Common Causes of Insomnia in Pregnancy blog feature image

<p class="null">Insomnia is a persistent issue, and during pregnancy, it can be even more challenging. <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8034118/">According to research</a>, around 60% of women experience insomnia by late pregnancy. Understanding the causes and addressing them effectively can help you get the rest your body needs. Let&apos;s explore the common factors and practical ways to overcome insomnia during pregnancy.</p><h2 id="hormonal-changes"><strong>Hormonal Changes</strong></h2><p class="null">Your sleep habits may be disturbed by hormonal changes, particularly due to the rise in progesterone levels. Although this hormone is necessary in sustaining pregnancy, it can cause daytime sleepiness and nighttime agitation. Try keeping a regular bedtime and wake-up time to deal with this issue. This helps regulate your body’s natural clock and makes falling asleep easier. Avoid taking long naps during the day; and if you want to nap then opt for a brief, revitalizing naps to avoid interfering with your sleep at night.</p><h2 id="physical-discomfort"><strong>Physical Discomfort</strong></h2><p class="null">Physical discomfort increases with pregnancy, and a growing belly makes it difficult to find a comfortable sleeping posture. Although it may seem strange at first, switching to side sleeping, particularly on your left side, helps the baby and increases circulation. A <a target="_blank" rel="noopener noreferrer nofollow" href="https://pubmed.ncbi.nlm.nih.gov/2529841/">quality pregnancy pillow</a> can be a great investment by supporting your knees, hips, and back. You can also improve your quality of sleep by making sure your mattress is firm and comfy enough to lessen pressure points.</p><h2 id="babys-movements"><strong>Baby’s Movements</strong></h2><p class="null">Getting a good night’s rest can make it more difficult to fall asleep as the baby’s movements can feel more pronounced when you’re lying down. If the baby&apos;s kicks and rolls wake you up then try carefully shifting to a position where the sensations are less obvious. Engaging in light activity during the day may encourage the baby to develop a more predictable sleep pattern, that aligns better with yours.</p><h2 id="frequent-urination"><strong>Frequent Urination</strong></h2><p class="null">Insomnia during pregnancy is most commonly caused by the frequent urge to urinate at night. This is caused by the uterus pressing against the urinary bladder. To lessen these interruptions, consider cutting back on your fluid consumption in the two hours before bedtime. However, ensure that you stay well-hydrated during the day to avoid dehydration.&nbsp;</p><h2 id="heartburn-and-indigestion"><strong>Heartburn and Indigestion</strong></h2><p class="null">Another common sleep disruptor is heartburn, particularly in the latter phases of pregnancy. Acid reflux may occur more frequently at night because of the growing uterus pressing against your stomach and relaxed muscles in the digestive tract due to hormones. Try eating smaller, more frequent meals throughout the day to help with this, and avoid spicy, fatty, or acidic foods, especially in the latter half of the day. Sleeping slightly elevated by propping yourself up with pillows can also prevent stomach acid from rising while you sleep. Wearing lightweight, breathable sleepwear and using bedding that keeps you cool can lower your body temperature and promote better sleep.</p><h2 id="anxiety-and-stress"><strong>Anxiety and Stress</strong></h2><p class="null">Concerns about labor, parenting, and the health of the baby can keep you up at night during pregnancy, making it an emotional rollercoaster. Consider establishing a relaxing nighttime routine that helps you unwind. Techniques like mindfulness, deep breathing, or writing down your ideas in a journal before bed can calm a busy mind. Taking a warm bath or listening to soothing music can also help.&nbsp;</p><h2 id="leg-cramps-and-restless-legs-syndrome-rls"><strong>Leg Cramps and Restless Legs Syndrome (RLS)</strong></h2><p class="null"><a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7045417/">Leg cramps</a> and<a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5562408/"> restless legs syndrome</a> (RLS) are common during pregnancy and can make it hard to fall asleep at night. These conditions are sometimes linked to deficiencies in nutrients like magnesium or iron. Incorporating foods high in these nutrients, like whole grains, leafy greens, and nuts, can help. You can also relax and reduce discomfort by soaking your feet in warm water or doing a light leg stretch before bed.</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865396444_Common_Causes_of_Insomnia_During_Pregnancy.jpg?v=1735890817" alt="cm7qqb5340061ulnwynmowyt1"><h2 id="final-thoughts"><strong>Final Thoughts</strong></h2><p class="null">While pregnancy insomnia is common, it doesn’t have to dominate your nights. By addressing these causes with simple solutions, you can create a more restful sleep environment. Consult your healthcare provider for tailored advice if the problem persists or becomes overwhelming.&nbsp;Good sleep is essential for your health and your baby’s development, so it’s worth investing time and effort into improving your rest.</p>

Insomnia is a persistent issue, and during pregnancy, it can be even more challenging. 

