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Most parents-to-be are constantly reminded of just how precious their sleep really is. It’s often the first thing out of peoples’ mouths when they find out you’re expecting. “Sleep while you can,” they laugh, with an ominous, knowing look.
What you might not realize is that sleep can become tricky well before your little one comes along. Sleeping well during pregnancy is a challenge many expectant mothers face due to her rapidly changing body and hormones. In fact, the National Sleep Foundation reported that nearly 80% of women experience more sleep disturbance during pregnancy than any other stage of life. In this guide, we cover the biggest sleep challenges pregnant women are likely to face and what they can do each trimester to get the most rest out of their sleep.
The most common obstacles to getting a good night’s rest during pregnancy are as follows.
Regardless of the reason, a lack of sleep can cause or worsen numerous health issues, for both you and your baby. In fact, some studies link high blood pressure, preeclampsia, and preterm births to sleep deprivation during pregnancy.
You may also notice changes in the type and severity of sleep problems you experience during different pregnancy trimesters.
First Trimester: You can expect to feel extra sleepy during the first trimester due to hormone changes. Starting at about week ten, you’ll probably sleep longer at night, and may need naps during the day. Morning sickness is also more common during the first trimester, though it can also occur throughout the rest of the pregnancy. An increase in heart rate and metabolism can impact body temperature, so you might begin to notice you feel extra hot when you try to sleep, or that you frequently wake up sweating.
Second Trimester: Sleep tends to improve for many women during the second trimester, as nausea and nighttime bathroom breaks often become less frequent. Instead, you may begin to notice contractions or stomach pain. You might also begin to feel baby; many pregnant women report babies become more active at night. Finally, leg cramps and heartburn are more common in the second trimester.
Third Trimester: The third and final trimester is often the most challenging, and sleep is no exception. Studies have found that women report more difficulty falling asleep, staying asleep, and getting good quality sleep, in the third trimester more than the earlier stages. At this stage, breathing challenges are more common and many women begin snoring. It’s also common to experience greater issues with back and joint pain, in addition to breast tenderness, carpal tunnel, and leg cramps. Finally, you may experience increases in both heartburn and anxiety during the final trimester.
The best strategy for getting better sleep during pregnancy will vary depending on the symptoms you’re experiencing. While this list isn’t exhaustive, here are some tips:
As you might expect your growing “bump” can get in the way of your favorite sleeping position, even early on in pregnancy. Sleeping on your back while pregnant can be tough, as the extra weight may press uncomfortably on your organs. It can also be dangerous if the excess weight presses on the spine—specifically, on an important artery supplying blood to the lower half of the body. Back aches, difficulty breathing, digestive issues, and low blood pressure may also occur or worsen from back sleeping. And if you’re a stomach sleeper, before too long sleeping on your stomach won’t just be uncomfortable; it’ll be near impossible.
Therefore, sleeping on your side is recommended during pregnancy. Specifically, you should sleep on your left side as much as possible. Aside from comfort, there are several benefits of left side sleeping while pregnant, for both you and your baby:
That said, it’s normal for everyone to shift sleep positions throughout the night. It may help to place pillows in strategic positions. For example, you might try placing one under your abdomen, one between your legs, and one at the small of your back. This can relieve hip pressure when sleeping, help support your body to provide proper alignment of the spine, and may help keep you from rolling around too much.
A good mattress is key, whether you’re pregnant or not. But you might find that your mattress needs change along with the changes in your body. Here are some factors to consider:
That’s a lot to consider, and there are definitely pros and cons to every mattress type. For example, memory foam may outperform spring mattresses in many ways, but if you wake up hot every night, it doesn’t do much good. Luckily, there are options for that, too. You might consider a hybrid mattress, which is composed of blended layers of memory foam in addition to springs, which may mitigate some of that heat. You might also look into cooling mattress pads, or lightweight bedding materials. See: Best Mattresses for Pregnant Women
In addition to your mattress, you’ll want to find the right bedding accessories to promote cool, restful sleep.
While high thread count makes sheets feel soft and luxurious, the tight weave means that they tend to trap more heat. Cotton, bamboo, and percale sheets are known for coolness. There are even some sheets with high-tech wicking technology, keeping moisture away from the body. Made of a synthetic poly fiber, they are also a great choice for those with allergies, as they’re anti-microbial and hypoallergenic.
Body pillows are another option for those looking to reduce pain and keeping yourself in a side-sleeping position. While you can use several regular pillows to support yourself, there are many body pillows out there designed specifically for pregnant women. These pillows support you in all the right areas, alleviating pressure and pain. And, there are a lot of options:
So you’re prepared to get the best possible sleep during pregnancy. But what about afterward? Our Parent’s Sleeping Guide goes over strategy in detail, but here are some tips to get you started:
While this guide should help address some of the most common problems, and solutions, when it comes to sleep and pregnancy, your doctor is also a great resource. Some women turn to sleeping aids while pregnant. Try to avoid this unless your doctor gives it the thumbs up. If it seems like you’ve tried everything, and you’re still not sleeping, your doctor may also help assess for
sleep disorders. It’s not uncommon for women who have never had a sleep disorder to develop one during pregnancy. It may go away afterward, or stick around. A sleep disorder may also develop after you baby’s birth. Don’t be afraid to bring up your concerns. They say it takes a village to raise a child. It may also take a village to prepare for one – especially when it comes to sleep.
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