Ashwin Lewis
Sleep patterns can vary during pregnancy, and it is common for pregnant women to experience sleep disturbances and fatigue. While the amount of sleep necessary for good health varies with age, the National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each day, which is especially important during pregnancy. However, sleeping for more than 9 to 10 hours daily during pregnancy may indicate excessive sleep, which could potentially impact labour duration, delivery, and fetal health.
| Characteristics | Values |
|---|---|
| Recommended sleep | Between 7 and 9 hours each day |
| Excessive sleep | More than 9 to 10 hours straight |
| First trimester sleep influencers | Rising levels of progesterone, shift in body clock |
| Sleep aids | Earplugs, white noise machine, eye mask, mattress, breathable sheets |
| Sleep disturbances | Hormonal changes, physical discomfort, stress, anxiety, insomnia, sleep disorders |
| Sleep disorders | Restless leg syndrome, gastroesophageal reflux disease (GERD), snoring, obstructive sleep apnea (OSA) |
| Sleep deprivation consequences | Increased serum levels of inflammatory biomarkers, longer labor, greater risk for Cesarean deliveries |
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What You'll Learn
Hormonal changes and physical discomfort
Metabolic changes and the creation of a fetus, placenta, and extra blood can increase energy demand, contributing to feelings of fatigue. As the baby settles into the pelvis, it puts more pressure on the bladder, leading to frequent urination and disrupted sleep. Additionally, pregnancy increases the risk of sleep disorders like restless leg syndrome, snoring, and obstructive sleep apnea (OSA).
Pregnancy can also cause physical discomfort, making it challenging to sleep comfortably. As the bump gets bigger, finding a comfortable sleeping position becomes more difficult. Heartburn, nocturia, back pain, and pregnancy-related physiological changes like upper airway congestion and heartburn can further interfere with sleep.
Pregnant women may also experience gastroesophageal reflux disease (GERD), where a loose muscular ring at the bottom of the esophagus allows food and liquid to travel back up the throat. Insomnia is common during pregnancy, with many women spending a lot of time in bed but struggling to get quality sleep.
To manage fatigue and sleep disturbances, pregnant women can try relaxation techniques, exercise, and adequate nutrition. It is recommended to get at least 8 hours of sleep and focus on sleep quality.
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Sleep disorders
While sleeping a lot can be a sign of pregnancy, it is important to note that there is no definitive answer to this question as everyone's sleep needs are different. However, if you are experiencing excessive sleepiness and suspect you might be pregnant, it is important to consider other factors and, if concerned, consult a healthcare professional.
Pregnancy is a time when sleep disturbances and sleep disorders are common, with nearly 50% of pregnant people experiencing short sleep by the end of their term. The physical and hormonal changes that occur during pregnancy can contribute to these sleep issues. For example, an increase in progesterone levels during the first trimester can lead to feelings of fatigue and daytime sleepiness. Additionally, pregnancy can cause or exacerbate various sleep disorders, including:
- Restless Leg Syndrome (RLS): This is a common issue during pregnancy, potentially triggered by rising estrogen levels or a lack of folic acid and iron.
- Gastroesophageal Reflux Disease (GERD): The extra pressure on the stomach can hinder the muscular ring at the bottom of the oesophagus from closing properly, allowing food and liquid to come back up.
- Insomnia: Hormonal changes, anxiety, and physical discomfort can contribute to difficulty falling or staying asleep.
- Sleep-disordered breathing: This can develop during pregnancy and may be related to increased risk.
- Obstructive Sleep Apnea (OSA): Pregnancy can increase the risk of OSA, which is associated with low birth weight, pre-term birth, and preeclampsia.
The need for sleep during pregnancy is imperative, and sleep disturbances have been linked to adverse pregnancy outcomes. Research suggests that sleeping less than 6 to 7 hours per night during the last month of pregnancy is associated with longer labour, a greater risk of Cesarean deliveries, and increased serum levels of inflammatory biomarkers. Therefore, it is crucial for pregnant individuals to prioritise their sleep and seek help if they are experiencing sleep disturbances or disorders.
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Sleep duration and quality
Sleep is influenced by rising levels of progesterone, which is necessary to support pregnancy but can make you feel more tired and uncomfortably warm. You may also notice a shift in your body clock, prompting you to adopt an earlier bedtime. Many pregnant people report feeling fatigued during the day while also having trouble sleeping at night.
According to the National Sleep Foundation, the amount of sleep necessary for good health varies by age. Between 7 and 9 hours of sleep each day is recommended at the age most women find themselves pregnant. Genetics and quality of sleep can affect these numbers, but this is a good general guideline for how much shut-eye is needed. If you find yourself routinely sleeping upwards of 9 to 10 hours straight and you’re getting good quality sleep, that might be a sign that you’re getting excessive sleep. However, if you’re up several times during the night or have disturbed sleep patterns, you may need to spend more time in bed resting than normal.
One older study found that women who slept less than 6 hours a night toward the end of their pregnancy had longer labours and were 4.5 times more likely to have cesarean deliveries. They also found that women with severely disrupted sleep had longer labours and were 5.2 times more likely to have cesarean deliveries. Animal research also suggests that insufficient sleep during pregnancy may have long-term effects on offspring.
