You’ve rolled over so many times during the night that you got all tangled in the sheets. Your hips ache. Your mind won’t quiet down. Plus, the more you think about how much you need to sleep, the more impossible it feels. Somewhere between the baby kicks, the bathroom trips, and the racing thoughts, you start wondering if this is just how it’s going to be until delivery. Here’s the truth no one really preps you for, though: insomnia during pregnancy is common, anxiety during pregnancy is common, and pregnancy insomnia AND anxiety together… Well, they’re like two friends who feed off each other’s worst habits. And yes, there’s a reason for that - several, actually.

You’d think growing another human would knock you out cold every night, but it doesn’t always work that way. Your body’s in the middle of constant hormonal changes - progesterone rising, estrogen shifting, cortisol doing its morning spike whether you’ve slept or not.

​Then there’s the physical side of the story:

• Finding a comfortable position becomes its own puzzle.
• Your bladder seems to have signed some sort of contract to wake you up at least twice.
• Heartburn appears the moment you dare lie flat.

And while all that’s happening, your mind might be busy running its own side business - worrying about how the labor will go, mentally rearranging the nursery, or wondering if the freezer has enough ready-to-heat meals for those first chaotic weeks.

If you’re awake at odd hours, you’re not the exception, though; you’re part of a very crowded club. In fact, a study of 2,427 pregnant women found that 76% of them reported trouble sleeping, particularly later in pregnancy.

Lack of sleep ramps up your stress response. That means your body stays more alert, your thoughts move faster, and your emotional reactions get sharper. Then, because you’re wired and tense, sleep feels even further out of reach.

Pregnancy magnifies that loop. Hormonal shifts already make mood regulation trickier, so even one rough night can set you up for a day of irritability, jitters, and mental fog. By bedtime, you’re bracing for another bad night, and just like that, you’re back where you started.

​And it’s not always a slow build. Many women find that the anxiety hits the moment they wake up. Eyes open, heart already racing, mind jumping ahead to all the things that could go wrong or all the things that need doing. Sometimes it’s the body’s natural cortisol rise. Sometimes it’s a blood sugar dip after hours without food. Or maybe it’s just the leftover tension from tossing and turning all night. Whatever the trigger, mornings can be the hardest part, and once you start paying attention to the reasons behind morning anxiety, you see how much of it ties back to the quality of your sleep.

You can’t magic away every factor that’s messing with your sleep right now. Pregnancy has its own plans, and some of them ignore your bedtime entirely. But there are ways to give yourself a fighting chance at rest, and to stop anxiety from creeping in quite so loudly.

Bedtime Routine Adjustments
​Give yourself a wind-down window, a.k.a. a calming bedtime routine. That could mean dimming the lights, reading something light (bonus points if it’s not about pregnancy), or doing a quick body scan meditation. The point isn’t to force sleep - it’s to let your brain know the day is closing shop.

Physical ComfortIf your pillow setup looks like you’re auditioning for a home goods ad, you’re doing it right. A body pillow can support your belly and hips, while a small wedge under your ribcage can ease heartburn. Keep the room cool; cooler temps signal to your body that it’s time to rest.

Anxiety Management TechniquesIf you wait until you’re lying in the dark to start calming your thoughts, you’re already behind. Try tackling the mental clutter earlier. For example, you can use the evening to write down tomorrow’s to-dos after dinner, or keep a ''worry notebook'' where you can park racing thoughts before bed.

​Morning ResetIf your anxiety tends to hit early, make the first hour of the day softer. Let natural light in, move your body lightly (stretching, walking to the kitchen for water, etc.), and maybe hold off on doomscrolling or answering work emails until later. That early cortisol spike is unavoidable, sure, but you can decide what you pair it with.

Some degree of sleep disruption and heightened emotion is par for the course in pregnancy, but pregnancy insomnia and anxiety that overshadows your days, or thoughts that scare you, are signs to loop in a professional.

​Your OB-GYN, midwife, or a therapist who specializes in perinatal care can help. And no, it’s not ''overreacting'' to bring it up. You wouldn’t ignore weeks of physical pain without asking for help, and the same should go for mental strain.

​Pregnancy insomnia and anxiety aren’t character flaws. They’re not proof that you can’t handle what’s coming. They’re your body’s way of saying it’s under strain - and that’s something you can work with. Small changes stack. Maybe tonight you swap phone time for a warm bath. Tomorrow morning, you open the blinds before you open your inbox.  And if you’re reading this at some ungodly hour right now, thinking ''sure, easier said than done''… that’s fine too. Sometimes just knowing you’re not the only one awake is a comfort of its own.