, around 60% of women experience insomnia by late pregnancy. Understanding the causes and addressing them effectively can help you get the rest your body needs. Let's explore the common factors and practical ways to overcome insomnia during pregnancy.

Your sleep habits may be disturbed by hormonal changes, particularly due to the rise in progesterone levels. Although this hormone is necessary in sustaining pregnancy, it can cause daytime sleepiness and nighttime agitation. Try keeping a regular bedtime and wake-up time to deal with this issue. This helps regulate your body’s natural clock and makes falling asleep easier. Avoid taking long naps during the day; and if you want to nap then opt for a brief, revitalizing naps to avoid interfering with your sleep at night.

Physical discomfort increases with pregnancy, and a growing belly makes it difficult to find a comfortable sleeping posture. Although it may seem strange at first, switching to side sleeping, particularly on your left side, helps the baby and increases circulation. A 

 can be a great investment by supporting your knees, hips, and back. You can also improve your quality of sleep by making sure your mattress is firm and comfy enough to lessen pressure points.

Getting a good night’s rest can make it more difficult to fall asleep as the baby’s movements can feel more pronounced when you’re lying down. If the baby's kicks and rolls wake you up then try carefully shifting to a position where the sensations are less obvious. Engaging in light activity during the day may encourage the baby to develop a more predictable sleep pattern, that aligns better with yours.

Insomnia during pregnancy is most commonly caused by the frequent urge to urinate at night. This is caused by the uterus pressing against the urinary bladder. To lessen these interruptions, consider cutting back on your fluid consumption in the two hours before bedtime. However, ensure that you stay well-hydrated during the day to avoid dehydration. 

Another common sleep disruptor is heartburn, particularly in the latter phases of pregnancy. Acid reflux may occur more frequently at night because of the growing uterus pressing against your stomach and relaxed muscles in the digestive tract due to hormones. Try eating smaller, more frequent meals throughout the day to help with this, and avoid spicy, fatty, or acidic foods, especially in the latter half of the day. Sleeping slightly elevated by propping yourself up with pillows can also prevent stomach acid from rising while you sleep. Wearing lightweight, breathable sleepwear and using bedding that keeps you cool can lower your body temperature and promote better sleep.

Concerns about labor, parenting, and the health of the baby can keep you up at night during pregnancy, making it an emotional rollercoaster. Consider establishing a relaxing nighttime routine that helps you unwind. Techniques like mindfulness, deep breathing, or writing down your ideas in a journal before bed can calm a busy mind. Taking a warm bath or listening to soothing music can also help. 

Leg Cramps and Restless Legs Syndrome (RLS)

 (RLS) are common during pregnancy and can make it hard to fall asleep at night. These conditions are sometimes linked to deficiencies in nutrients like magnesium or iron. Incorporating foods high in these nutrients, like whole grains, leafy greens, and nuts, can help. You can also relax and reduce discomfort by soaking your feet in warm water or doing a light leg stretch before bed.

While pregnancy insomnia is common, it doesn’t have to dominate your nights. By addressing these causes with simple solutions, you can create a more restful sleep environment. Consult your healthcare provider for tailored advice if the problem persists or becomes overwhelming. Good sleep is essential for your health and your baby’s development, so it’s worth investing time and effort into improving your rest.

