Why is sleep so important?

If there's one thing any new mother understands, it's the critical need for sleep. Sleep during pregnancy is essential for both your health and your baby’s. Your body undergoes significant changes and strain during pregnancy, and getting at least 8 hours of sleep at night helps it recover and support your immune system as it experiences the demands of pregnancy.

How does sleep change during pregnancy?

In the early weeks of pregnancy, nausea and vomiting can disrupt normal sleep patterns. As you move past morning sickness, sleep becomes somewhat easier until the fetus grows and becomes more palpable within your abdomen.

As the fetus continues to grow, mothers who prefer stomach sleeping will need to adjust their sleeping positions. While sleeping on the stomach won’t harm the baby, the discomfort of the growing abdomen will naturally encourage you to find a new, more comfortable position.

Sleep in your most comfortable position

Simplifying this idea: Sleep in whatever position you find most comfortable. Complications from sleep positions are rare. Recent studies, like one published by Silver et al. in Obstetrics & Gynecology (September 2019), show that it's safe to sleep on your back during pregnancy through 30 weeks of gestation. This research should reassure you that your sleeping position is less critical than previously thought.

While older advice suggested side sleeping, particularly on the left, to mitigate risks like stillbirths, newer, better-designed studies (like the 2011 study from New Zealand) have shown varied results. Currently, the American College of Obstetricians and Gynecologists (ACOG) doesn’t have a firm recommendation on sleep positions. However, if you have sleeping problems, ACOG suggests trying your side with supportive pillows.

Remember, sleep can be tough to get as your pregnancy progresses due to discomfort from the growing baby. Typically, you'll get the most sleep during the first trimester, as your body works hard to build and support the placenta.

What causes sleep problems?

Various factors contribute to sleep issues during pregnancy, including:

• Increased urination, particularly during the first and third trimesters due to hormonal changes and pressure from the baby on your bladder.
• Increased heart rate and shortness of breath as pregnancy progresses.
• Leg and back pain as your body adjusts to its new shape.
• Heartburn and constipation, common during pregnancy and capable of disrupting sleep.
• Increased stress and vivid dreams.

Tips to Help You Sleep
 

• Relax: Try to stay calm and not overly focus on pregnancy-related worries, which can disturb your dreams and sleep quality.
• Find a comfortable position: Adjust as needed but aim for the most comfortable position, often on your left side.
• Avoid drinking lots of fluid close to bedtime: This reduces nighttime trips to the bathroom.
• Establish a consistent sleep routine: Going to bed and waking up at the same time each day supports a natural sleep-wake cycle.
• Limit caffeine: Avoid caffeine, as it can disrupt sleep and isn’t recommended during pregnancy anyway.
• Exercise early in the day: Avoid late workouts, as exercise energizes you and can delay sleepiness.

Understanding Supine Hypotension Syndrome

The advice against back sleeping originates from concerns about supine hypotension syndrome, a condition some women experience, usually in the last trimester. It involves dizziness and nausea while lying on the back, caused by the pressure of the enlarged uterus on the inferior vena cava, a major vein. This pressure can reduce blood flow to the heart, potentially lowering blood pressure. If you feel dizzy lying on your back, turning to your side can help.

Problems sleeping during pregnancy are common, and experimenting with these tips might help improve your rest. Always prioritize sleep and discuss any persistent issues with your doctor. Remember, getting ample sleep now prepares you for the sleepless nights after your baby arrives.

Do pregnant women sleep a lot?

While pregnant women should aim for more rest, 4 in 5 women report more disturbed sleep during pregnancy, particularly in the first and third trimesters. The physical and emotional demands of pregnancy, along with common sleep disorders, contribute to increased fatigue.

Why do pregnant women have more sleep issues?

Changing hormone levels, combined with normal weight gain and increasing belly size, significantly impact sleep patterns. These changes can cause a variety of challenges, from frequent urination to heartburn and shortness of breath.

What happens to sleep in late pregnancy?

As your baby grows, organs like the stomach, lungs, and kidneys increasingly feel pressure, leading to various discomforts and sleep disturbances. This includes heightened urinary frequency, shortness of breath, and potential gastric reflux due to the baby’s movements, making a good night's sleep harder to achieve.

What is the best sleep position?

A lot of advice surrounding pregnancy stems from incomplete information or myths. Although it can be better to sleep on your left side for comfort and safety, what's most important is finding a position that works for you.

How is insomnia treated during pregnancy?

Insomnia during pregnancy is common and usually due to a combination of hormonal shifts and physical discomforts. 

Here are some ways to manage it:

• Relaxation Techniques: Sometimes, reducing anxiety and stress is enough to ease insomnia.
• Manage Heartburn: Eat slowly, increase water intake, and choose easily digestible foods.
• Pain Management: For leg, back, or headache pain, consider over-the-counter acetaminophen and warm compresses.
• Create a Comfortable Sleep Environment: Use supportive pillows to relieve pressure and find a more comfortable position.
• Consistent Sleep Schedule: Maintain a regular sleep pattern to help your body's internal clock.
• Stay Active: Regular exercise (early in the day) can improve sleep quality.
• Hydration and Diet: Avoid large meals and fluids close to bedtime to prevent heartburn and nighttime bathroom trips.

Dealing with Sleep Disturbances in Late Pregnancy

In late pregnancy, it's hard to find a comfortable position due to the growing baby. You might also experience heartburn, leg cramps, and increased urination. These issues, coupled with anxiety about labor and motherhood, can lead to insomnia.

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

1. Cut off caffeine at least 4 hours before bedtime.
2. Take a warm bath before bed to relax your muscles.
3. Drink chamomile tea to calm your mind.
4. Use pillows to support your body and relieve aching muscles.
5. Change your bedding frequently for a comfortable sleep environment.
6. Establish a nightly routine to signal your body it's time to sleep.
7. Avoid late-night snacks to prevent heartburn and digestive issues.
8. Limit fluids close to bedtime to reduce nighttime bathroom trips.
9. Keep the bedroom for sleep and intimacy only; remove distractions like TVs.
10. If you can't sleep, leave the bedroom and engage in a quiet activity until you feel sleepy.
11. Incorporate daily exercise, avoiding activities close to bedtime.
12. Make your bedroom dark and quiet to enhance sleep quality.

Final Thoughts on Pregnancy and Sleep

Recent studies, like the one in the Psychosomatic Medicine journal from September 2013, highlight the importance of sleep during pregnancy. Poor sleep can lead to complications like preterm birth and low birth weight. Maintaining both quantity and quality of sleep is crucial.

If you're struggling with sleep, try implementing the tips listed here. Don’t hesitate to discuss persistent sleep issues with your doctor to ensure both your health and your baby’s well-being.

Source: 

Michele L. Okun et al. "Disturbed Sleep and Inflammatory Cytokines in Depressed and Nondepressed Pregnant Women: An Exploratory Analysis of Pregnancy Outcomes." Psychosomatic Medicine. 17 Jul 2013. Web. 16 Sept 2013.