Pregnant And Sleepy: Is It Healthy To Snooze All Day?

Sleep is a necessity, especially when you're pregnant. While it's common to feel more fatigued during the first and third trimesters, excessive sleepiness can be a cause for concern. So, how much sleep is healthy during pregnancy? And what can you do to improve your sleep quality if you're struggling to get enough rest? This is an important topic because disrupted or inadequate sleep can not only impact the mother's health but also complicate delivery and affect the health of the unborn baby.

What are the risks of oversleeping during pregnancy?

Oversleeping during pregnancy can be a cause for concern and may indicate underlying health issues. While getting enough sleep is crucial for both mother and baby, sleeping too much can have negative consequences.

Increased Risk of Stillbirth

One study found that women who slept for more than 9 hours every night without disturbance and had non-restless sleep in their last month of pregnancy experienced a higher rate of stillbirth. However, this study has been contested, as some scientists believe that decreased fetal movement caused the longer, non-restless nights, rather than the sleep duration being the cause of the stillbirths.

Pregnancy Complications

Not getting enough sleep during pregnancy has been linked to an increased risk of developing pregnancy complications, such as preeclampsia (high blood pressure), gestational diabetes, and longer labors, which may result in higher rates of cesarean sections.

Sleep Disorders

Pregnancy can worsen existing sleep disorders, such as sleep apnea. Sleep-disordered breathing, which can develop during pregnancy, has been associated with an increased risk of preeclampsia. Additionally, snoring, which is more common in pregnant women, has been linked to preeclampsia and gestational diabetes.

Health Risks

Too much or too little sleep during pregnancy has been associated with heart disease in studies. Oversleeping can also be a symptom of depression, which is a serious mental health condition that should be addressed.

Impact on Daily Life

Excessive sleep during pregnancy can interfere with daily activities and self-care. It may become challenging to establish a consistent sleep schedule, exercise regularly, or maintain a healthy diet, potentially affecting the well-being of both the mother and the baby.

In summary, while getting adequate sleep during pregnancy is essential, sleeping excessively can have potential risks and negative consequences. It is important to maintain a balanced sleep schedule and address any underlying sleep disorders or health conditions to ensure the best outcome for both mother and child.

What are the risks of undersleeping during pregnancy?

Sleep is essential for all kinds of vital bodily functions, and a chronic lack of sleep can lead to serious health problems. While it is common to feel more fatigued during the first and third trimesters of pregnancy, undersleeping can have adverse effects on both mother and child.

Research has shown that insufficient sleep during pregnancy may lead to longer labors and higher rates of cesarean sections, particularly among women who get fewer than six hours of sleep over 24 hours. In addition, women who experience severely disrupted sleep during pregnancy have been found to have longer labors and are more likely to have cesarean deliveries.

Undersleeping during pregnancy may also have long-term effects on the offspring. Animal research suggests that not getting enough sleep while pregnant may impact the child in the long term.

Furthermore, undersleeping during pregnancy can increase the risk of developing preeclampsia, or high blood pressure, and gestational diabetes. Sleep-disordered breathing, which can develop during pregnancy, has also been linked to an increased risk of preeclampsia.

Additionally, undersleeping can affect your daily functioning. Without enough sleep, it can be difficult to think clearly, react quickly, focus, and control your emotions. This can impact your ability to go about your daily activities and increase stress and anxiety levels, which may further contribute to poor sleep.

How can I improve my sleep quality during pregnancy?

It is very common to feel tired and experience sleep disturbances during pregnancy, especially in the first and third trimesters. While occasional daytime naps are fine, it's important to get sufficient sleep at night. Here are some tips to improve your sleep quality during pregnancy:

First Trimester

During the first trimester, it's normal to feel sleepier than usual due to hormonal changes, specifically a spike in progesterone. Listen to your body and get as much rest as you need. This may include going to bed earlier and taking naps.

Second Trimester

The amount of sleep you need will likely normalize, but you may experience disruptions due to factors like needing to use the restroom frequently.

Third Trimester

You may experience poor sleep quality due to factors like frequent urination, substantial weight gain, and congestion. Here are some tips to improve your sleep during this time:

