If you have a newborn or are pregnant again, getting a good night’s sleep might feel like a thing of the past. That’s because the first trimester of pregnancy is particularly challenging for most women when it comes to a restful night of sleep, which may be due to a combination of reasons.

In addition to the usual suspects (hormone surges, increased urinary frequency, back pain and breast tenderness), a host of other pregnancy symptoms can also keep you awake at night. These include the need to constantly visit the bathroom, a hard time finding a comfortable position and worrying about labor and delivery. Read more hptts://empathicparentingcounseling.com/self-care/insomnia-in-early-pregnancy/

Though it’s annoying, insomnia during pregnancy is totally normal. It affects about 78 percent of moms-to-be, according to the American Pregnancy Association, with most experiencing the problem in the first trimester. The second trimester often brings relief because hormone levels have stabilized, but fatigue and discomfort are still common problems.

Sleepless Surprises: Dealing with Sudden Insomnia During the First Trimester

Luckily, there are plenty of ways to help you get the sleep you need during this challenging stage. The main goal is to establish a consistent wind-down routine before bed and stick to it. Avoiding screen time (especially the blue light from your phone) and turning in at a reasonable hour are important, as is staying hydrated. If you can’t fall asleep, try reading or doing something repetitive—like paying bills or scrubbing the toilet—to distract yourself. If all else fails, seek out a therapist who specializes in cognitive behavioral therapy for insomnia—it can be an effective treatment.