It can be tough to achieve enough restful sleep due to discomfort, a frequent urge to urinate, and general aches and pains. Some babies are so active that their movements may make it hard to sleep.
In addition to these physical issues, many folks have stress-related obstacles regarding their babies’ health, birth, and parenting that keep them tossing and turning. However, working towards better sleep has major benefits. Pregnant people who get more than 6 hours of sleep per night tend to have shorter labors, are more likely to give birth vaginally, have lower risks of preterm birth, and lower rates of postpartum depression than those people who regularly sleep for less than 6 hours.
Sleep position
A good sleeping position can solve many discomforts. Healthcare providers recommend sleeping on your left or right side so that the baby’s weight applies less pressure to the inferior vena cava, which carries blood from the feet and legs to the heart.
Moving around during sleep is perfectly natural, but a shift in position that puts pressure on these vital organs or blood vessels could be enough to wake you up. As the pregnancy progresses, you will probably be moving around less due to your increased size and discover that sleeping on your side is more comfortable.
Feel free to play around with pillow placement—perhaps you’ll find it easier to fall asleep with a pillow between your legs or under your lower back, or you’ll love a giant U-shaped pregnancy pillow.
Getting to sleep
Many people find it helpful to avoid caffeine and even exercise in the afternoon and evening. It may take some experimenting to find what works best for you.
This is also the time to set your thermostat slightly lower and make sure your blinds are drawn or your sleep mask is ready. A very dark sleep environment can be a great way to improve sleep!
Interruptions
Even with all these good habits, there are bound to be times when you just can’t sleep. This can be attributed to a complex combination of hormones and conditions ranging from leg cramps to heartburn. Symptoms like frequent nighttime urination and fatigue can persuade you to take one or more daily catnaps.
The second trimester should be a bit easier in terms of sleep, with a slower rise in progesterone and less pressure on the bladder. Whatever the reason, get out of bed after 20-30 minutes if you’re having trouble sleeping and listen to calm music or fold some laundry in dim light.
Most importantly, don’t worry! Interrupted sleep during pregnancy is common, with a good bedtime routine and a comfortable sleeping environment, you will be having sweet dreams in no time.
Reviewed the Ovia Health Clincal Team
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Sources
- Chakradhar Venkata, MD and Saiprakash B. Venkateshiah, MD. “Sleep-Disordered Breathing During Pregnancy.” Journal of the American Board of Family Medicine. vol. 22 no. 2 158-168. Web. March-April 2009.
- University of California- San Francisco. “Inadequate sleep in late pregnancy may influence labor and delivery.” EurekaAlert. EurekaAlert, 12/15/2004. Web.
- “Pregnancy & Sleep.” National Sleep Foundation. National Sleep Foundation, n.d. Web.
- “Sleeping By The Trimesters.” Sleep Foundation. National Sleep Foundation, n.d. Web.
- “Problems sleeping during pregnancy.” U.S National Library of Medicine. MedlinePlus, 6/11/2014. Web.