Common Causes of Insomnia in Pregnancy

What Causes Migraine in Women? blog feature image

<p class="null">&nbsp;</p><p class="null">Migraines are a commonly misunderstood neurological condition, especially regarding how they affect women. It affects millions worldwide with women more likely to suffer from migraines than men. Research shows that nearly 85% of chronic migraine sufferers are women, and women are three times more at risk of experiencing migraines compared to men. This striking gender difference is largely attributed to hormonal changes that happen throughout a woman’s life, from menstruation to menopause. These hormonal changes can play a big role in triggering migraines.&nbsp;</p><p class="" style="font-size: 16px"><strong>Causes of Migraines in Women</strong></p><p class="null">In this article, we’ll examine why migraines are more common in women, their impacts on one’s life, and effective strategies to manage them.</p><h2 id="migraines-during-menstruation"><strong>Migraines During Menstruation</strong></h2><p class="null">Menstrual migraines are a well-recognised subset of migraines that occur in direct relation to a woman&apos;s menstrual cycle. According to a 2017 study published in <a target="_blank" rel="noopener noreferrer nofollow" href="https://headachejournal.onlinelibrary.wiley.com/doi/10.1111/head.13291">Headache: The Journal of Head and Face Pain</a>, up to 60-70% of women experience migraines around the time of menstruation. These menstrual migraines are triggered by the sudden drop in oestrogen levels that occurs just before a period cycle. Unlike other <a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/common-migraine-triggers?_pos=1&amp;_sid=2fcab6bd5&amp;_ss=r">migraine triggers</a>, these migraines are harder to avoid because they are tied to a natural biological cycle.</p><p class="null">A <a target="_blank" rel="noopener noreferrer nofollow" href="https://jamanetwork.com/journals/jama/fullarticle/202685#google_vignette">study published in Neurology (2015) </a>found that women with menstrual migraines are more likely to experience severe attacks that last way longer. These attacks also are less responsive to common over-the-counter medications compared to non-menstrual migraines. Hormonal fluctuations make managing migraines more challenging for women than for men, whose hormone levels remain relatively stable.</p><h2 id="oestrogen-influence"><strong>Oestrogen Influence</strong></h2><p class="null">Hormones, in particular oestrogen, are the most significant factor connected to the higher prevalence of migraines in women. Oestrogen is considered crucial in regulating several bodily functions including brain activity related to pain perception. Fluctuating oestrogen levels, particularly the drop in oestrogen before menstruation, are closely linked to more migraine attacks in women than men.</p><h2 id="changes-during-pregnancy"><strong>Changes During Pregnancy&nbsp;</strong></h2><p class="null">Women are impacted by hormonal changes not only during their menstrual cycle but also during pregnancy and menopause. Oestrogen levels rise sharply during pregnancy, and many women report having fewer migraines overall, especially in the second and third trimesters. Pregnant women going through their first trimester can have more frequent migraines because of the abrupt changes their body goes through.&nbsp;</p><h2 id="menopause-migraine"><strong>Menopause Migraine</strong></h2><p class="null">Migraines may also be influenced by menopause, namely the perimenopause period which is a transitional phase. During perimenopause, the changing oestrogen levels might exacerbate migraine frequency and severity. Many women report a dramatic decrease in the frequency of migraines once they enter menopause and their oestrogen levels settle. Some individuals, particularly those undergoing <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.ncbi.nlm.nih.gov/books/NBK493191/">hormone replacement therapy (HRT), </a>continue to experience headaches. This is because HRT can increase sensitivity to hormonal changes, making one more prone to migraines.&nbsp;</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865423832_Causes_of_migraine_in_women.jpg?v=1729755862" alt="cm7qqbqbk006pulnwm85g4l1b"><h2 id="gender-disparity-in-migraine"><strong>Gender Disparity in Migraine</strong></h2><p class="null">There is a clear gender difference in the prevalence of migraines in women and men. According to the<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.webmd.com/migraines-headaches/migraine-epidemiology"> Migraine Research Foundation</a>, 6% of males and 18% of women in the United States are affected by migraines. During the reproductive years, the discrepancy expands even more, with women between the ages of 18 and 44 reporting the highest prevalence of migraines. This time frame aligns with women&apos;s most active cycles, supporting research that suggests hormone fluctuations may play a major role in the onset of a migraine.</p><p class="null"><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9176156/">According to a Cephalalgia (2020) </a>study, women experience headaches more frequently and with greater severity than men do. They also have a higher likelihood of developing migraine-related disorders, such as chronic migraines, which can continue for up to 15 days per month. Men, on the other hand, are less prone to suffer from chronic migraines and they tend to have shorter, less intense attacks.</p><h2 id="how-migraines-affect-womens-lives"><strong>How Migraines Affect Women’s Lives</strong></h2><p class="null">Migraines can severely impact a woman’s daily life, affecting work, family responsibilities, social relationships, and overall quality of life. Studies show that women are more likely to experience a diminished ability to perform daily activities, leading to increased stress and emotional strain. Chronic migraine sufferers are also prone to developing anxiety, mental health issues like depression, and sleep disorders. The psychological burden is often greater for women because they frequently report more intense pain and longer-lasting migraines than men.</p><h2 id="managing-migraines"><strong>Managing Migraines</strong></h2><p class="null">Given the significant impact of migraines on women, it is crucial to adopt strategies that help manage or prevent migraine attacks. Adopting healthier lifestyle habits can make a lot of difference in managing migraines. Avoiding certain foods that can act as migraine triggers such as caffeine, alcohol, aged cheeses, and processed meats can be beneficial. A balanced diet rich in anti-inflammatory foods is essential. Physical activity, especially aerobic exercise, can reduce the frequency and intensity of migraines by lowering stress and improving overall health.&nbsp;</p><p class="null">Maintaining a consistent sleep schedule and ensuring adequate rest is key to preventing the onset of a migraine. Irregular sleep is a well-known trigger for migraines. Other than these, stress is a common trigger for migraines. Practising stress-reduction techniques such as mindfulness meditation, yoga, or cognitive behavioural therapy (CBT) can help manage both the frequency and intensity of migraines. These approaches, along with consulting a doctor, can help in managing migraine symptoms effectively.</p><p class="null">&nbsp;</p><p class="null">Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-migraine?_pos=1&amp;_sid=2efdb757d&amp;_ss=r">What is Migraine?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/types-of-migraines?_pos=8&amp;_sid=2efdb757d&amp;_ss=r">Types of Migraine</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/migraine-treatment?_pos=4&amp;_sid=2efdb757d&amp;_ss=r">Migraine treatments and home remedies</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/migraine-symptoms-and-causes?_pos=7&amp;_sid=2fcab6bd5&amp;_ss=r">Migraine symptoms and causes</a></p></li></ul>

