Getting a good night’s sleep may be one of the greatest challenges you face during pregnancy. Remember your body is working hard to protect and nurture the developing baby. Getting enough sleep is vital as your body needs enough rest as you tend to get more tired than usual during this period.
Stress, anxiety, hormonal alterations and physical discomforts are some factors which may affect your sleep. You may have problems falling asleep or you just cannot seem to find a comfortable position to sleep or even be troubled by unpleasant dreams.
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As your belly grows and pregnancy progresses, sleep may becomeincreasing difficult for you. However, making some simple lifestylechanges during pregnancy may work for you to get the sleep you need.
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Sleep problems in pregnancy
There are various factors that contribute to disrupted sleep during pregnancy. Some of them are as follows:
Frequent urge to urinate: You would often find yourself waking up at night due to an increased need to go to the bathroom, shortly after you become pregnant. This is because your growing Uterus puts pressure on the Bladder and making you feel the need to urinate more often. Moreover, the amount of blood and other fluids in your body increases, which means your kidney is working harder to filter the fluids. This results in more urine output.
Nausea: Morning sickness may be worse at night but you may feel nauseated at night as well. Night-time nausea may keep you from falling asleep. Although more common in the early stage of pregnancy, nausea can occur at any stage. |
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Heartburn and indigestion: Many pregnant women experience heartburn and indigestion during pregnancy. Heartburn is a burning sensation that occurs at the lower regions of your chest leaving an unpleasant taste in your throat and mouth. Heartburn and indigestion may occur as the entire digestive system slows down during pregnancy, which cause delay in the stomach emptying after meals.
Leg cramps: As pregnancy progress, you may have painful cramps in the muscles of your leg caused by the extra weight you are carrying. It usually happens during second and third Trimester of pregnancy, which may interfere with your sleep.
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Another reason is that as your Uterus expands, it can put more pressureon the nerves and veins leading from your trunk to your legs. And athird reason may be due to the presence of too much phosphorus and toolittle calcium and potassium in your blood.
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Restless leg syndrome: Restless leg syndrome (RLS) is a condition in which your legs feel an uncontrollable urge to move around while you are sitting or lying down. Moving your legs brings immediate relief from the crawling, tingling and burning sensation you feel inside your legs. But the relief is short-lived as the sensation returns once you sit or lie down. RLS can interfere with falling asleep and prevents you from having a deep sleep. There are many theories about the cause of RLS during pregnancy and iron deficiency is one of them.
Snoring: In the final stages of pregnancy, some women are likely to snore due to narrowed airways and increased pressure against your lungs. Snoring can cause you to breathe more deeply as if you are harder to get air or you wake up with a gasp in sleep. Culprits for snoring include hormonal fluctuations and weight gain during pregnancy.
Other reasons: Some women experience more bizarre dreams than usual or even nightmares. Stress and anxiety during pregnancy also can interfere with your sleep. |
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Best sleeping position
The best sleeping position for a pregnant woman is lying on her side, especially the left side. Lying on your side keeps the baby weight from applying pressure against the vena cava, a major vein that returns blood from the lower body to the heart. It actually helps improve blood circulation to the heart and allows maximum blood flow and nutrients to the Fetus.
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Do not worry about shifting positions as it is a natural part ofsleeping. Moreover, you might not be able to do so as it would be toouncomfortable for you as the pregnancy progresses.
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Sleeping positions to avoid
Sleeping on your back: Sleeping on your back is not recommended as the baby’s weight presses on vena cava (a major vein that returns blood from the lower body to the heart). It also puts full weight on your back and intestines. All these can cause discomforts and can increase the risk of you developing backaches, indigestion, impaired breathing and circulation, etc. during pregnancy.
Sleeping on your stomach: Sleeping on your stomach during pregnancy should be avoided as it will put pressure on the Fetus.
Tips for sound sleep
Exercise: Exercise during pregnancy is good for your mental and physical health. Don’t exercise too near to bedtime as it can cut down on deep sleep.
Pillows: Tucking a pillow under your back, to one side will help you if you are very uncomfortable to lie on your side. Some women find it helpful to prop a pillow between the knees to sleep on their side comfortably. You can also try for “pregnancy pillows” which are available in the market. |
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Nutrition: Drinking a glass of warm milk may help you bring on sleep. Cut down on the intake of caffeinated drinks like coffee, tea and soda as much as possible during pregnancy.
Avoid drinking lots of fluid within a few hours before going to sleep to cut down on night time trips to the bathroom. Keep some simple snacks like crackers by your bedside if nausea is keeping you up. Experts believe that carbohydrate-rich foods like bread can also promote sleep. |  |
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Relaxation techniques: If anxiety and stress are keeping you awake, relaxation can calm your mind. Relaxation techniques include deep breathing, massage, yoga and stretching.
Prescription drugs: Ideally, all prescription drugs and over-the-counter drugs should be avoided during pregnancy as it may harm your baby. Consult your doctor before taking any kinds of medicine. If a leg cramp awakens you, you can try stretching your leg straight away. Sitting or standing with your legs crossed for long time should also be avoided. |