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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
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
Tips for Improving Sleep Habits
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.
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