Pregnancy is an incredible journey with its fair share of excitement, anticipation, and ups and downs. One of the “downs” many pregnant women face is trying to get a good night’s sleep. According to the Sleep Foundation, pregnancy insomnia affects 60% of pregnant women.

During pregnancy, your body undergoes many hormonal and physical changes which can tire your body tremendously, therefore, getting adequate sleep is crucial for your health and that of your little one.

Additionally, insufficient sleep during pregnancy has been linked to postpartum depression, preterm birth, gestational diabetes, longer labor, and more.

However, while there are some sleep medications available, the research on their effect and safety is still in progress. A better alternative is natural remedies that are safe and effective and can offer relief from pregnancy insomnia.

Let’s explore five natural remedies proven to be safe ways to improve your sleep quality to ensure you wake up refreshed and ready to embrace the day.

1. Acupuncture

Originating in China, acupuncture is an ancient healing practice at least 1000 years old. The process involves the insertion of hair-thin needles at specific nerve points along the body to restore health, alleviate aches, and correct imbalances.

A study published in Nat Sci Sleep found that acupuncture significantly improves sleep quality in pregnant women by boosting melatonin production (the sleep hormone). As such, it may be a low-risk and low-cost alternative to medication.

Apart from pregnancy insomnia, acupuncture is used to treat other common pregnancy symptoms such as back pain, headaches, swelling, morning sickness, and heartburn.

The Food and Drug Administration (FDA), has categorized acupuncture needles as medical devices and requires they be single-use and sterile. When done correctly, the side effects of acupuncture are minor, and limited to redness or soreness.

Disclaimer: Acupuncture has low to no risks when done correctly by trained professionals, so it is important to choose the right practitioner carefully.

2. Prenatal Yoga

Sleep disturbances are normal in pregnancies. A 2021 study published in Gaceta Sanitaria claims that only 1.9% of women sleep through the night in the third trimester.

In the first trimester of pregnancy, sleep disturbances may be caused by rising progesterone levels (it is a hormone needed to support pregnancy). According to the Sleep Foundation, 25% of women experience sleep disturbances in their first trimester because progesterone can make them feel tired and too warm. 

You may be fatigued in the morning yet have sleep difficulty at night.

Conversely, The Sleep Foundation states that sleep becomes easier in the second trimester as your hormones begin to stabilize. At this stage, nausea and breast tenderness ease, and your baby won’t be big enough to interrupt your rest either.

However, other factors may interfere with your sleep. These include swollen feet, leg cramps, and headaches. However, on average most women get 7.5 hours of sleep in their second trimester.

While sleep disorders such as insomnia occur in all trimesters, women feel it more in the third because it is often coupled with other discomforts, such as back pain, disturbed dreams, restless leg syndrome, fetal movement, anxiety, and frequent urination. And one of the best remedies for all your sleep-related woes is prenatal yoga.

Prenatal yoga is a relaxation technique and form of exercise that combines stretching, meditation, movement, balance, endurance, and breathing.

According to a 2013 study published in Gaceta Sanitaria that focused on the effects of prenatal yoga on sleep, yoga stimulates the body’s physical and psychological relaxation response. This results in a lower heart rate, metabolism, and blood pressure, and an increase in serotonin, which relaxes the body and, in turn, improves sleep.

Beginning prenatal yoga in the second trimester of pregnancy is a good option, as it gives your body time to adjust to the changes, and your energy levels will likely be higher. A few poses that can aid sleep include:

1. Child’s pose
2. Thread the needle
3. Seated forward fold
4. Seated stretches
5. Standing forward fold

3. Massage Therapy

The American Massage Therapy Association lists several benefits of massage therapy for pregnant women. Not only does this practice ease back and leg pain, but it can reduce labor pain, improve your mood, reduce stress, and yes, alleviate insomnia.

Prenatal massages are adapted specifically to cater to the physical changes women experience during pregnancy. These massages are usually safe after your first trimester, but you should always clear it with your doctor because massage therapy may be unsafe in certain cases—for instance, if you are diabetic or have high blood pressure.

It is also important to pick an experienced massage therapist who offers gentle maternal massages and accommodates your needs. Don’t be afraid to voice your feelings if you experience pain.

If a massage isn’t in your budget, you could always ask your partner for a gentle foot, scalp, or shoulder massage to relax your body, ease your tension, and lull you to sleep.

4. Magnesium Supplements

Magnesium supplements have become all the rage recently because they help fight insomnia. It’s not just a trend either, it works! During pregnancy, magnesium is important for your body to function properly helping with insomnia, aiding in energy production, regulation of your body temperature and blood pressure, and fetal development, among other things.

With regard to sleep, magnesium can potentially help reduce snoring, prevent daytime drowsiness, and help you relax and sleep longer. There is usually no risk to you or your baby when you take magnesium supplements. However, it is best to consult your obstetrician before taking anything during your pregnancy.

5. Cognitive Behavioral Therapy (CBT)

If you’d rather not take anything, even magnesium, CBT could be a useful alternative to combat your pregnancy insomnia. Cognitive Behavioral Therapy designed especially for insomnia can be done in person or online with a trained professional.

Six to eight sessions are recommended, however, it varies from person to person. The aim of CBT is first and foremost to identify thoughts, beliefs, or worries that interrupt sleep. Once identified, you will be given cues to identify and prevent sleep-disrupting behaviors that cultivate good sleep habits.

This could include a lifestyle change, such as limiting the use of your phone at night. Your therapist may encourage you to establish a routine or optimize your sleep environment (such as adjusting the room temperature, noise, and lighting).

You may also be given relaxation techniques like meditation. All of these steps combined are meant to reduce pregnancy insomnia and ensure you get the best sleep possible.

Pregnancy insomnia is a tough side-effect of pregnancy and navigating it can also be daunting. However, following the natural route can prove effective in providing much-needed relief and promoting better sleep.

Each remedy above is unique and choosing the right one for you should be based on your preferences and advice from your healthcare provider. By incorporating these natural remedies into your routine, you will effectively be able to manage the sleep challenges of pregnancy.

Sources:

1. Everything you need to know about prenatal yoga. 2019. Mayo Clinic. Women’s Wellness: What you need to know about prenatal yoga.