Sleep disturbances during pregnancy have been associated with a multitude of negative maternal and fetal outcomes. Sleeping less than 6 hours during the last month of pregnancy has been associated with a greater risk of Cesarean deliveries. Likewise, sleep deprivation during pregnancy has been associated with increased serum levels of inflammatory biomarkers such as interleukin-6. Snoring is reported in up to 35% of pregnant women and is associated with a more than two-fold increase in adjusted odds for preeclampsia, gestational diabetes, and unplanned Caesarean deliveries.
Pregnancy increases the risk for sleep disorders such as restless leg syndrome, snoring, and obstructive sleep apnea (OSA). It can also exacerbate preexisting conditions such as asthma due to pregnancy-related physiologic changes such as upper airway congestion, heartburn, and immunologic changes. Pregnancy can also be psychologically stressful, and the expectant mother may lie awake during the night worrying about labour, the baby's health, or any number of things.
Some tips to improve sleep quality include:
- Avoid blue light: Try to avoid smartphones, TV screens, and laptops an hour before bedtime, as the blue light triggers your brain to stay awake.
- Be mindful of eating habits: Avoid eating right before bed to reduce discomfort during the night. Pregnant people who suffer from nausea in their first trimester should try to eat frequent smaller and nutritious meals instead of larger meals. To prevent heartburn, avoid spicy and fatty foods.
- Stay hydrated: Drink more water during the day if possible to avoid nighttime awakenings. Cutting down on caffeine in the hours preceding bedtime may help reduce the number of times you need to visit the bathroom at night.
- Sleep someplace cool and dark: Keep your bedroom cool. Sleep aids such as earplugs, a white noise machine, or an eye mask can block out noise and light to ensure a calmer sleeping environment with fewer distractions.
- Invest in high-quality sleep accessories: Consider choosing a new mattress and breathable sheets. Generally, the best mattress for pregnant people will provide good spinal support and pressure relief.
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Sleep positions
Sleep is necessary for all kinds of vital bodily functions, and getting sufficient sleep during the late stages of pregnancy is important. Research has shown that women who sleep less than 6 hours a night during the last month of pregnancy may have longer labours and are more likely to need C-sections.
Pregnancy increases the risk for sleep disorders such as restless leg syndrome, snoring, and obstructive sleep apnea (OSA). It is very common for pregnant women to experience nausea, heartburn, nocturia, and back pain, all of which may interfere with sleep.
Finding a comfortable sleep position can be challenging with a growing bump, and not every position works during pregnancy. Sleeping on the left side is recommended during pregnancy to increase blood flow to the uterus and fetus. Sleeping on the right side can put pressure on the liver, so it is not optimal, but it is generally considered safe for short intervals. Sleeping on the back can cause back pain and increase pressure on the heart, and is associated with a higher chance of snoring. Sleeping on the stomach is not possible in the later stages of pregnancy.
To get better sleep during pregnancy, it is recommended to use pillows for support. A wedge-shaped pillow or a full-body pregnancy pillow can be used. Relaxation techniques may also help, and antenatal classes may teach some techniques. It is also recommended to avoid caffeine and limit water intake a couple of hours before bedtime.
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Sleep aids and accessories
Sleep is extremely important during pregnancy, and it is common for pregnant people to experience sleep problems, particularly in the late stages of pregnancy. The amount of sleep that is necessary for good health varies by age, but between 7 and 9 hours of sleep each day is recommended at the age most women find themselves pregnant. Spending too much time in bed can be a sign of excessive sleep. However, if you're up several times during the night or have disturbed sleep patterns, you may need to spend more time in bed resting.
Hormonal changes during pregnancy can lead to feelings of fatigue. Some common sleep disturbances during pregnancy include insomnia, restless leg syndrome, gastroesophageal reflux disease (GERD), and sleep-disordered breathing. Sleep disturbances during pregnancy have been associated with negative outcomes for both mother and fetus, including longer labor, a greater risk of cesarean deliveries, and increased serum levels of inflammatory biomarkers.
If you are experiencing sleep disturbances during pregnancy, it is recommended that you first try non-pharmacological interventions such as relaxation techniques, yoga, or pilates. You can also try limiting caffeine intake, reducing liquid intake in the evening, and avoiding heavy meals and spicy foods before bedtime.
If these measures do not help, you may want to consider sleep aids. The safety of many sleep aids for pregnant people and their fetuses has yet to be verified, so it is important to consult with a healthcare provider before starting any new medication or supplement. Some common sleep aids that are used during pregnancy include:
- Melatonin supplements
- Antihistamines
- Herbal remedies (ginseng, honey, nutmeg)
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Frequently asked questions
The National Sleep Foundation recommends between 7 and 9 hours of sleep each day for most women at childbearing age. However, individual sleep needs vary, and pregnancy-related discomforts, stress, and anxiety can lead to restless nights, making you feel more tired during the day.
Yes, changes in sleep patterns can be one of the earliest signs of pregnancy. Some women may find themselves needing more sleep during the first weeks of pregnancy, and daytime tiredness may be accompanied by trouble sleeping deeply at night.
It is important to get plenty of rest and make changes to your sleep habits. Take naps during the day, go to bed earlier, and ensure you are well-hydrated during the day, reducing your fluid intake a few hours before bedtime to prevent frequent urination at night. Light exercise, such as walking or stretching, can also help boost your energy levels.
While feeling tired will not harm you or your baby, one study suggested that sleeping more than 9 continuous hours without disturbance in the third trimester may be linked to a greater instance of stillbirth. However, this study has been contested, and further research is needed to understand the impact of sleep on pregnancy outcomes.
