Surviving Sleeplessness in the First Trimester

Pregnancy is an exciting time of life, but it can also be exhausting. During the first trimester, many women experience extreme fatigue. For some, this can make sleeping through the night difficult. Because sleep is essential to the mental and physical wellbeing of both the mother and her developing baby, it’s important to find ways to cope with sleeplessness during the first trimester.

Here are a few tips that may help pregnant women get a good night’s sleep: Establish a nightly routine that promotes relaxation; set a bedtime and stick to it as best as possible; reserve the bedroom only for sleep; exercise regularly; and make sure to get enough exposure to natural light during the day. Eating meals and drinking liquids several hours before bed can also help with sleep.

Women must also keep in mind that their changing hormones can contribute to sleeplessness during pregnancy. This is compounded in the first trimester when the body is adjusting to the new hormones. Pregnant women should take care of themselves and practice healthy habits to ward off the fatigue and lack of sleep.

Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine can be a powerful way to cope with sleeplessness. Carrying out the same actions each night just before bed helps to signal the body to prepare for sleep. Choose activities that are calming and enjoyable like reading, practicing meditation or breathing exercises, listening to calming music or podcasts, and setting mood lighting to help promote relaxation.

It’s also important to start getting ready for bed a few hours ahead of the designated bedtime. Allow plenty of time to put on comfortable clothing and create a relaxing environment to sleep in.

Have Appropriate Caffeine Intake

Caffeine is a stimulant and having too much of it can disrupt sleep. Caffeine is found in coffee, tea, energy drinks, and other sources, and should be limited to one or two servings a day. Even if a woman already follows a routine, having a cup of coffee later in the day can make it hard to fall and stay asleep.

It’s important to note that caffeine is passed through breast milk. Therefore, it is generally recommended to limit intake to no more than 200 mg per day. That’s about the equivalent of two 8oz-cups of coffee.

Instead of caffeine, pregnant women should try alternative beverages such as herbal teas, decaffeinated coffee, and water to stay hydrated.

Examine Responsible Transportation Options for Fatigued Moms

If a pregnant woman’s fatigue cannot be controlled through lifestyle habits, she may need to investigate more responsible options for her to get around. Avoiding getting behind the wheel when feeling overly tired can help prevent accidents and other potential disasters.

• If you live in a rural area, have a friend drive you around
• Ride-sharing services like Uber and Lyft can be great resources for pregnant women
• If you have to drive, look for rest stops along your route so you can take breaks.
• Consider taking public transportation if you live in an area where it is available.

Take Care of Yourself

Whether it’s taking naps during the day or getting to bed early at night, it is important to take care of yourself and prioritize adequate rest during pregnancy. When possible, go to bed at the same time each night and allow yourself enough time to sleep undisturbed. If sleep does not come easily, take a break and reassess your physical environment and other lifestyle factors.

Surviving sleeplessness in the first trimester can be an arduous challenge for pregnant women. Still, by creating healthy habits and routines, women can go a long way towards maintaining their mental and physical health during pregnancy. By ensuring enough daylight exposure, taking naps, limiting caffeine, and implementing alternative transportation options, women can provide the best care for themselves and their developing baby.