe forms of insomnia should not give up hope; effective cognitive-behavioral therapies are available to address sleep disruptions.

**Frequently Asked Questions**

Q: Why is insomnia during pregnancy commonly dismissed by health-care providers?
A: Insomnia during pregnancy is often associated with mild sleep disruptions that are not considered severe sleep disorders. However, for many women, these mild issues can have a significant impact on their quality of life.

Q: Can my partner or family members assist with sleep therapy?
A: Yes, involving partner or family members in your sleep therapy can be extremely helpful. Having a team of supporters can provide reassurance and encouragement throughout the process.

Q: I’m concerned about taking medications during pregnancy. What can I do instead?
A: Cognitive-behavioral therapy (CBT) is a safe, non-pharmacological treatment option for insomnia during pregnancy. CBT has proven effective in improving sleep quality and reducing symptoms.