Many expectant parents know how hard it might be to get a good
night's sleep in the months that follow the birth of their
child, but who would have guessed that catching some ZZZs during
pregnancy would prove to be so difficult?
Actually, you may sleep more than usual during the first
trimester of your pregnancy. It's normal to feel tired as your
body works to protect and nurture the developing baby. The placenta
(the organ that nourishes the fetus until birth) is just forming,
your body is making more blood, and your heart is pumping
faster.
It's usually later in pregnancy, though, that most women
have trouble getting enough deep, uninterrupted sleep.
Why Can Sleeping Be Difficult During Pregnancy?
The first and most pressing reason behind sleep problems during
pregnancy is the increasing size of the fetus, which can make it
hard to find a comfortable sleeping position. If you've always
been a back or stomach sleeper, you might have trouble getting used
to sleeping on your side (as doctors recommend). Also, shifting
around in bed becomes more difficult as the pregnancy progresses
and your size increases.
Other common physical symptoms may interfere with sleep as
well:
-
the frequent urge to urinate:
Your kidneys are working harder to filter the increased volume of
blood (30% to 50% more than you had before pregnancy) moving
through your body, and this filtering process results in more
urine. Also, as your baby grows and the uterus gets bigger, the
pressure on your bladder increases. This means more trips to the
bathroom, day and night. The number of nighttime trips may be
greater if your baby is particularly active at night.
-
increased heart rate:
Your heart rate increases during pregnancy to pump more blood,
and as more of your blood supply goes to the uterus, your heart
will be working harder to send sufficient blood to the rest of
your body.
-
shortness of breath:
At first, your breathing may be affected by the increase in
pregnancy hormones, which will cause you to breathe in more
deeply. This might make you feel as if you're working harder
to get air. Later on, breathing may feel more difficult as your
enlarging uterus takes up more space, resulting in pressure
against your diaphragm (the muscle just below your lungs).
-
leg cramps and backaches:
Pains in your legs or back are caused in part by the extra weight
you're carrying. During pregnancy, the body also produces a
hormone called relaxin, which helps prepare the body for
childbirth. One of the effects of relaxin is the loosening of
ligaments throughout the body, making pregnant women less stable
and more prone to injury, especially in their backs.
-
heartburn and constipation:
Many women experience
heartburn
, which occurs when the stomach contents reflux back up into the
esophagus. During pregnancy, the entire digestive system slows
down and food tends to remain in the stomach and intestines
longer, which may cause heartburn or constipation. Heartburn and
constipation can both get worse later on in the pregnancy when
the growing uterus presses on the stomach or the large
intestine.
Your sleep problems may have other causes as well. Many pregnant
women report that their dreams become more vivid than usual, and
some even experience nightmares. Stress can interfere with sleep,
too. Maybe you're worried about your baby's health, anxious
about your abilities as a parent, or feeling nervous about the
delivery
itself. All of these feelings are normal, but they might keep you
(and your partner) up at night.
Finding a Good Sleeping Position
Early in your pregnancy, try to get into the habit of sleeping
on your side. Lying on your side with your knees bent is likely to
be the most comfortable position as your pregnancy progresses. It
also makes your heart's job easier because it keeps the
baby's weight from applying pressure to the large vein (called
the inferior vena cava) that carries blood back to the heart from
your feet and legs.
Some doctors specifically recommend that pregnant women sleep on
the
left
side. Because your liver is on the right side of your abdomen,
lying on your left side helps keep the uterus off that large organ.
Sleeping on the left side also improves circulation to the heart
and allows for the best blood flow to the fetus, uterus, and
kidneys. Ask what your doctor recommends - in most cases, lying on
either side should do the trick and help take some pressure off
your back.
But don't drive yourself crazy worrying that you might roll
over onto your back during the night. Shifting positions is a
natural part of sleeping that you can't control. Most likely,
during the third trimester of your pregnancy, your body won't
shift into the back-sleeping position anyway because it will be too
uncomfortable.
If you do shift onto your back and the baby's weight presses
on your inferior vena cava, the discomfort will probably wake you
up. See what your doctor recommends about this; he or she may
suggest that you use a pillow to keep yourself propped up on one
side.
Try experimenting with pillows to discover a comfortable
sleeping position. Some women find that it helps to place a pillow
under their abdomen or between their legs. Also, using a bunched-up
pillow or rolled-up blanket at the small of your back may help to
relieve some pressure. In fact, you'll find that there are many
"pregnancy pillows" on the market. If you're thinking
about purchasing one, talk with your doctor first about which one
might work for you.
Tips for Sleeping Success
Although they might seem appealing when you're feeling
desperate to get some ZZZs, remember that over-the-counter sleep
aids, including herbal remedies, are
not
recommended for pregnant women. Instead, the following pointers may
safely improve your chances of getting a good night's
sleep:
- Cut out caffeinated drinks like soda, coffee, and tea from
your diet as much as possible. Restrict any intake of them to the
morning or early afternoon.
- Avoid drinking a lot of fluids or eating a full meal within a
few hours of going to bed at night. (But make sure that you also
get plenty of nutrients and liquids throughout the day.) Some
women find it helpful to eat more at breakfast and lunch and then
have a smaller dinner. If nausea is keeping you up, you may want
to eat a few crackers before you go to bed.
- Get into a routine of going to bed and waking up at the same
time each day.
- Avoid rigorous exercise right before you go to bed. Instead,
do something relaxing, like soaking in a warm bath for 15 minutes
or having a warm, caffeine-free drink, such as milk with honey or
a cup of herbal tea.
- If a leg cramp awakens you, it may help to press your feet
hard against the wall or to stand on the leg. Also, make sure
that you're getting enough calcium in your diet, which can
help reduce leg cramps.
- Take a class in yoga or learn other relaxation techniques to
help you unwind after a busy day. (Be sure to discuss any new
activity or fitness regimen with your doctor first.)
- If fear and anxiety are keeping you awake, consider enrolling
in a childbirth or parenting class. More knowledge and the
company of other pregnant women may help to ease the fears that
are keeping you awake at night.
What to Do When You Can't Sleep
Of course, there are bound to be times when you just can't
sleep. Instead of tossing and turning, worrying that you're not
asleep, and counting the hours until your alarm clock will go off,
get up and do something: read a book, listen to music, watch TV,
catch up on letters or email, or pursue some other activity you
enjoy. Eventually, you'll probably feel tired enough to get
back to sleep.
And if possible, take short naps (30 to 60 minutes) during the
day to make up for lost sleep. It won't be long before your
baby will be setting the sleep rules in your house, so you might as
well get used to sleeping in spurts!
Reviewed by:
Elana Pearl Ben-Joseph, MD
Date reviewed: October 2007
Originally reviewed by:
George Macones, MD
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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