Sleep Disturbances During Pregnancy

Why is sleep so important?

During pregnancy, the body goes through excessive strain trying to cope with the different changes that it has to undergo. The need for proper rest and sleep becomes especially important during this time to keep the mother and the baby healthy. A minimum of 8 hours of sleep a day is recommended for expecting mothers.

How does sleep change during pregnancy?

The first few weeks are difficult as some women experience nausea and vomiting that can disrupt their sleep cycle. However, as time goes by, the tendencies recede and the fetus begins to grow properly. The third trimester again is a difficult and fragile period. Mothers often have to adjust their sleeping position in ways to accommodate the baby inside as it moves around a lot.

Do pregnant women sleep a lot?

Ideally, pregnant women should get ample rest and sleep during their pregnancies. However, a National Sleep Foundation's poll reveals that 4 in 5 women complain of sleeping issues during the first and third trimesters. Also, daytime fatigue, dizziness, fainting, tiredness, exhaustion, mood swings and crankiness are common for women dealing with pregnancies.

Why do pregnant women have more sleep issues?

Changing hormonal balances can lead to sleeping disorders. Other reasons are weight gain, breathing issues, gastric problems, cramps and the bloated stomach that is very heavy and hard to manage.

What happens to sleep in late pregnancy?

With the final weeks of the pregnancy approaching the mother can feel crowded and pushed around womb as the baby grows and tries to make space for itself inside. The stomach is perhaps the most affected of all and can cause a lot of issues. For instance, at night if the baby kicks then the gastric juices and acid might be pushed towards the throat causing vomiting sensation and heartburn. Even the lungs are affected as they have to deal with the pressure of the baby when the woman is lying down. The liver kidneys and bladder are other common areas affected by the growth of the baby leading to frequent trips to the bathroom which can affect sleep during pregnancy.

What is the best sleep position?

One of the most irritating things about pregnancies are not the numerous physical and psychological issues that come with it but the hordes of unsolicited advice that women receive all the time about what to do and what not to do.

Women may find it difficult to sleep in a comfortable position and no those homemade advice and treatments don’t really make much of a difference. You can use extra pillows or relaxing candles and other factors though to create an ambience that is warm and cosy. Don’t sleep on your back or stomach, the sides are usually the best choice you have.

What causes insomnia during pregnancy?

Hormones are responsible for a maximum of problems during pregnancy. Insomnia is another such case that hits most women during the third trimester. Anxiety and panic attacks, leg cramps, overweight, frequent tendencies to urinate are some of the main things that you have to deal with.

Most women who like to sleep on their backs or stomach may find it difficult to sleep. Also, it is important to find a comfortable sleeping position they are used to.

How is insomnia treated during pregnancy?

Dealing with insomnia can be a huge problem leading to fatigue, heartburn and breathing issues. It takes a lot of time to restore your body clock and make it return to normal. Don’t try the medication or over the counter treatments when you are pregnant as it can harm your baby.

Pregnancies can drastically alter a woman’s sleep cycle and lead to other medical issues as well. In fact, in a poll conducted by the National Sleep Foundation in 1998, 78 percent of women reported more sleep disturbances during pregnancy than at other times. These issues are common throughout the entire duration of pregnancy but it is especially prevalent during the first and third trimester.

In one study, researchers recruited 198 women between 6 and 20 weeks of gestation and asked them to fill out a survey. When asked to take the same test during their third trimester of pregnancy. There were several revelations in that study that proved that women who slept about a half-hour less each night, had a greater incidence of restless leg syndrome (RLS), and snored 5 percent more often in the third trimester.

What are the causes of sleep disturbances during pregnancy?

Hormonal changes are a major cause behind fatigue, especially the increase in progesterone levels which makes the woman very drowsy during the day. There are other sleeping disorders like sleep apnea and frequent urination that might disrupt your night’s sleep. Nausea, restless leg syndrome (RLS), heartburn, and other discomforts associated with pregnancy can also interfere with sleep.

Pregnancy also comes with a lot of stress where young mothers worry about labour pain and the baby’s health and other issues. This can lead to daytime fatigue, crankiness, mood swings and even negatively affect the delivery process. Some studies reveal how women with sleeping problems had their deliveries prolonged by almost 4.5 times and often had to opt for a cesarean section.

Our 12-step program helps you with sleep issues during pregnancy:

1. Avoid caffeine like plague. Seriously, do not drink caffeinated drinks. And if you have an addiction that you need to cut down on limit yourself to one cup of coffee or soda a day.
2. Take a warm long and relaxing bath. This can be very relaxing to the sore muscles, you can even add scented oils herbs and other relaxing properties. Taking a bath before bedtime is also great
3. Drink chamomile tea whenever you can as it can help you relax and reduce anxiety. It even helps you sleep well and deal with panic.
4. Propping up the legs, neck, and arms can help you deal with aches and pains. pregnancy weight can put excessive pressure on the feet. With propping exercises, you can also sleep better and lead a more comfortable position.
5. Change bedding often makes the bedtime more comfortable and also keeps the bacterial infections and dust away
6. Set up a routine and stick to it religiously to keep the balance and body clock.
7. Avoid the evening and midnight snacks as it might lead to indigestion and break your sleep cycle
8. Skip the evening beverage as it might lead to more urine production and put unnecessary pressure on your bladder
9. Avoid watching late-night TV as it might strain your eyes and hinder your sleeping patterns.
10. Don’t try tossing and turning frequently when sleeping. Find a good position and stick to it. Also, try reading or slow relaxing music when you’re sleeping
11. Exercise regularly, and stay as active as you can to keep your body flexible and control your weight. Make sure all exercise activities are approved by the obstetrician.
12. Dim the lights and close the curtains to create a dark, relaxing and calm background to help you sleep better and longer

The September 2013 issue of the journal Psychosomatic Medicine talks about a study that examines the ways in which the quality of a woman’s sleep during pregnancy affects delivery and the child she carries. The research team, led by Michele L. Okun, Ph.D., an assistant professor of psychiatry at the University of Pittsburgh School of Medicine, figured that the sleep disturbances, especially in the first trimester, can lead to premature birth and low birth weight babies.

The Okun research team did a similar research project where they collected data from 168 pregnant women who volunteered for the study. These women were given antidepressants and then examined for any changes. The results were interesting and revealed that women who took antidepressants during pregnancy have no effect on their sleeping patterns

Poor sleep quality can lead to an increase in cytokine levels, which is a protein that keeps the body’s immunity in check. An excess of it can lead to damage as the hormone attacks the healthy tissue of the body. It’s this overactivity of the immune system that can lead to complications with pregnancy and childbirth. Here are some ways to fight insomnia:

• Get a cosy pregnancy pillow and try finding comfortable sleep positions to support your back and stomach
• Find classical music, relaxing candles or a light read before bed as it can help you sleep better
• Use the bedroom only for sleep and don’t leave the bedroom to crawl into other spaces when you are drowsy. This way your body associates the bedroom with sleep and it makes it easier for you to sleep better
• Don’t have bright lights in the bedroom as it strains the eyes. Also, don’t have a TV in there. Cutting down on the phone before bed is also a good idea.
• Take short power naps and midday naps whenever you can.

The body is super busy and occupied during pregnancy dealing with the various physical, mental and hormonal changes. Therefore, it becomes very important for women to get plenty of rest and sleep to allow their systems the space to rejuvenate and recuperate.