Migraines are a commonly misunderstood neurological condition, especially regarding how they affect women. It affects millions worldwide with women more likely to suffer from migraines than men. Research shows that nearly 85% of chronic migraine sufferers are women, and women are three times more at risk of experiencing migraines compared to men. This striking gender difference is largely attributed to hormonal changes that happen throughout a woman’s life, from menstruation to menopause. These hormonal changes can play a big role in triggering migraines. 

In this article, we’ll examine why migraines are more common in women, their impacts on one’s life, and effective strategies to manage them.

Menstrual migraines are a well-recognised subset of migraines that occur in direct relation to a woman's menstrual cycle. According to a 2017 study published in 

Headache: The Journal of Head and Face Pain

, up to 60-70% of women experience migraines around the time of menstruation. These menstrual migraines are triggered by the sudden drop in oestrogen levels that occurs just before a period cycle. Unlike other 

, these migraines are harder to avoid because they are tied to a natural biological cycle.

found that women with menstrual migraines are more likely to experience severe attacks that last way longer. These attacks also are less responsive to common over-the-counter medications compared to non-menstrual migraines. Hormonal fluctuations make managing migraines more challenging for women than for men, whose hormone levels remain relatively stable.

Hormones, in particular oestrogen, are the most significant factor connected to the higher prevalence of migraines in women. Oestrogen is considered crucial in regulating several bodily functions including brain activity related to pain perception. Fluctuating oestrogen levels, particularly the drop in oestrogen before menstruation, are closely linked to more migraine attacks in women than men.

Women are impacted by hormonal changes not only during their menstrual cycle but also during pregnancy and menopause. Oestrogen levels rise sharply during pregnancy, and many women report having fewer migraines overall, especially in the second and third trimesters. Pregnant women going through their first trimester can have more frequent migraines because of the abrupt changes their body goes through. 

Migraines may also be influenced by menopause, namely the perimenopause period which is a transitional phase. During perimenopause, the changing oestrogen levels might exacerbate migraine frequency and severity. Many women report a dramatic decrease in the frequency of migraines once they enter menopause and their oestrogen levels settle. Some individuals, particularly those undergoing 

continue to experience headaches. This is because HRT can increase sensitivity to hormonal changes, making one more prone to migraines. 

There is a clear gender difference in the prevalence of migraines in women and men. According to the

, 6% of males and 18% of women in the United States are affected by migraines. During the reproductive years, the discrepancy expands even more, with women between the ages of 18 and 44 reporting the highest prevalence of migraines. This time frame aligns with women's most active cycles, supporting research that suggests hormone fluctuations may play a major role in the onset of a migraine.

study, women experience headaches more frequently and with greater severity than men do. They also have a higher likelihood of developing migraine-related disorders, such as chronic migraines, which can continue for up to 15 days per month. Men, on the other hand, are less prone to suffer from chronic migraines and they tend to have shorter, less intense attacks.

Migraines can severely impact a woman’s daily life, affecting work, family responsibilities, social relationships, and overall quality of life. Studies show that women are more likely to experience a diminished ability to perform daily activities, leading to increased stress and emotional strain. Chronic migraine sufferers are also prone to developing anxiety, mental health issues like depression, and sleep disorders. The psychological burden is often greater for women because they frequently report more intense pain and longer-lasting migraines than men.

Given the significant impact of migraines on women, it is crucial to adopt strategies that help manage or prevent migraine attacks. Adopting healthier lifestyle habits can make a lot of difference in managing migraines. Avoiding certain foods that can act as migraine triggers such as caffeine, alcohol, aged cheeses, and processed meats can be beneficial. A balanced diet rich in anti-inflammatory foods is essential. Physical activity, especially aerobic exercise, can reduce the frequency and intensity of migraines by lowering stress and improving overall health. 

Maintaining a consistent sleep schedule and ensuring adequate rest is key to preventing the onset of a migraine. Irregular sleep is a well-known trigger for migraines. Other than these, stress is a common trigger for migraines. Practising stress-reduction techniques such as mindfulness meditation, yoga, or cognitive behavioural therapy (CBT) can help manage both the frequency and intensity of migraines. These approaches, along with consulting a doctor, can help in managing migraine symptoms effectively.

The Savikalpa Journal

Common Causes of Insomnia in Pregnancy

What Causes Migraine in Women?