When you’re pregnant, you’ll come to know that sleepiness and tiredness do not necessarily add up to having restful sleep. Read on…
Many pregnant women find that as their pregnancy advances, sleep becomes difficult, especially at night. If you’re one of them, do know that you’re certainly not alone, no matter how serious your situation seems to be. For some women, pregnancy symptoms such as nausea, heartburn, and the constant need to pee are the causes for not being able to sleep properly at night.
Different trimesters seem to come with their own set of sleeping challenges for pregnant women. Here are some ways around it.
First Trimester
Sleepy all the time
During the early stages of your pregnancy, you might sometimes feel overwhelmed with sleepiness. High levels of progesterone in your body might be the cause. Progesterone is a hormone that helps regulate a woman’s reproductive cycle. It also makes you feel drowsy most of the time. The sudden flood of this hormone in your body can make a normal working day feel like a long, exhausting one. It may also make you feel tired or like you’re coming down with the flu.
Consider yourself lucky for you can still catch naps comfortably while your tummy hasn’t ballooned yet! So, nap whenever you can during the day to rejuvenate your mind and body. It’ll help you overcome that sleepy, tired feeling.
Breasts start to feel uncomfortable
Your breasts get tender during pregnancy and as a result finding a good sleeping position may be a problem especially if you are used to sleeping on your stomach.
The first trimester of your pregnancy is the best time to train yourself to sleep on your side. This is also a good time to begin using a maternity pillow which will support your pregnant body for a better night’s sleep. You can use it whichever way you want, for now, to get comfy and to avoid putting too much pressure on your aching breasts.
The endless need to use the bathroom
Your growing uterus puts pressure on your bladder, urging you to get up and go pee ever so often, interrupting your sleep. You can try to keep this under control by controlling the number of fluids you take in at night, especially before bedtime. You could instead, take in as many fluids as you like during the day when peeing won’t cost you to lose precious sleep.
Second Trimester
You should be enjoying better sleep during your second trimester. Your body would have adjusted well to your pregnancy by now and you may not feel as tired as you used to in your first trimester. However, there may still be causes for sleepless nights, such as:
- Physical issues such as leg cramps and blocked nose.
- Morning sickness, which some women tend to suffer from throughout pregnancy.
- Indigestion and heartburn during the night.
Your baby might start getting more active, which might result in him kicking and moving around in your tummy while you are trying to settle in for the night. Unnecessarily worrying about the future might also keep you awake, as you find yourself tossing and turning in bed.
Some solutions to try
- Switch to sleeping on your left side
Sleeping on the left side helps to improve circulation to the heart and allows for better blood flow to the fetus, uterus, and kidneys. After 16 weeks into your pregnancy, it is not a good idea to sleep on your back as your baby is now putting pressure on your blood vessels. Try lying on your left side, with your knees up, and have two or more pillows between your knees to contain the pressure at your hips and pelvis. If you wake up in the middle of the night and find yourself sleeping on your back, just roll over to your left side and continue sleeping. Alternatively, you could place a couple of pillows behind you to stop you from rolling over to your back. - Have a sleep routine
Try to have a regular bedtime. Although it is tempting to sleep in, try not to as it would make it harder for you to doze off at night. - Wind down to get ready for bedtime
Take some time to relax, as bedtime gets closer. Avoid vigorous activities or even scary movies. Instead, have a warm mug of milk or read a book to wind down.
Third Trimester
As your time for delivery gets closer, you may find that getting a good night’s sleep seems almost impossible. Most pregnant women rate their sleep quality as poor in the final trimester.
In this trimester, you may find your bump is just too big for you to sleep comfortably. Lying on your left side, with pillows wedged in-between your knees and behind your back, is still the best sleeping position for you. It may be the only way to increase your comfort level and allow you a more restful night’s sleep.
Your growing baby is now putting pressure on your bladder too. This means more midnight toilet trips, especially if you’ve had lots to drink before bedtime. Try taking in fewer fluids at night and also, empty your bladder when you’re in the toilet.
During this trimester, you may find that your sleep may be interrupted by other pregnancy issues as well, such as:
- Backache
- Leg cramps
- Heartburn
- Vivid dreams
The truth is, losing some sleep is something every pregnant mother might have to endure en route to having a baby. So, think of it as a rehearsal for when your baby is born.
Will lack of sleep harm my baby?
Sleeplessness is very common in pregnancy but it won’t harm your baby. It can, however, make you feel overly tired or exhausted. Sleep deprivation may lead to longer labour or even a caesarean section. Listen to your body and rest when you can. If you’re a working mum-to-be, think of taking your maternity leave a little earlier so you can catch up on all the rest you need.
