Pregnant And Sleepy: Is It Safe To Sleep All Day?

Pregnancy is a time of great change and adjustment for a woman's body, and these physical and hormonal shifts can have a significant impact on sleep patterns. It is common for pregnant women to experience sleep disturbances and feel more tired than usual, especially during the first and third trimesters. So, what causes these changes, and are there any risks or benefits to sleeping more during pregnancy?

Pregnancy insomnia

Causes of Insomnia During Pregnancy

Risks of Sleep Deprivation During Pregnancy

Sleep deprivation during pregnancy can have potential risks for both the mother and the fetus. It may increase the risk of gestational diabetes, preterm birth, longer labor, and preeclampsia. Additionally, it can contribute to depression and anxiety in late pregnancy and after birth. Addressing sleep issues during pregnancy is crucial to mitigate these risks.

Tips to Manage Pregnancy Insomnia

There are several strategies to cope with pregnancy insomnia:

• Sleep aids: While it is generally recommended to avoid sleep medications, some over-the-counter remedies containing diphenhydramine are considered safe.
• Cognitive Behavioral Therapy (CBT-I): This therapy helps change unproductive thoughts and behaviors affecting sleep. It includes relaxation techniques, meditation, and progressive muscle relaxation.
• Managing heartburn and acid reflux: Eating smaller meals, avoiding greasy or spicy foods, and leaving ample time before lying down can help ease heartburn symptoms.
• Addressing leg discomfort: Gentle stretches, calcium supplements, and leg elevation can help reduce leg cramps.
• Maintaining a regular sleep schedule: Sticking to consistent bedtimes and wake-up times can improve sleep quality.
• Creating a comfortable sleep environment: Keeping the bedroom cool, dark, and quiet, and using a nightlight instead of overhead lights can enhance sleep.
• Using pillows for support: Pillows can be used to support the midsection, lower back, and between the knees to reduce back pain.
• Avoiding stimulants: Refraining from nicotine, alcohol, and caffeine, especially after noon, can improve sleep.
• Exercising in the morning: Regular morning exercise can promote better sleep, but it is important to consult a doctor before starting a new routine.
• Relaxation techniques: Warm baths, massages, and other soothing activities can help prepare the body for sleep.
• Sleeping on the left side: This position facilitates blood flow to vital organs and the fetus, reduces leg swelling, and eases pressure on the lungs and heart.

Insomnia in Pregnancy and Depression

Occasionally, insomnia during pregnancy, when accompanied by other symptoms, can be a sign of depression. If you experience feelings of hopelessness or loss of interest in activities you once enjoyed, it is important to speak to your doctor or midwife. Effective treatments are available to address depression during pregnancy.

Sleep disorders

Sleep is extremely important for pregnant women, and it's common to experience sleep disturbances during this time. However, if you're concerned about oversleeping or struggling to get enough rest, it's a good idea to speak to your doctor. They can help determine if there are any underlying medical conditions causing your sleep issues.

Restless Leg Syndrome (RLS)

RLS is a strong urge to move the legs while at rest, often accompanied by discomfort. It typically occurs in the evening and can disrupt sleep. RLS is often linked to anaemia, which is common in pregnancy. It may be relieved by taking prenatal vitamins and supplements such as folic acid and iron.

Gastroesophageal Reflux Disease (GERD)

GERD is characterised by a burning sensation in the chest or stomach and can include burping, bloating, and discomfort. Symptoms are worse after meals and when lying down, affecting sleep. It is caused by a loose muscular ring at the bottom of the oesophagus that allows food and liquid to come back up into the throat. Pregnancy hormones and the growing baby can contribute to this condition.

Insomnia

Insomnia is difficulty falling or staying asleep. During pregnancy, it can be caused by physical discomfort, pregnancy-related aches and pains, and heightened stress or anxiety about childbirth and parenting. Establishing good sleep habits and addressing underlying stressors can help manage insomnia.

Sleep Apnea

Sleep apnea is a condition where breathing is restricted during sleep. It can be linked to hormonal and physiological changes during pregnancy. Sleep apnea can lead to several health concerns, so it's important to consult a doctor if you experience restricted breathing while sleeping.

Frequent Urination

In the third trimester, the growing baby puts extra pressure on the bladder, leading to frequent urination and disrupted sleep. Limiting fluid intake before bedtime can help reduce the number of toilet trips, but it's important not to become dehydrated.

Congestion and Obstructive Sleep Apnea (OSA)

Hormonal changes and weight gain during pregnancy can contribute to nasal congestion and OSA. OSA is characterised by snoring, gasping, and pauses in breathing, resulting in reduced airflow and poor sleep quality. It has been associated with higher rates of C-sections and other risk factors such as older age, obesity, and smoking.

