somnio during pregnancy

In this article, you will learn how sleep can change during pregnancy and how you can use somnio meaningfully during this special phase of life.

How can sleep change during pregnancy?
During pregnancy, sleep changes significantly for many people. Hormonal changes, physical changes, and emotional factors can cause total sleep time, sleep quality, and sleep pattern to fluctuate during pregnancy. Tiredness, frequent nighttime waking, or overall less restorative sleep are therefore widespread and initially normal.

How does somnio take an existing pregnancy into account?
In somnio, you are asked at the beginning whether you are currently pregnant. If you answer yes to this question, you will also be asked about the trimester. This information is used to classify the training content according to the situation and provide corresponding notes.

Sleep in the first trimester
In the first trimester, many pregnant women report pronounced tiredness and an increased need for sleep. During this phase, the body requires a great deal of energy, among other things due to the increased release of the hormone progesterone, which causes tiredness and relaxes the muscles. At the same time, mood swings, increased emotionality, rumination, or worries can impair sleep. Physical factors such as nausea, breast tenderness, sensitivity to pressure, or increased urinary urgency can also lead to nighttime waking. During this phase, it is especially important to pay close attention to your own needs and plan enough rest.

Sleep in the second trimester
In the second trimester, general well-being temporarily improves for many pregnant women. Nausea often decreases, the energy level increases, and sleep is often again perceived as somewhat more restorative. At the same time, deep sleep phases gradually decrease over the course of pregnancy, which can affect sleep efficiency. Hormonal changes, especially due to estrogen, can lead to a blocked nose and increased snoring. Complaints, such as restless legs syndrome (RLS), can also occur. In such cases, it makes sense to seek medical advice, as an iron deficiency, for example, may play a role.

Sleep in the third trimester
In the third trimester, about two thirds of all pregnant women report significant sleep disorders. The restorative quality of sleep often continues to decrease, nighttime waking occurs more frequently, and it becomes increasingly difficult to find a comfortable sleeping position. Back pain, calf cramps, heartburn, increased urinary urgency again, or the activity of the unborn child can further impair sleep. Sleep-related breathing problems, such as heavy snoring or short pauses in breathing, can also increase. If this is accompanied by pronounced daytime tiredness or if you suspect breathing disorders during sleep, you should consult a health care professional with experience in sleep medicine.

Bedtime restriction during pregnancy
One component of cognitive behavioral therapy for insomnia (CBT-I) is so-called bedtime restriction, which is addressed in the "Sleeping Hours" module. If you indicate in the program that you are pregnant, you will receive an additional note about this. The current evidence regarding the effects of bedtime restriction during pregnancy is limited. There is no evidence of negative effects on pregnancy; nevertheless, the following applies: using this method is voluntary. During pregnancy, the need for sleep is often increased. If you notice that bedtime restriction significantly impairs your total sleep time or places an additional burden on you, you can pause this technique at any time and instead focus on keeping sleeping hours as regular as possible and getting sufficient rest.

In such cases, it makes sense to seek medical advice or contact our support team so that together we can clarify how you can use somnio in a way that suits you. After birth, bedtime restriction can, if desired, be tried again at a later point in time.

somnio does not replace medical care during pregnancy. If you are unsure or if your sleep problems worsen significantly, you should always discuss this with your treating doctor.

Any questions?
If you have questions about the somnio app – both regarding content and technical issues – you can contact our support team at any time. You can reach us by email at support@somn.io or directly via the support feature in the app. We respond within 24 hours, seven days a week. You can reach us by phone Monday to Friday between 10:00 and 14:00 on 0341 978 528 48, excluding public holidays.