How to Overcome Pregnancy Fatigue and Insomnia

Joyce Vallo
Mar 11, 2024
9 min read

Updated: Sep 17, 2024

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Feeling exhausted and tossing and turning through the night? Tiredness and sleep problems affect many expectant mothers. Discover safe remedies, lifestyle tips, and over-the-counter options to help you find relief in this in-depth guide.

Quick Look at the Best Over-the-Counter Options

Basic Care Sleep Aid-click here👉 Doxylamine Succinate Tablets 25 mg
Biogesic- click here👉 Paracetamol 500mg (For minor aches, pains, and fevers that are disrupting sleep)
Tylenol- click here👉 Paracetamol 650mg (For minor aches, pains, and fevers that are disrupting sleep)
Mommy Care Pack A-click here👉 Obimin + Hemarate FA + Calciumade (can help promote better sleep)
Crystal Velvet Maternity- click here👉 Pregnancy Pillow Pillow (can help promote better sleep)

Overcoming Tiredness and Sleep Problems During Pregnancy

Overwhelming fatigue and persistent insomnia are two of the most draining and disruptive issues faced by many women throughout their pregnancy journeys. While frustrating, these sleep disturbances are often easily explained by the incredible physical and hormonal changes your body undergoes to nurture the growing life inside you.

As the Cleveland Clinic explains, it's perfectly normal to feel more tired than usual during pregnancy, especially in the first and third trimesters. In the first few months, soaring levels of the hormone progesterone can trigger bouts of nausea, food aversions, and overall feelings of overwhelming exhaustion. Then in the final trimester, the physical toll of carrying a near full-term baby coupled with anxiety about the approaching birth can completely drain your energy reserves.

While annoying, this fatigue and sleep deprivation serve an important role - ensuring your body has enough reserves to support your health and facilitate your baby's growth and development. However, when tiredness and insomnia become severe, they can start negatively impacting your daily life and overall well-being. The good news is there are safe remedies and preventative measures you can take to find relief.

Causes of Tiredness and Insomnia in Pregnancy

To better understand how to treat pregnancy-related sleep issues, it's helpful to recognize the various contributing factors:

Hormonal fluctuations - Rapidly rising levels of pregnancy hormones like progesterone, estrogen, and relaxin can trigger fatigue, nausea, and insomnia, especially in the first trimester.
Increased blood volume - To support the growing baby, your body produces more blood, which taxes the cardiovascular system and can leave you feeling drained and sluggish.
Nausea/morning sickness - That infamous queasiness that many women experience in early pregnancy can certainly disrupt sleep and sap energy levels.
Aches/pains/general discomfort - As your belly expands, all sorts of aches, pains, and general discomfort like back pain, leg cramps, heartburn, and breast tenderness can make it extremely difficult to get quality sleep.
Stress/anxiety/restless leg syndrome - The mental burden of impending childbirth and parenthood coupled with common issues like restless leg syndrome can be major insomnia culprits.
Frequent urination disrupting sleep - The increased weight of your growing uterus puts extra pressure on your bladder, leading to more bathroom trips that repeatedly interrupt sleep cycles.
Vivid dreams/nightmares - Thanks to those surging pregnancy hormones, many women experience bizarre and unsettling dreams that can wake them frequently through the night.

As the National Sleep Foundation stresses, while highly uncomfortable, these sleep struggles during pregnancy are quite normal and expected. However, failing to get enough quality rest can pose risks like longer labor times, increased risk of cesarean delivery, higher blood pressure issues, difficulty losing baby weight, and excessive fatigue postpartum. So finding ways to restore restful sleep is important.

Over-the-Counter Medication Options

While many prescription sleep aids and over-the-counter medications are considered off-limits during pregnancy due to potential risks, there are still some safe drug store options that may provide relief if approved by your doctor:

Doxylamine succinate (found in Unisom) - This over-the-counter anti-nausea medication is also a sedating antihistamine that can help with insomnia and nausea when given the okay by your OB/GYN. It's considered one of the safer sleep medications to take during pregnancy.
Paracetamol - For minor aches, pains, and fevers that are disrupting sleep, this pain reliever is generally regarded as safe for occasional use during pregnancy when taken as directed.