Sleep improvement tips

Sleep is extremely important for pregnant women, but it can also be difficult to get a good night's rest during this time. Here are some tips to improve sleep quality:

Use a Pregnancy Pillow

Pregnancy pillows can help you feel supported and comfortable while you sleep, especially if you're a back sleeper or are dealing with aches and pains. Body pillows can also help keep your spine aligned and provide back pain relief.

Address Stress and Anxiety

If stress, tension, or racing thoughts are keeping you up at night, try relaxing activities such as taking a warm bath, reading a book, or listening to soothing music. Creating a to-do list for the next day can also help you avoid taking your worries to bed.

Exercise Daily

Exercise can improve your sleep and give you more energy during the day. It can also help with common pregnancy issues such as backaches, body swelling, mood, and prevent excess weight gain. Just be sure to consult your doctor before starting any new exercise programs.

Establish Good Sleep Habits

Develop a bedtime routine and stick to a consistent sleep schedule. Avoid screens and blue light at least an hour before bed, and create a cool, dark, and quiet sleep environment.

Manage Indigestion and Heartburn

Raise the head of your bed or sleep on extra pillows to help with indigestion and heartburn. Avoid eating large meals, spicy and fatty foods, and trigger foods like caffeine, chocolate, and tomato-based dishes close to bedtime.

Reduce Nighttime Bathroom Trips

Limit your fluid intake in the evening and before bed to reduce the number of times you need to get up to use the bathroom. However, make sure you stay adequately hydrated during the day.

Sleep on Your Side

Obstetricians and midwives usually recommend sleeping on your side during the later months of pregnancy. This can help reduce discomfort and promote healthy growth for the baby.

Seek Medical Advice

If you're concerned about your sleep quality or quantity, don't hesitate to reach out to your healthcare provider. They can address any underlying issues and provide personalized advice.

Risks of oversleeping

While getting enough sleep during pregnancy is important for both the mother and the baby, excessive sleep may pose certain risks.

Although there is limited research on the impact of sleep on pregnancy, one study has suggested that oversleeping in the third trimester may be linked to a greater instance of stillbirth. The study found that women who slept for more than 9 continuous hours without disturbance and had non-restless sleep in the last month of their pregnancy experienced a higher rate of stillbirth. However, it is important to note that this study has been contested by scientists who believe that the longer, non-restless nights were a result of decreased fetal movement rather than the cause of the stillbirths.

Excessive sleep during pregnancy may also be a sign of underlying health issues. Snoring, for example, which is more common in pregnant women, has been associated with preeclampsia and gestational diabetes. Additionally, breathing pauses during sleep, which may become more frequent during pregnancy, can indicate sleep disorders that increase the risk of high blood pressure, diabetes, or pre-eclampsia. These sleep disorders can impact the health of both the mother and the developing baby.

Furthermore, oversleeping may be a symptom of other conditions such as insomnia, sleep apnea, or restless leg syndrome, which are common during pregnancy. Addressing these underlying issues is crucial to ensure a healthy pregnancy and improve overall sleep quality.

While the exact amount of sleep needed during pregnancy varies from person to person, it is generally recommended to aim for 7 to 9 hours of quality sleep each day. If you find yourself routinely sleeping more than 9 to 10 hours and experiencing persistent fatigue, it may be a good idea to consult a healthcare professional to rule out any potential complications.

Sleep in the first trimester

Pregnancy can cause various symptoms that make it difficult to sleep, such as morning sickness, frequent urination, nausea, vomiting, headaches, bloating, and heartburn. These symptoms can persist all day and through the night, making it challenging to get a full night's sleep.

To improve your sleep during the first trimester, consider the following:

• Avoid blue light from electronic devices like smartphones, TVs, and laptops at least an hour before bedtime, as it triggers your brain to stay awake. Instead, try unwinding with a warm bath, a book, or soothing music.
• Be mindful of your eating habits. Eat frequent, small, nutritious meals if you suffer from nausea and avoid spicy and fatty foods to prevent heartburn.
• Stay hydrated by drinking plenty of water during the day, but reduce fluid intake closer to bedtime to minimise nighttime bathroom breaks.
• Sleep in a cool, dark, and quiet room. Consider using earplugs, a white noise machine, or an eye mask to create a calmer sleeping environment.
• Invest in comfortable sleep accessories, such as a new mattress and breathable sheets.
• Practice good sleep hygiene by maintaining a consistent sleep schedule and establishing a relaxing bedtime routine.
• Manage stress and anxiety through techniques like journaling, meditation, deep breathing, or prenatal massage.
• Engage in light exercise, such as yoga or swimming, to improve fatigue and sleep quality.

Frequently asked questions