Pregnancy comes with plenty of changes, and your sleep schedule can be one of the biggest.
Between a growing belly, changing hormones, nighttime bathroom trips, an uncomfortable sleeping position, and a mind that suddenly has a lot to think about, getting a good night’s sleep can feel surprisingly difficult.
If you’re lying awake at night wondering how you’re supposed to function the next day, you’re definitely not alone.
Sleep problems are common during pregnancy, and many moms-to-be look for natural remedies for insomnia during pregnancy, rather than turning to medication.
That’s where Ayurveda can be a huge benefit to a pregnant mom dealing with sleep issues.
Ayurveda takes a gentle, whole-body approach to sleep, by looking at your daily routine, stress levels, digestion, environment, and overall sense of balance.
Some of these principles can be incorporated into your evening routine in simple ways.
By analyzing your specific needs and recommending sleep aid treatments designed for your constitution, such as the Vata-Pitta constitution, Ayurveda can offer a natural solution to help improve your sleep quality.
An authoritative platform like Ask Ayurveda, the largest Ayurvedic portal in the world, can be a great place to look more into potential solutions to insomnia.
Want to learn more?
Read on to learn about what causes insomnia during pregnancy, how Ayurveda analyzes the cause of insomnia, and simple Ayurvedic practices that could help improve your sleep.
Why Is Insomnia So Common During Pregnancy?
Pregnancy insomnia can mean different things for different moms.
You might have trouble falling asleep, wake up briefly several times during the night, or find yourself awake for hours after getting up for a bathroom break.
Hormonal changes can play a role, but they’re certainly not the only reason.
Physical discomfort, heartburn, leg cramps, anxiety, stress, and simply having a lot on your mind can all make it harder to settle down at night.
And, sometimes, worrying about not being able to fall asleep creates a frustrating cycle. You’re exhausted, but the more you worry, the harder it becomes to actually relax.
How Ayurveda Looks at Pregnancy Insomnia
In Ayurveda, sleep problems are often associated with an imbalance in Vata, one of the body’s three doshas.
Vata is connected with movement and activity, so when it’s considered excessive, Ayurveda associates it with restlessness, worry, and difficulty settling the mind.
Ayurveda classifies insomnia as a vata disorder, which can result in difficulties falling asleep, waking up frequently, or having disturbed dreams.
If you’re curious about finding the best Ayurvedic practices for your own needs, an Ayurvedic consultation through a platform like Ask Ayurveda could be helpful.
Getting advice on which mindful routines might help create balance and improve sleep quality might result in some surprising differences in your overall sleep quality.
That can mean having a predictable bedtime, reducing stimulation in the evening, creating a peaceful bedroom environment, and giving yourself time to mentally slow down before you try to sleep.
Ayurvedic Principles To Try
Ayurveda encourages a holistic approach to improving sleep, including balancing the doshas, enhancing digestion, and fostering tranquility.
Suggested remedies often involve recognizing the importance of one’s environment, with dim lighting, calming scents, and peaceful sounds all contributing to a restful night.
Potential Benefits of Ayurveda
As mothers start incorporating Ayurvedic principles, they meditate on how their bodies respond.
A crucial pattern is understanding how stress levels can directly impact sleep. Medhi, another user of Ask Ayurveda’s services, found that before she started her nightly meditative practices, she struggled to stay asleep.
Now, with only 10-15 minutes of meditation before bed, she notices a remarkable difference in her sleep quality.
Simple Ayurvedic-Inspired Ways to Support Better Sleep
If you’re struggling with sleep during pregnancy, here are some daily routine tips. Following dinacharya, or the daily regimen, can be hugely beneficial when dealing with insomnia.
Keep a Consistent Sleep Schedule
Try to go to bed and wake up around the same time each day. A regular schedule can help your body recognize when it’s time to wind down, and when it’s time to be awake.
Of course, pregnancy doesn’t always make consistency easy.
If you’re uncomfortable, dealing with morning sickness, or waking frequently to use the bathroom, don’t beat yourself up if your schedule isn’t perfect.
Give Yourself Time to Wind Down
Going straight from answering messages, finishing chores, or scrolling through your phone to trying to fall asleep doesn’t give your mind much time to slow down.
Instead, try creating a quiet period before bed.
Read a few pages of a book, listen to calming music, practice gentle pregnancy-safe stretching, or simply sit somewhere comfortable with a cup of a pregnancy-safe beverage, like warm milk.
