Pregnancy & Sleep: Tips, Sleep Positions, & Issues

Top Freelancer March 13, 2023

Many women find it difficult to sleep during pregnancy. A host of sleep problems can be caused by physical discomfort, hormonal changes, excitement, and anxiety as a mother. It is believed that at most, at least

50% of women who are pregnant

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Suffer from insomnia.

Prenatal care is incomplete without sleep. You are not the only one struggling to get good sleep during pregnancy. We will discuss common problems that pregnant women face, look at the best sleeping positions for pregnancy, and offer advice on how to get the best rest possible.

What is the reason that sleep changes during pregnancy?

Many factors can lead to

insomnia during pregnancy

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. Start in the first trimester.

fluctuating hormone levels

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These can make it hard to fall asleep and stay asleep. These could include:

Nausea
Vomiting
Tenderness to the breast
Heart rate increases
Breathing difficulties
A higher body temperature
Frequent nighttime urine
Leg cramps

Expectant mothers can experience back pain as they get older and may have difficulty finding a position that will accommodate their growing baby bump. This is especially true when the baby kicks at night. Your mind may race at night due to anxiety about labor or being a new mom, as well as juggling work and family responsibilities. Many pregnant women feel anxious in the third trimester.

vivid, disturbing dreams

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This can also affect your sleep quality.

Although it is common for pregnant women to experience some of these symptoms, they could also be linked to a sleep disorder. If you are experiencing symptoms, it is important to consult your doctor.

Common Problems and Sleep Disorders during Pregnancy

Obstructive sleep disorder, restless legs syndrome and gastroesophageal reflux disease are the most common types of sleep disorders during pregnancy.

Obstructive sleep apnea Many women start to gain weight and suffer from nasal congestion.
Snoring
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High blood pressure can be an issue during pregnancy. Some women might develop obstructive sleeping apnea (OSA), which is a condition that causes snoring and gasping. This can disrupt the quality of sleep. OSA can be a serious condition.
The fetus is deprived of oxygen

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Increase the risk of gestational diabetes and preeclampsia.
Cesarean sections
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. It can affect up to 1 in 5 pregnant women.
Syndrome of Restless Legs: Restless legs syndrome (RLS), which is characterized by a constant urge to move their legs, can be described as crawling, tickling or itching. It can be difficult to fall asleep due to the severity of the symptoms when the person is not at rest. RLS can affect as many as 80% of the population.
One-third of women

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In their third trimester.
Gastroesophageal Reflux Disorder: Gastroesophageal reflux disorder, also known as acid reflux or heartburn, causes a burning sensation in the esophagus when you lie down. This is a common reason for insomnia in pregnant women.
All trimesters

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It is thought that GERD affects one-quarter of all pregnant women in their first trimester, and up to one-half in their third trimester. The esophagus may be damaged by GERD over time.

Why is sleep so important during pregnancy?

Both mother and baby need to get quality sleep during pregnancy. Sleepless nights can lead to fatigue and sleepiness during the day for the mother. When you are preparing to welcome your newborn baby into the world, sleep is crucial for memory, learning, appetite and mood.

The immune system is affected by chronic sleep deprivation. Researchers believe that this could be why sleep deprivation has such an impact on the immune system.

Health of the mother and baby

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. Poor sleep during pregnancy is linked to poor blood sugar regulation, which is not surprising.

gestational diabetes mellitus

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Research has shown that women who sleep too little or too long in their early pregnancy are more likely to develop diabetes.

High blood pressure

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In the third trimester. The risk of having a severe sleep defect in the first trimester may also increase.

preeclampsia

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Preterm birth can cause severe complications, including long-lasting damage to the mother’s kidneys, heart, and other organs.

Although more research is necessary to account for other variables, poor sleeping habits seem to be a contributing factor to the problem.

risk factor

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Preterm birth, low birthweight, painful labor, cesarean birth, depression

Evidence emerging

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Also, poor quality sleep during pregnancy could predict crying and sleep problems in babies after they are born.

Treatment for Sleep Problems During Pregnancy

There are many ways to decrease sleep problems during pregnancy. The most important strategies are to adjust your sleeping position and improve your sleep hygiene habits. Good sleep hygiene is essential for a good night’s sleep.

Some therapies have been proven to be effective in treating sleep disorders such as OSA, GERD, and vitamin and mineral supplements for RLS. There are many theories about why leg cramps or RLS can occur during pregnancy. Although there are many theories, the best treatments for RLS include massage, vitamin supplementation and heat therapy. However, it is not clear what the best treatment is.

Pregnant women should consult their doctor before using any herbal or medication to aid in sleep.

Best Positions to Sleep for Pregnancy

The best position for pregnancy is to sleep on your left side, with your legs slightly curled. This position improves blood flow to the heart and kidneys and the uterus and increases the delivery of nutrients and oxygen to the fetus. While it is not as comfortable as sleeping on the right side of pregnancy, it is acceptable.

If you aren’t used to sleeping on your side, it may be worth investing in a few additional pillows. To support your stomach, you can use a wedge pillow or a thin pillow between your knees to relieve pressure on the lower back. Women may find it helpful to place a pillow underneath their lower back or hug a body pillow.

The uterus becomes larger and can make it difficult to sleep on your back during pregnancy. This can lead to backache and pressure on the Vena Cava. Because the vena cava, one of the main veins in the body, can be affected by back sleeping, it can cause dizziness and interfere with blood flow. For short periods of time, back sleeping can be acceptable. However, it is best to avoid it. After the baby bump grows, most pregnant women find it impossible to sleep on their stomachs.

Sleep Hygiene for Pregnant Women

During pregnancy, sleep hygiene is even more important. These habits, in addition to using pregnancy sleep aids like eye masks or specialized pillows, may help you reduce your insomnia and improve your overall sleep quality.

You should keep your bedroom cool, dark, and quiet. Limit the use of the bed for sleeping and sex.
Prioritize sleep, schedule naps earlier in your day to not interfere with nighttime sleep.
In preparation for bedtime, read a book, bathe, or engage in another calm activity.
To make it easier for you to go to sleep after a bathroom break, use a nightlight
To reduce your risk of GERD, avoid caffeine and spicy foods. Avoid heavy meals close to bedtime.
Avoid bringing technology into your bedroom. Turn off your screens at least one hour before you go to bed.
Regular exercise is important earlier in the morning
To reduce your nighttime trips to the bathroom, drink plenty of water throughout the day. However, you should reduce liquid intake prior to bed.
Get out of bed if you aren’t able to sleep. Do something until you feel tired.
If you feel stressed, write down your thoughts in a journal. You can also seek support from friends, family, or a doctor.