However, it's extremely important to avoid taking any sedating medications, prescription sleeping pills, or pain relievers without first getting express approval from your doctor. Many common over-the-counter and prescription drugs can potentially cause birth defects or other harm to the developing fetus.

Medications to avoid unless specifically permitted by your obstetrician include:

Prescription sleep aids like zolpidem (Ambien), eszopiclone (Lunesta)
Over-the-counter sleep aids like diphenhydramine (Benadryl)
Pain relievers like ibuprofen (Advil, Motrin) and naproxen (Aleve)
Herbal supplements like melatonin and valerian root

Always read product labels very carefully and consult your doctor before taking any drugs, remedies or supplements while pregnant - even ones that are generally considered safe. Your doctor can properly evaluate potential risks versus benefits based on your specific medical history and circumstances.

Home Remedies for Better Sleep

If over-the-counter sleep medications aren't an option you're comfortable with or your doctor advises avoiding them, don't worry - there are plenty of gentle, drug-free home remedies that can help promote better sleep:

Prenatal vitamins with iron and folic acid - Getting adequate intake of these critical nutrients from vitamin supplements can help prevent deficiencies that may contribute to insomnia and issues like restless leg syndrome.
Calcium and magnesium supplements - Studies show these minerals can significantly improve sleep quality when taken properly. But be sure to get approval from your doctor on appropriate dosages first.
Warm milk or herbal teas - The tryptophan in warm milk has natural sedative effects, as do certain herbs like chamomile, lavender, and valerian when consumed as caffeine-free teas before bed.
Light snacks like crackers, fruit or yogurt - Going to bed hungry can disrupt sleep as blood sugar dips. Opt for healthy snacks with complex carbs and protein to satisfy cravings.
Relaxation techniques - Proven stress-busters like deep breathing exercises, meditation, gentle prenatal yoga, and progressive muscle relaxation can help calm anxiety and ready the body for sleep.
Using pregnancy/support pillows - Strategically placed cushions can relieve uncomfortable pressure points, support the back and belly, and improve positioning for more restful sleep.
White noise machine or earplugs - Blocking out disruptive external noises helps avoid awakenings and falling into light sleep.
Aromatherapy with lavender - This gentle, soothing scent has been shown in studies to help promote calmness and improve sleep quality.

Many of these drug-free sleep remedies, when combined with practicing good sleep habits, can be highly effective at easing insomnia and restoring quality rest - all without any risk to your baby. However, it's still a good idea to get your doctor's approval before trying certain supplements or practices that could potentially impact your pregnancy.

Tips for Improving Sleep Habits

Developing positive sleep habits, also known as good "sleep hygiene", can go a long way in helping you fall and stay asleep during those nine months:

Go to bed and wake up around the same times daily - Keeping a regular sleep schedule reinforces your circadian rhythms and internal clock.
Limit screen time and blue light exposure before bed - The blue wavelengths emitted from TVs, laptops, phones and tablets suppress your body's natural melatonin production.
Keep the bedroom dark, cool and quiet - Light, noise and heat can all disrupt sleep cycles. Use blackout curtains, a white noise machine and set the thermostat between 65-67°F for optimal sleep temperature.
Do light stretches or prenatal yoga before bed - Gentle movements can relieve aches, pains and tension while relaxing both mind and body for sleep. Avoid vigorous exercise too close to bedtime.
Avoid large meals, caffeine and alcohol before bedtime - Large, spicy meals can cause discomfort and heartburn. And while alcohol may help you fall asleep initially, it disrupts sleep quality later in the night.
Cut back on daytime napping - Long naps or frequent catnapping can make it much harder to sleep at night. If needed, limit naps to 30 minutes.
Establish a calming pre-bed routine - Taking a warm bath or shower, reading a book, doing light meditation - all help cue the mind that it will be sleep time soon.
Use the bedroom only for sleep and sex - Avoid watching TV, working on laptops or doing other stimulating activities in bed so your brain associates the space with just sleep.

Sticking to a regular, relaxing pre-bed routine and creating a calm, quiet, sleep-friendly environment can make a tremendous difference in your ability to get the quality rest you and your baby need.