Source:
https://pubmed.ncbi.nlm.nih.gov/25666847/
Photos used:
https://www.pexels.com/photo/photograph-of-a-woman-touching-her-face-6951522/
https://www.pexels.com/photo/a-pregnant-woman-reading-a-book-while-lying-down-5852476/
https://www.pexels.com/photo/pregnant-woman-looking-at-the-screen-of-a-cellphone-while-holding-a-glass-7485100/
​

​If you thought pregnancy was challenging, think again. The postpartum period may be even harder, with caring for a newborn, recovering from birth, and adapting to the new normal. Unfortunately, some women struggle with more than just physical changes and changes in routine at this time.

They struggle with mental health issues.

​There's only so much we, as women, can do to prevent the onset of mental conditions post-pregnancy. But it is up to us to create a postpartum wellness plan for mental health that ensures we get back to our usual selves in no time.

Are mental health conditions during the postpartum period a real thing or just a sham? According to the CDC, they are as real as ever. That said, they report that about 1 in 8 women experience symptoms of postpartum depression (PPD).

​At the same time, approximately 70-80% of new mothers develop some form of postpartum anxiety or just feel plain angry after birth.

Now, apart from PPD and anxiety, a significant portion of women also experience so-called ''baby blues.'' This condition develops shortly after birth and is characterized by:

• Sudden sadness
• Short-lived episodes of anxiety

Baby blues are less severe than postpartum depression and usually resolve without medical intervention. Nonetheless, if they last for longer than two weeks or gradually become worse, it's possible they weren't baby blues to begin with but, rather, the much more serious postpartum depression.

Speaking of which, postpartum depression can manifest as:

• Overwhelming sadness,
• A lack of interest in activities,
• Difficulty bonding with the baby,
• and feelings of worthlessness or guilt,

That may last for months or years after birth!

It is important to seek professional advice and support as soon as possible. That's why recognizing signs of postpartum depression on time is a must. That’s why expectant mothers should learn more about the potential mental health conditions before giving birth. It is also a good idea to take a postpartum depression quiz after having a baby as a means to catch the condition before it progresses.

1. Assess your mental health condition
You can't solve a problem you don't know exists. So, the first step you should take to create a postpartum wellness plan is to examine your state of mind honestly.

Begin by asking yourself:

• How am I feeling?
• Am I experiencing any symptoms of depression or anxiety?
• Do I find myself crying more often than usual?
• Am I having trouble bonding with my baby?

Don't sugarcoat your answers. Be straight with yourself, regardless of how scary that is. And no, admitting you're having a tough time doesn't make you a bad mom. Quite the opposite--it makes you a responsible one.

Also, think about your history with mental health. Have you ever had episodes of anxiety or depression? If yes, you might face a higher chance of postpartum mental health problems. Take this into account when you evaluate yourself.

If you find assessing your mental state challenging, seek out a professional who can do the assessment for you.

2. Get support
Motherhood isn't a one-woman show. It takes a village, as they say, and your postpartum wellness plan should include a support network ready to help. That can include your partner, family members, close friends, or even a therapist or postpartum doula. Don't be shy about reaching out, though. After all, people can't help if they don't know you need it.

3. Devise a self-care routine
Your postpartum wellness plan must include time to recharge and reconnect with yourself.

You’re probably thinking: "When am I supposed to find time for that?" Nonetheless, you can make it happen with creativity and planning!

You don't have to rush into it. Start small, even if that means dedicating just 5 minutes a day to yourself at the beginning. Your self-care routine doesn't have to be perfect, either. The goal is to do something--anything really—that helps you feel more like yourself.
And don't you dare feel guilty for taking some time off of baby-watching! Your little one needs a happy, well-rested mom, just as you do!

4. Set realistic expectations
​The goal of your postpartum mental wellness plan is to help you regain your sanity and not overwhelm you further. But how do you ensure that happens? By setting realistic expectations.

Picture-perfect Instagram posts of glowing new mothers with immaculate homes and Pinterest-worthy baby nurseries are about as realistic as expecting your newborn to sleep through the night from day one. You need to realize that your house will be a huge mess 99% of the time. Babies come with a lot of stuff, and keeping everything tidy 24/7 is not a priority right now.

Speaking of realistic expectations, don't pressure yourself to fit into your pre-pregnancy jeans right after birth. Recover first, worry about your weight second.

Finally, you'll make mistakes. We all do, so don't beat yourself about it. Instead, use mistakes as learning opportunities.

Your postpartum journey is one-of-a-kind, and comparing yourself to others will make you feel inadequate. Instead, zero in on what's effective for you alone and create a postpartum wellness plan for mental health based on that. Don't shy away from tweaking your plan as you go, though. What helps in week one might not work in week 4. So, stay adaptable, be gentle with yourself, and reach out for support when needed. Your mental well-being is crucial—more than you realize. Ensure you look after it to properly care for your baby.

Image used: https://unsplash.com/photos/selective-focus-photography-of-woman-holding-yellow-petaled-flowers-ktPKyUs3Qjs

​Sources:
https://www.cdc.gov/reproductive-health/depression/index.html
https://www.upmc.com/services/south-central-pa/women/services/pregnancy-childbirth/new-moms/postpartum-depression/risks-treatment