During pregnancy, sleep can be elusive for many women. Numerous sleep issues are caused by physical discomfort, hormonal changes, excitement, and worry related to becoming a new mother. In fact, it's estimated that at least 50% of pregnant women experience sleep problems.
A crucial component of prenatal care is sleep. You're not alone if you have trouble sleeping during pregnancy. We'll talk about typical pregnancy sleep issues, look at the best pregnancy sleeping positions, and offer tips on how to obtain the best sleep while pregnant.
What causes changes in sleep during pregnancy?
A crucial component of prenatal care is sleep. There are numerous variables that can contribute to sleeplessness during pregnancy. Hormone fluctuations, which start in the first trimester plus general discomfort can make it hard to get to sleep and stay asleep. These may consist of:
- Nausea
- Vomiting
- Breast sensitivity
- A racing heart rate
- Shortness of breath
- A higher body temperature
- Frequently urinating at night
- Restless legs
As time goes on, expectant mothers may also develop back ache and struggle to find positions that are comfortable enough for the expanding baby bump, particularly if the baby starts to kick at night. Your mind could race through the night with fears related to impending childbirth, motherhood, balancing work and home commitments, or other issues. Many pregnant women suffer vivid, unsettling nightmares in the third trimester, which can further reduce the quality of their sleep.
Most pregnant women will often experience at least some of these symptoms, although occasionally they may be connected to a sleep issue. It's vital to talk to your doctor if you're having any symptoms because sleep disturbances can lead to further issues for either the mother or the baby in the future.
Why is it important to get a good night’s sleep during pregnancy?
Pregnancy sleep is crucial for both the mother and the developing baby. Those restless nights for the mother eventually result in exhaustion and daytime sleepiness. Additionally, sleep is crucial for memory, learning, appetite, mood, and decision-making—all of which are crucial while getting ready to welcome a newborn infant into your house.
According to research, pregnant women who sleep too much or too little in the first trimester are more likely to get high blood pressure in the third trimester. Preeclampsia, a condition that can result in preterm delivery and long-term consequences for the mother's heart, kidneys, and other organs, may also be increased by severe sleep deprivation in early pregnancy.
Treatment for Pregnancy-Related Sleep Issues
There are several methods for reducing sleep issues during pregnancy. Adjustments to sleeping position and sleep hygiene practices are the main measures. The key to having better sleep when pregnant is controlling pregnancy-related sleep disturbances in addition to practising excellent sleep hygiene.
Best Pregnancy Sleep Positions
The ideal sleeping posture during pregnancy is on the left side with the legs slightly curled. The distribution of oxygen and nutrients to the foetus is enhanced in this position, which also enhances blood flow to the uterus, kidneys, and heart. Sleeping on the right side when pregnant is acceptable, albeit it's not as ideal as the left.
If you're not used to sleeping on your side, it could be good to use a couple extra pillows to help you feel comfortable. To ease pressure on the lower back, place a lightweight pillow between your knees or tuck a wedge pillow under your stomach for support. A body pillow (pregnancy pillow), or a pillow tucked under the lower back can be helpful to some women.
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Sleeping on the back during pregnancy can result in back pain and put strain on the vena cava as the uterus expands. One of the body's main veins, the vena cava, might be affected, which can reduce blood flow and result in light-headedness. While short bursts of back sleeping are OK, it is recommended to avoid it if feasible. Once the baby bump reaches a certain size, the majority of pregnant women find that it is impossible to sleep on their stomachs.
Good Sleep Hygiene for Pregnant Women
During pregnancy, good sleep hygiene is more vital than before. The following practises, in addition to pregnancy sleep aids like special pillows or eye masks, may help minimise insomnia and enhance overall sleep quality:
- Maintain a calm, quiet, dark bedroom, and only use the bed for sleeping.
- Make sleep a priority, maintain a regular bedtime, and plan naps earlier in the day to avoid disturbing your nocturnal sleep.
- Prepare for bedtime by reading a book, taking a bath, or engaging in another peaceful activity.
- To make it simpler to fall asleep again after bathroom breaks, use a nightlight.
- Avoid coffee, spicy foods, and big meals too close to bedtime.
- Turn off screens at least an hour before bedtime and avoid bringing technology into the bedroom.
- Regularly workout in the morning.
- While it's important to stay hydrated throughout the day, cutting back on liquids before bed will help you avoid overnight toilet visits.
- If you have trouble falling asleep, get up and do something else until you are tired.
- If you're feeling anxious, write your thoughts or ask for support from your partner, friends, doctor, or childbirth classes.
Sleep during pregnancy is hard and you are not alone. It can be a vicious circle of wanting to get to sleep but you can’t, which in turn makes you more anxious. If you really can not sleep, just try and enjoy the rest - tomorrow is another day.