Understanding Sleep During Pregnancy
Posted by Ann on 21st Sep 2023
Understanding Sleep
During Pregnancy
21st Sep - Ann
Exhaustion is one of the most common symptoms of pregnancy. So it’s normal if you feel more tired than usual—or if you’ve never felt so tired in your life.
Why Pregnancy Increases the Need for Sleep
- Pregnancy triggers significant changes in your body chemistry right from the start. Your body produces more progesterone to support the uterine lining and prevent miscarriage.
- Higher progesterone levels can lead to lowered blood pressure and blood sugar, causing feelings of lethargy and queasiness.
- Despite the importance of sleep during this time, getting quality rest can be challenging for many expectant individuals.
Common Sleep Challenges During Pregnancy:
A survey by the National Sleep Foundation revealed that 78 percent of people reported more sleep difficulties during pregnancy compared to other life stages. Sleep challenges during pregnancy can be attributed to various factors, both physical and psychological.
How Sleep Changes Throughout Pregnancy
First Trimester:
The first trimester may bring feelings of nausea due to hormonal shifts, making sleep less comfortable. Frequent nighttime bathroom trips become more common due to increased pelvic blood flow and bladder pressure.
Second Trimester:
Morning sickness often subsides during the second trimester, improving sleep quality for many. However, as the baby bump grows, finding a comfortable sleeping position can become challenging.
Third Trimester:
In the third trimester, the growing fetus can exert pressure on internal organs, making it difficult to breathe and find a comfortable sleeping position. Discomfort and frequent nighttime awakenings may become more pronounced.
Best Sleeping Positions
During Pregnancy
Doctors recommend sleeping on your side to maximize blood flow to the placenta, with the left side often preferred. Sleeping on your back is discouraged in the later stages of pregnancy due to potential pressure on blood vessels and stomach sleeping becomes impractical as your belly grows larger.
When to Stop Sleeping on Your Stomach:
Stomach sleeping becomes uncomfortable and less feasible around the middle of the second trimester, typically between 16 to 18 weeks of pregnancy. While stomach sleeping itself is not harmful to the baby, disrupted sleep quality due to discomfort can lead to potential risks.
Recommended Sleep Duration During Pregnancy:
Pregnant individuals typically need one to two hours more sleep than non-pregnant adults, making it essential to prioritize rest. Pay attention to your body's signals and nap when necessary to compensate for nighttime awakenings. Back pain, heartburn, snoring, restless legs syndrome, and frequent bathroom trips are common sleep disruptors. Anxiety and stress related to impending life changes can also impact sleep quality.
Tips For Better Sleep During Pregnancy
Pay attention to your body's signals and nap when necessary to compensate for nighttime awakenings.
- Establish a consistent bedtime routine.
- Consume a light meal before bedtime and limit caffeine intake, especially in the afternoon and evening.
- Create a comfortable sleep environment with ideal temperature, darkness, and comfort.
- Reduce screen time before bedtime to improve sleep quality.
- Address heartburn by avoiding specific foods and elevating your upper body.
- Incorporate gentle physical activity during the day to promote better sleep.
If sleep difficulties persist, consult your healthcare provider for guidance and potential treatment options.
Remember that seeking help for sleep troubles during pregnancy is essential for your well-being and the health of your baby. Prioritize rest, follow recommended sleeping positions, and don't hesitate to discuss sleep concerns with your healthcare provider.
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