Insomnia: When the one thing you need becomes a fleeting memory…..can exercise help?

19 Dec 2011

 

My number one complaint during pregnancy?  INSOMNIA!  I feel fortunate that unlike some of my friends who are sick throughout their pregnancy, I have not been too sick.  But when it’s the third night in a row where I am wide awake at 3am and unable to fall back to sleep (yes, like right now), insomnia feels nothing short of a complete nightmare, especially for someone who has a fulltime job and no opportunity to nap during the week day. (my colleagues are also probably tired of hearing about it).  

According to Baby Center, 8 out of 10 women during pregnancy suffer from insomnia.  Yet, while symptoms like nausea and swollen feet are frequently discussed, I am shocked that a symptom truly this widespread is not discussed more frequently.   Is this nature’s way of “preparing” me for sleepless nights for when my baby arrives?  Or is it some sort of cruel joke, taking away the very thing this pregnant woman needs the most?

Can exercise help?

The good news for exercise enthusiasts is, when I began my quest to cure my pregnancy-induced insomnia, the majority of websites that do discuss this issue say that exercise can help with insomnia.  Pregnancy-induced insomnia is caused by a variety of factors, ranging from a change in hormones and anxiety about the baby to lower back pain, leg cramps and hourly runs to the bathroom.  Exercise can help relieve many of these symptoms.  But how? 

When asked why exercise can help with the change of hormones, Alicia Weihl, director of training for Physique 57 and Tanya Becker , Co-founder and Senior Vice President of Programming and Training for Physique 57, say that estrogen, which increases 100 fold during pregnancy, has been shown to keep women more alert.  As the blood volume increases throughout pregnancy (up to 50% by 32 weeks gestation), this causes slower circulation and the potential build-up of estrogen in the blood.  Regular exercise helps improve circulation, thereby preventing excessive build-up of estrogen and, in turn, aiding with insomnia.  (More on Physique 57s amazing Pre/Postnatal Physique Classes next week which I had an opportunity to take and could tell you it is just as challenging as any non-prenatal class I have been to!)

The science behind insomnia in non-pregnant adults also suggests that exercise can help insomnia.  Several studies conducted including one done at Northwestern University in 2010, demonstrates that the adults  suffering from insomnia who were placed on an exercise regiment reported that their sleep quality improved.  In a study done at Stanford University, previously inactive adults who were placed on an exercise regiment reported improved sleep quality, longer sleep, and a shorter time to fall asleep.

If it’s not just hormones but a racing mind….

Alicia and Tanya say that being active gets your endorphins flowing, giving you more energy while simultaneously calming your mind.  It has also been said that exercise can help burn off some of the “nesting” energy that keeps pregnant women awake at night.  

Fitness professional and yoga instructor Kristin McGee suggests 3 part breathing, called Viloma, as a calming method before bedtime, or once sleep is disrupted in the middle of the night.  Slowly inhaling, pausing, inhaling more and pausing, and one more time before exhailing all the air out.  Good news is not only can this be meditative, but Kristin also explains that as the inhalation gets deeper, it helps with the abdominal pelvic organs and lungs which is very helpful during delivery. 

 If back pain and leg cramps are your nemesis…..

If back pain and leg cramps are your nemeses, then Alicia and Tanya suggest stretching your back and hip flexors.  Specifically, they suggest the pigeon stretch which helps release the lower back and hips and may relieve pressure from your sciatic nerve (see below; which also will help with circulation and lessens leg cramps).  Other exercises Alicia and Tanya suggest for back pain include pelvic tucks to strengthen the pelvic floor, glutes and hamstrings while stretching your lower back and kegal exercises. 

Prior to bedtime, Kristin also encourages the pigeon stretch.  Kristin suggests about 5 to 8 deep breathes in pigeon as well as wide-kneed child’s pose,  goddess pose, and sun salutations.  For pregnant women, Kristin suggests goddess pose with 2 yoga blocks and a bolster or wedge like pillows because after a certain point in pregnancy, women are less comfortable on their back because of the pressure it places on the vena cava and vagus nerve.  If you dont have a bolster, I have been trying out my maternity body pillow that my brother-in-law and sister-in-law generously got for me, as demonstrated in this picture (which should also aid with insomnia).

So, does exercise actually help?

Personally, I cannot say whether or not my exercise regiment has helped me battle my insomnia; who knows how much worse it would be if I did not exercise at all?  What I can say, though, is that it does give me more energy throughout the day; even if I am only sleeping 4-5 hours a night, exercise does leave me feeling more alert and awake throughout the day.  While I prefer workouts in the morning, working out in the early evening, as long as it is at least 4 hours before bedtime, could also help you fall asleep at night.  

Are there any cures you have found for your insomnia?  I would love to hear your comments.  

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