"The first few months, I was so exhausted all the time but could never sleep through the night. Simple things like dimming the lights, avoiding screens for an hour before bed, and doing some prenatal yoga made a huge difference in helping me fall asleep faster and sleep more soundly." - Jen, mom of two

Lifestyle Changes to Fight Fatigue

While feeling completely drained and running on fumes is practically a rite of passage during pregnancy, some basic lifestyle adjustments can help boost your energy levels:

Stay hydrated and eat nutrient-rich foods - Dehydration and poor nutrition can seriously exacerbate feelings of fatigue and lethargy. Drink plenty of water and choose foods rich in energizing nutrients like iron, protein, fiber and complex carbs.
Take daily prenatal vitamins - These supplements contain essential vitamins and minerals that help prevent deficiencies like anemia, which can cause extreme tiredness.
Fit in light exercise like walking - While intense workouts are often too much during pregnancy, the American College of Obstetricians and Gynecologists says low-impact exercise like walking, swimming or prenatal yoga can actually reduce fatigue by boosting circulation and creating more restful sleep.
Take breaks to put your feet up and rest - Don't try to power through crushing exhaustion. Listen to your body and allow yourself to take short rest periods and recharge throughout the day when needed.
Accept help from others for chores, errands, etc. - Now is not the time for stubborn self-sufficiency. Don't be afraid to lean on your partner, friends and family to lend a hand when you're feeling overwhelmingly run down.
Prioritize self-care with massage, warm baths, naps - Relaxing self-care activities like prenatal massage, warm baths and following those up with refreshing "power naps" can be rejuvenating for mind and body.

When to See a Doctor

While it's common to feel tired and have some sleep issues crop up during pregnancy, there are certain situations where you should discuss your symptoms with your doctor:

Severe, persistent insomnia - If you're going multiple nights in a row without any restorative sleep at all, lack of rest can become risky for you and the baby.
Fatigue interfering with daily life - If you feel so drained and exhausted that you're struggling to work, run errands, care for other children, or generally function, it's time to get evaluated.
Symptoms of depression or anxiety - Lack of sleep combined with hormonal changes put you at higher risk for pre- or postnatal depression or anxiety disorders. Persistent sadness, mood swings or panic attacks require medical attention.
Pain keeping you awake - Severe back pain, headaches, abdominal cramping or other disruptive pain needs to be evaluated and treated.
Heavy snoring or sleep apnea symptoms - Excessive snoring, repeatedly gasping for air or waking up choking could indicate a serious sleep breathing disorder like obstructive sleep apnea.

Your doctor can run tests to check for underlying conditions like anemia, thyroid disorders or gestational diabetes that could be contributing to the extreme fatigue or sleep deprivation. They may prescribe treatments, medications or simply recommend better sleep practices.

Concerning Symptoms

While overwhelming fatigue and insomnia are common obstacles during and after pregnancy, there are certain "red flag" symptoms that could indicate a more serious health issue requiring prompt medical evaluation:

Sudden shortness of breath
Racing heartbeat or palpitations
Dizziness, lightheadedness or fainting
Severe, persistent headaches
Chest pains
Calf pain or swelling

Symptoms like these could potentially point to complications like anemia, preeclampsia, postpartum depression, blood clots or other conditions that need to be assessed and treated right away.

Conclusion

Feeling constantly drained and having difficulty getting quality sleep is unfortunately just part of the pregnancy experience for many women. However, by understanding the root causes, practicing good sleep habits, and carefully employing doctor-approved remedies like over-the-counter medications or home treatments, you can find ways to manage fatigue and insomnia.

The key things to focus on:

Stay hydrated, exercise lightly, and prioritize nutrition to boost energy
Practice good sleep hygiene like keeping a dark, cool bedroom
Try safe home remedies like herbal teas and prenatal massage
Take OTC sleep aids only if approved by your doctor
Be patient - this phase is temporary

If the exhaustion or sleeping troubles persist for prolonged periods or you experience any concerning symptoms like dizziness, rapid heartbeat or severe headaches, don't hesitate to speak to your doctor. Restoring your energy and getting quality sleep is vital for your health and your baby's well-being.

References:

Losing sleep is hard enough on its own - don't make it harder on yourself by ignoring signs of insomnia or exhaustion during pregnancy. Request an evaluation from your doctor to rule out any underlying medical issues and get the help you need.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice from your doctor. Always consult your doctor before trying any medication, supplement or major lifestyle change, especially during pregnancy when your health and your baby's well-being are the top priority.