Insomnia - any suggestions?

IMBCRound2 · 2024-12-12T05:06:49+00:00

Probably averaging a 2-4 hours a night which isn’t sustainable …. With my first pregnancy, it resolved after I gave birth (and thankfully my little has always slept through the night so I was able to get some decent sleep!) but developed much later (I’m only 26 weeks so have a ways to go! ) Obviously being on my phone isn’t ideal but after three hours staring into the darkness not sleeping - I need some sort of distraction! Usually just end up listening to endless podcasts or meditations and hoping resting my body is at least doing some good! Restless legs and eczema not helping the situation !! Any suggestions would be much appreciated!

Teisen1990 · 12/12/2024 05:12

No suggestions only sympathy. When I was pregnant I gave up a few times and went and did some work. I was wfh so could then nap in the afternoon.
Unfortunately my insomnia has persisted 3 years post birth.. and at this point I'm just online shopping and lurking here. Will be interested to hear what others say

xMsXhX · 12/12/2024 05:56

I'm only 14 weeks and already struggling to sleep through the night. I wake up around 2am every night. I'd suggest looking up "bore me to sleep" podcasts (available on Spotify); I find they help send me back off after an hour or so. Unfortunately my alarm goes off at 5am so it doesn't leave much time left to sleep, but it's better than nothing!

PregnantAtLast · 12/12/2024 06:15

I'm struggling too (but wasn't the best sleeper before pregnancy anyway to be honest!)

My main suggestion, and I hope it doesn't sound too preachy, is exercise during the day. Making sure that you've moved your body properly when you are awake, so that it is ready to rest at night time.

I know it sounds simple but it really does help.

Also if you wake up in the night, doing a bit of yoga/pilates/ any kind of movement (in as much as you can during pregnancy - maybe try a youtube video!)

sel2223 · 12/12/2024 06:50

I don't remember suffering from insomnia at all in my first pregnancy but I've had it a lot this time.
It was really bad in the first trimester then settled down, now I'm 25 weeks and it's back unfortunately.

OptimisticRealist2024 · 12/12/2024 08:11

I've had issues with insomnia for years, on and off, but now I'm pregnant it's back with a vengeance. I struggle getting back to sleep after I've got up for inevitable 2am wee 🥴 Headspace sleepcasts are my go-to. They have a little exercise at the beginning (e.g. breathing or emptying brain) and that usually settles me. There are a couple that have the right voices for me to nod off to quickly. They change very subtly every night.

I find that the longer I'm awake the worse it is, but a friend told me recently that if you have a sleep cue, that can help the brain figure out it needs to be asleep. When you're little this is the bath-book-bed routine but I think putting my headphones on has become this for me when I wake in the night - I have a flat Bluetooth pair I only ever use for sleep

The other thing that used to work for me was to have a small sewing project (like cross stitch) or a book (a very wordy classic) downstairs. I'd go downstairs, make myself a mug of warm milk and work on the sewing or read - with a dim lamp and nothing else on (no phone, no tv, no radio, deffo no big light). It would either get so boring or my eyes would get so tired, I just could trick myself into being sleepy. It helped me get out of the lying-in-bed-for-hours-willing-myself-to-sleep rut.

Exercise is great for getting to sleep in the first place (if you can and have time, and don't do it just before you go to bed), blocking apps on your phone at bedtime and having a bit of a bedtime routine.

Insomnia is such a lonely thing to go through. If you're still struggling, I'd talk to your GP, since sleep has such an impact on mental health. Good luck 🍀

Original poster

IMBCRound2 · 12/12/2024 08:12

PregnantAtLast · 12/12/2024 06:15

I'm struggling too (but wasn't the best sleeper before pregnancy anyway to be honest!)

My main suggestion, and I hope it doesn't sound too preachy, is exercise during the day. Making sure that you've moved your body properly when you are awake, so that it is ready to rest at night time.

I know it sounds simple but it really does help.

Also if you wake up in the night, doing a bit of yoga/pilates/ any kind of movement (in as much as you can during pregnancy - maybe try a youtube video!)

Unfortunately I don’t have much time for formal exercise but we live a very active lifestyle which probably makes up for it. Ex professional dancer and still in a movement profession so quite movement-y in daily life.

i think the ex-dancer (and long distance hiking!) means I probably have an unrealistically high exercise need to actually feel tired - it probably be unadvisable in pregnancy to exercise to that level!

but yes - should try get some more yoga in - constantly stretching but that’s not going to be as calming .

OP posts:

Original poster

IMBCRound2 · 12/12/2024 08:14

OptimisticRealist2024 · 12/12/2024 08:11

I've had issues with insomnia for years, on and off, but now I'm pregnant it's back with a vengeance. I struggle getting back to sleep after I've got up for inevitable 2am wee 🥴 Headspace sleepcasts are my go-to. They have a little exercise at the beginning (e.g. breathing or emptying brain) and that usually settles me. There are a couple that have the right voices for me to nod off to quickly. They change very subtly every night.

I find that the longer I'm awake the worse it is, but a friend told me recently that if you have a sleep cue, that can help the brain figure out it needs to be asleep. When you're little this is the bath-book-bed routine but I think putting my headphones on has become this for me when I wake in the night - I have a flat Bluetooth pair I only ever use for sleep

The other thing that used to work for me was to have a small sewing project (like cross stitch) or a book (a very wordy classic) downstairs. I'd go downstairs, make myself a mug of warm milk and work on the sewing or read - with a dim lamp and nothing else on (no phone, no tv, no radio, deffo no big light). It would either get so boring or my eyes would get so tired, I just could trick myself into being sleepy. It helped me get out of the lying-in-bed-for-hours-willing-myself-to-sleep rut.

Exercise is great for getting to sleep in the first place (if you can and have time, and don't do it just before you go to bed), blocking apps on your phone at bedtime and having a bit of a bedtime routine.

Insomnia is such a lonely thing to go through. If you're still struggling, I'd talk to your GP, since sleep has such an impact on mental health. Good luck 🍀

Ooh I’ll have to have a look at headspace!

I used to have insomnia pre pregnancy… it went away until third trimester …. And then some combination of sleeping baby and breastfeeding hormones sorted my brain out - I’d forgotten how rubbish it is!

OP posts:

CookieMonster28 · 12/12/2024 08:33

I find having a bath when I can't sleep helps...weird I know, but think it relaxes me!