Having trouble sleeping at night when pregnant? Your baby may suffer from sleep deprivation.
Mood swings and back or belly pain during menstruation are frequently attributed to hormonal changes. Hormones are a factor in many issues, including insomnia, even during pregnancy. In addition to the physical discomfort, pregnancy and parenthood-related anxiety can cause sleep problems.
Pregnancy-related sleep deprivation has repercussions. Thus for the health of both mother and child, expectant mothers should receive at least seven hours of sleep per night.
Why do women who are pregnant have such poor quality sleep?
- According to a 2023 study that was published in the Clocks & Sleep journal, adults—including expectant women—need seven to nine hours of sleep every night, but pregnant women typically get less. Eighty percent of women reported having trouble sleeping during their pregnancies, according to research.
- Obstetrician and gynecologist Dr. Meenakshi Bansal explains that hormonal fluctuations, physical discomfort, and mental stressors commonly cause pregnant women to have poor quality sleep.
- Finding a comfortable sleeping position during pregnancy might become more difficult as bodily discomforts like back pain, frequent urination, and abdominal discomfort increase.
- Sleep can be further disrupted by hormonal changes, such as elevated progesterone levels, which can cause symptoms like heartburn, nausea, and restless legs syndrome.
- Sleep difficulties can be attributed to anxiety and worry about pregnancy, upcoming motherhood, and other life changes.
Which trimester is it that pregnant women experience difficulty sleeping?
While sleep issues are common in all trimesters of pregnancy, they are usually more noticeable in the first and third trimesters.
- The initial trimester
According to the expert, hormonal changes during the first trimester, especially elevated progesterone levels, might result in daytime tiredness and drowsiness and disturb sleep patterns at night. Additionally, two common early pregnancy symptoms that can interfere with sleep are nausea and frequent urination.
- The third trimester
Physical discomfort increases throughout the third trimester as the baby becomes bigger and presses against the mother’s muscles and organs. Night terrors can be caused by back pain, leg cramping, and trouble finding a comfortable sleeping position.
Sleep difficulties can also be attributed to elevated levels of anxiety and anticipation surrounding the birth of the baby and the labor and delivery process.
What effects might sleep deprivation have on a pregnant woman?
Pregnancy-related sleep deprivation can have serious effects on the mother and the unborn child. Among the repercussions are:
- One higher chance of gestational diabetes
Lack of sleep can have an impact on insulin sensitivity and glucose metabolism, which raises the possibility of gestational diabetes. It may raise the likelihood of an early birth or an excessively large baby.
- Early labor and delivery
The risk of preterm labor and delivery may rise in pregnant women who experience chronic sleep deprivation. The infant can be developing slowly or have respiratory issues.
- Elevated blood pressure
Inadequate sleep during pregnancy may also raise the chance of high blood pressure. Complications include organ damage and stunted fetal growth may result from it.
- Depression upon childbirth
The development of postpartum depression may be attributed to sleep disturbances experienced during pregnancy. According to Dr. Bansal, it may have a detrimental effect on the mother’s mental health and her capacity to look after her child after giving birth.
- Defective fetal growth
Pregnancy-related sleep deprivation may have an impact on fetal growth and development. It may have long-term effects on the health and welfare of the infant.
- Enhanced stress among mothers
During pregnancy, sleep deprivation can make stress and anxiety levels worse. The mother will find it more difficult to handle the mental and physical strain of being pregnant as a result.
How can women who are pregnant get better sleep?
Pregnant women might attempt a number of techniques to enhance the quality of their sleep and prevent insomnia.
- Create a nightly schedule
Before going to bed, read a book or take a warm bath to de-stress. According to the expert, they can assist in telling the body when it is time to wind down and get ready for sleep.
- Establish a cozy sleeping space
Purchase pillows and a sturdy mattress. Pregnancy pillows are available to support the hips, back, and abdomen, which can reduce discomfort and enhance the quality of sleep. Moreover, maintain a calm, peaceful, and cold bedroom to aid in healthy sleep.
- Employ calming methods
Prior to going to bed, try methods like yoga, meditation, or deep breathing to help relax your body and mind. Using these relaxing techniques will help you get asleep more easily.
- Before bed, cut back on fluids and coffee
To reduce sleep interruptions, avoid ingesting substantial amounts of drinks and caffeine in the hours before bedtime. You will not have to be concerned about frequent urination if you avoid drinking too much water right before bed.
- Keep a regular sleep routine
Even on weekends, maintaining regular bedtimes and wake-up times might improve better sleep patterns by regulating the body’s internal clock.
If your pregnancy is causing persistent sleep difficulties, you should discuss this with your doctor. To help you obtain the sleep you require for a healthy pregnancy, they can provide you with individualized guidance and assistance.