• Develop a relaxing bedtime routine: Establish a relaxing bedtime routine that helps signal to your body that it's time to wind down. This could include activities such as reading, listening to soothing music, or taking a warm bath.
• Maintain a consistent sleep schedule: Keep a regular bedtime and wake-up time to regulate your body's internal clock.
• Limit screen time before bed: Avoid electronics at least one hour before bedtime, as the blue light from screens can disrupt your sleep. If you can't avoid screens, turn down the brightness and avoid bright lights.
• Limit caffeine intake: Reduce your caffeine consumption, especially later in the day, as it can keep you awake and disrupt your sleep.
• Stay hydrated: Drink plenty of water during the day, but reduce your fluid intake closer to bedtime to minimize nighttime awakenings.
• Exercise: Engage in regular physical activity, such as yoga, swimming, or walking, to help reduce stress and improve your overall sleep quality.
• Sleep on your side: Sleeping on your side, especially the left side, is recommended during pregnancy. This position promotes healthy circulation and is thought to protect the liver and increase blood flow to the heart, fetus, uterus, and kidneys. You can use pillows to support your back and knees.
• Elevate your head: If you experience breathing problems, try elevating your head while you sleep.
• Address underlying issues: Address any stressors or anxiety that may be keeping you awake. Consider stress reduction techniques such as meditation, deep breathing, or journaling.
• Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and free from distractions. Consider investing in a new mattress and breathable sheets for added comfort.
• Avoid large meals before bed: Eat smaller, frequent meals throughout the day and avoid eating within a few hours of bedtime to reduce the risk of indigestion and heartburn.
• Stay active during the day: Even if you feel tired, try to stay active during the day. Gentle exercises like yoga or swimming can help ease muscle aches and stiffness.
• Avoid smoking and alcohol: Smoking and alcohol consumption can disrupt your sleep and harm your baby.
• Relax before bed: Engage in relaxing activities before bed, such as listening to soothing music, practising mindfulness, or taking a warm bath.
• Reorganise your day: If possible, adjust your work schedule or seek help with childcare to free up time for rest.

What are the best sleeping positions during pregnancy?

Sleep is crucial for all kinds of vital bodily functions, and it's common to feel more fatigued than usual during the first and third trimesters of your pregnancy. This is due to a variety of factors, including hormonal changes, restless leg syndrome, gastroesophageal reflux disease (GERD), and insomnia caused by pregnancy-related aches and pains or heightened stress and anxiety.

Best Sleeping Positions During Pregnancy

• Sleeping on your side, with a pillow between your legs to relieve stress on your back.
• Sleeping on your left side is often recommended as it increases blood flow to the uterus and fetus, and decreases the likelihood of swelling in the ankles and legs.
• Keep your legs and knees bent.
• Use pillows for support. Try placing a pillow under your abdomen or against your lower back. You can also use a full-body pillow, designed specifically to support pregnant sleepers.
• If you have heartburn, try propping up your upper body with pillows.
• If you experience shortness of breath, try lying on your side or propped up with pillows.
• If you are a back sleeper, place a pillow or wedge behind you to prevent yourself from rolling onto your back.
• If you are a stomach sleeper, use a donut-shaped pillow (with a hole in the middle) to help you sleep comfortably.
• Make sure your mattress is firm enough to support your back.
• Use a pregnancy pillow to help you feel supported and comfortable while you sleep.

Other Tips for Better Sleep During Pregnancy

• Exercise daily.
• Get a massage.
• Establish good sleep habits and a sleep schedule.
• Create the ideal sleeping environment by keeping the room dark, quiet, and cool.
• Limit caffeine intake and reduce fluids and food before bedtime.
• Take prenatal vitamins, such as iron and folic acid, to alleviate the symptoms of restless leg syndrome.

What are the causes of poor sleep during pregnancy?

Hormonal changes

During the first trimester, hormonal changes can cause feelings of drowsiness and fatigue. Progesterone, a hormone produced by the ovaries and placenta, increases during pregnancy, leading to a spike in tiredness. Additionally, hormonal fluctuations can cause generalised discomfort, making it difficult to fall and stay asleep.

Restless leg syndrome

Restless leg syndrome (RLS) is a common reason for sleeplessness during pregnancy, affecting up to one-third of women in their third trimester. It is characterised by an uncontrollable urge to move the legs while at rest. RLS is often associated with iron-deficiency anaemia, which is common in pregnancy.

Gastroesophageal reflux disease (GERD)

GERD is a condition where a muscular ring at the bottom of the oesophagus remains loose, allowing food and liquid to travel back up into the throat. Pregnancy can lead to GERD due to increased pressure on the stomach, causing heartburn and disrupting sleep.

Insomnia

Insomnia is prevalent during the first and third trimesters of pregnancy. Pregnancy-related aches and pains, as well as heightened stress and anxiety, can contribute to insomnia. Additionally, anxiety about labour, becoming a new mother, and managing work and home responsibilities can keep expectant mothers awake at night.

Sleep apnea

Sleep apnea is a sleep condition characterised by snoring, gasping, and repeated lapses in breathing. It disrupts sleep quality and may be linked to an increased risk of preeclampsia, gestational diabetes, and caesarean sections. Sleep apnea affects up to one-fifth of pregnant women.

Frequent urination

During the third trimester, the growing uterus puts pressure on the bladder, leading to a frequent urge to urinate. This can disrupt sleep patterns and contribute to poor sleep.

Frequently asked questions