Even 20 or 30 minutes of quieter activity can help you to transition more smoothly from daytime to nighttime.
Make Your Bedroom Feel Calm
Your sleep environment matters more than you might realize when it comes to getting proper rest.
Keep the room comfortable, quiet, and as dark as possible. Soft lighting in the evening can also help create a more relaxing atmosphere.
And if your growing belly is making it difficult to get comfortable, consider a pregnancy pillow to support your belly, back, hips, or knees.
Sometimes the best way you can improve your sleep is simply finding a position that doesn’t leave you shifting around every few minutes.
Try Relaxation Techniques
If your body is tired but your mind won’t switch off, relaxation exercises may help.
Deep breathing, meditation, progressive muscle relaxation, and gentle prenatal yoga can give you something calming to focus on, instead of running through tomorrow’s to-do list in your head.
As little as five to ten minutes of meditation can help you relax, unwind, and let your body prepare itself for sleep.
What About Herbal Teas and Other Natural Remedies?
Herbal remedies can sound appealing during pregnancy, but just because a product is natural doesn’t automatically mean it’s safe.
Some herbs and essential oils may not be appropriate during pregnancy, and safety can depend on the specific product, amount, and stage of pregnancy.
That’s why it’s important to check with your doctor, midwife, or another qualified healthcare professional before using herbal supplements, concentrated herbal products, essential oils, or other natural sleep aids.
The same applies to Ayurvedic preparations. If a product contains multiple herbs or concentrated ingredients, double-check with your doctor that it’s appropriate for pregnancy.
A warm, caffeine-free drink may be part of a relaxing bedtime routine, but you still need to ensure the ingredients are safe for you.
Things That Can Make Pregnancy Insomnia Worse
Sometimes improving sleep isn’t just about adding something to your routine. It’s also about noticing what may be keeping you awake.
Caffeine is an obvious culprit, but it can be easy to consume more than you realize if you enjoy coffee, tea, chocolate, soft drinks, or energy drinks.
Talk to your healthcare provider about the appropriate amount of caffeine for your pregnancy, and consider avoiding it later in the day if it interferes with your sleep.
Large or heavy meals close to bedtime may also make it harder to get comfortable, especially if you’re already dealing with heartburn.
Finally, if you spend time in bed on your phone, scrolling through social media, answering messages, or reading stressful news, your brain may have a harder time settling down.
Try putting your phone aside before bed and giving yourself some screen-free time at least thirty minutes before bed instead.
When Should You Talk to Your Healthcare Provider?
An occasional restless night is one thing. Ongoing insomnia that leaves you exhausted and makes it difficult to get through your day is another.
Talk to your healthcare provider if your sleep problems are persistent, severe, or affecting your ability to function during the day.
It’s also worth discussing insomnia if anxiety, low mood, racing thoughts, pain, breathing problems, or other symptoms are keeping you awake.
Your healthcare provider can help determine whether something else is contributing to your sleep problems and recommend pregnancy-safe treatment options when needed.
Most importantly, before taking any sleep medication, supplement, herbal remedy, or concentrated natural product during pregnancy, check with your healthcare provider first.
Getting enough sleep during pregnancy isn’t always easy, but you don’t have to completely overhaul your life to create a better nighttime routine.
Some simple Ayurvedic principles can give you ideas for creating a calmer, more predictable routine, and help you find the relaxation techniques that are right for you.
Just make sure that you’re especially careful about using any new herbs, supplements, or other concentrated natural remedies.
Most importantly, don’t feel like you’re failing if sleep doesn’t come easily. Pregnancy can make good sleep genuinely difficult.
But, by incorporating the basics of Ayurveda, you may just find your sleep improves more than you could have thought possible.
FAQs
1. What Are Some Natural Ways To Sleep Better During Pregnancy?
A consistent bedtime, a relaxing evening routine, gentle stretching or meditation, a comfortable sleep environment, and limiting caffeine later in the day may all help support better sleep.
2. Can Meditation Help With Pregnancy Insomnia?
Meditation and other relaxation techniques may help calm your busy mind and make it easier to transition into sleep.
Even a few minutes of slow breathing or meditation before bed can be a simple addition to your nighttime routine that helps you fall asleep faster.
3. When should I be concerned about insomnia during pregnancy?
If you’re regularly struggling to sleep and it’s affecting your mood, energy, daily activities, or overall well-being, bring it up with your healthcare provider.
Persistent insomnia can sometimes be connected to other physical or emotional conditions that should be treated.