Pregnancy Sleep Issues: Potential Complications and Strategies for Peaceful Slumber
Navigating those restless nights during pregnancy can be a real challenge. Here's a guide to help you sleep soundly when you're expecting.
Snoozing Requirements for Moms-to-Be
Similar to non-pregnant adults, it's recommended that expectant mothers aim for 7 to 9 hours of quality sleep each night. Unfortunately, studies show that about 80% of women experience sleep issues while pregnant [1].
Sleep Disturbances and Pregnancy
Nighttime tumbles can be less than blissful for expectant mothers. Hormonal shifts within the body can disrupt your usual sleep routine, causing excessive daytime sleepiness and sleep fragmentation [2]. Common pregnancy symptoms affecting sleep quality include:
- Feeling queasy
- Heartburn
- Frequent bathroom breaks
- Back pain
- Headaches
- Bloating
- Constipation
- Leg cramps
Moreover, pregnancy increases the risk of sleep disorders like restless legs syndrome, snoring, and obstructive sleep apnea (OSA). Pregnancy, especially the first trimester, often brings on morning sickness. Yet, nausea and vomiting don't just happen in the mornings; some women feel such discomfort at any hour, causing sleep disturbances [1].
The Results of Poor Snooze Sessions
New research suggests that consistently sleepless nights during pregnancy might raise the risk of delivering a baby with neurodevelopmental delays [3]. Around 40% of all pregnant women are found to suffer from short sleep duration (SSD), meaning they sleep for less than 7 hours per night. Lack of sleep triggers impaired glucose intolerance, insulin resistance, and gestational diabetes in women and their babies having delays in speech and motor skills [3].
Sweet Dreams by Position
Many women struggle with finding the ideal sleep position as their belly grows. Early pregnancy allows sleeping on your back or your stomach, but as pregnancy progresses, it's suggested to sleep on your side instead [5]. Sleeping on your side increases blood flow to the fetus, reducing the risk of stillbirth. The left side is preferable over the right side to prevent obstructing blood flow to the heart [4].
When to retire the Stomach Slumber
Generally, it's safe to snooze on your stomach during the second and third trimesters, but it might become uncomfortable, causing neck and shoulder pain [5]. If you prefer tummy sleeping, use a pillow to support your belly area while sleeping [5].
Slumbering with Rib Pain
Rib pain usually kicks in during the second and third trimesters and can be attributed to hormonal changes, inflammation, increased uterus pressure, or your little one giving your ribs a friendly kick [6]. To catch some much-needed Zs with rib pain, try switching sleep positions occasionally or use a belly support band to lighten the belly weight and alleviate pressure [6].
Ensuring Better Shut-Eye
ShutEye App
Our ShutEye® app is designed to help you catch some quality shut-eye with a range of calming background noises and sleep cycle tracking. It'll guide you to the best times to hit the hay and wake up.
Prenatal Supplements
Prenatal vitamins help ensure you and your baby receive essential nutrients, such as iron and folic acid, necessary to avoid anemia, which can cause fatigue, and may also help manage restless leg syndrome [3].
Nutritious Eating
To curb nausea, opt for frequent, smaller meals rather than large ones. Try to avoid eating right before bed, as your digestive system may still be working hard, making it tougher to fall asleep. Plus, you might experience acid reflux after lying down [3]. Stick to a healthy, balanced diet for optimal digestive health.
Sleep Hygiene
Creating a peaceful sleeping environment, maintaining a constant sleep schedule, practicing a pre-bedtime routine, and avoiding screens are all crucial for a good night's rest [4].
Exercise Anytime!
Prenatal exercises like yoga or swimming can help reduce stress, boost energy levels, and encourage a more restful night's sleep [1].
wrapping it all up
Adequate sleep during pregnancy is essential to ensure your growing baby thrives. By adopting comfortable sleeping positions, practicing good sleep habits, and implementing relaxation techniques, you can reduce sleep disruptions and get some well-deserved rest.
Ready to sleep better? Try ShutEye®, an advanced sleep-tracking app that provides personalized sleep tips to allow you to take those much-needed Zzz's!
- Adopting good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a peaceful sleeping environment, and avoiding screens before bed, can help expectant mothers achieve better sleep quality.
- Prenatal supplements, particularly those containing iron and folic acid, help ensure mothers receive essential nutrients, which may help manage restless leg syndrome and promote sleep.
- Engaging in prenatal exercises like yoga or swimming can help lower stress levels, boost energy, and encourage a more restful night's sleep, as they contribute to overall health and wellness.
