Feeling sleepy during the day is a common symptom of pregnancy. This is especially true during the first and third trimesters, when hormonal changes and pregnancy-related discomforts can lead to fatigue and insomnia. While daytime sleepiness is normal for pregnant people, it's important to distinguish between healthy and excessive sleep. If you find yourself sleeping upwards of 9 to 10 hours a day and still feeling tired, it may be a sign of excessive sleep, which has been linked to potential health risks.
Characteristics | Values |
---|---|
Feeling sleepy during the day | Very common during the first and third trimesters |
Reasons for sleepiness | Hormonal changes, nausea, vomiting, blood volume increase, anxiety, physical exhaustion, etc. |
Risks of oversleeping | One study suggests oversleeping in the third trimester may be linked to stillbirth |
Benefits of sleep during pregnancy | Reduced risk of cesarean deliveries, preeclampsia, and gestational diabetes |
Sleep recommendations | 8-10 hours of sleep per night, or supplement with naps during the day |
What You'll Learn
Feeling sleepy during the day is normal in the first trimester
During the first trimester, your body experiences a surge in the hormone progesterone, which can make you feel sleepy. Your blood volume also increases to supply the developing placenta and fetal circulation, causing your heart to pump faster and stronger, resulting in a faster pulse and breathing rate. These physical changes can leave you feeling tired and craving more sleep.
It's common to feel super tired during the first trimester, even if you're usually a high-energy person. Don't worry if it feels like all you're doing is lying around and napping. This is normal, and it's your body's way of signalling you to slow down and give it time to adjust to the incredible changes happening inside you.
In addition to the physical changes, emotional factors can also contribute to daytime sleepiness. The anxiety and stress of impending labour and caring for a child can affect your sleep quality and leave you feeling tired during the day.
While feeling sleepy during the day in the first trimester is normal, it's important to prioritize sleep and make time to rest. Good nutrition and frequent, healthy meals can also help combat fatigue. Taking breaks, light stretching, and going for walks can also provide energy boosts throughout the day.
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Hormonal changes can make you feel tired
Hormonal changes are a common cause of fatigue during pregnancy, especially in the first 12 weeks. The increase in the hormone progesterone, in particular, can make you feel tired. Progesterone rises sharply in the first trimester and has a sedative effect on the body.
Progesterone is responsible for supporting your pregnancy and increasing the production of milk glands required for breastfeeding. This increase in progesterone, along with other hormonal changes, can also cause mood swings, and the emotional rollercoaster of pregnancy can be tiring.
Additionally, the increased production of estrogen can influence your breathing regularity and sleep cycle, further contributing to feelings of fatigue.
Hormonal changes during pregnancy can also lead to physical changes that impact your energy levels. For example, increased blood volume, a higher metabolism, lower blood sugar and blood pressure, and increased nutrient and water consumption can all result in fatigue.
To manage fatigue caused by hormonal changes during pregnancy, it is important to get plenty of rest and maintain a healthy diet. Light exercise, such as walking or yoga, can also help boost your energy levels and improve your sleep quality.
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It's important to get enough sleep during pregnancy
Feeling sleepy all day can be a sign of pregnancy. This is due to hormonal changes, particularly a spike in progesterone, which can make you feel tired and nauseous. Your blood volume also increases in early pregnancy to supply the developing placenta and fetal circulation, making your heart pump faster and stronger, resulting in a faster pulse and breathing rate.
Getting enough sleep is vital for both you and your baby. Here are some reasons why getting a good night's sleep during pregnancy is important:
Health Risks
Lack of sleep during pregnancy has been linked to an increased risk of developing complications such as preeclampsia (high blood pressure), gestational diabetes, longer labour, and higher rates of cesarean sections. Additionally, not getting enough sleep can lead to health issues like anxiety and depression, which may persist after giving birth.
Impact on Baby's Growth
Sleep disorders and health issues like high blood pressure or diabetes in pregnant women can affect the baby's growth. If the mother experiences breathing pauses and variable oxygen levels during sleep, the baby may be born smaller and less healthy.
Physical and Emotional Wellbeing
Pregnancy can be physically and emotionally demanding, and adequate sleep is essential for your body to recover and prepare for the demands of motherhood. Sleep helps your body repair and recharge, reducing the risk of illness and promoting overall health.
Improved Sleep Quality
Pregnancy can disrupt your sleep patterns, and you may experience less deep sleep and more frequent awakenings. By prioritising sleep and optimising your sleep environment, you can improve your sleep quality and feel more rested.
Preparation for Newborn Care
Establishing good sleep habits during pregnancy will benefit you once the baby arrives. Newborns often have irregular sleep patterns, and you will need to be well-rested to manage the additional sleep disruption.
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Sleep disorders can be made worse by pregnancy
Pregnancy can be impacted by sleep disorders. Insomnia prevalence rises from 25% in the first trimester to over 40% in the third trimester. Restless legs syndrome (RLS) is also more common in pregnancy, and circadian disturbances, whether organic or related to external factors, continue to play a role in poor sleep.
Pregnancy-related physiological changes include slower digestion due to the increase of gastric-emptying time, as well as constipation and gastroesophageal reflux. Nocturnal micturition, which is linked to increased overnight sodium excretion, may also affect sleep fragmentation.
Hormonal modifications are undoubtedly the most important factors affecting sleep length, quality, and physiology. Steroid hormones, namely estrogen and progesterone, increase during pregnancy with different and often complimentary effects on sleep and respiratory physiology.
The reasons underlying these complaints are multiple, including lower back pain, gastroesophageal reflux disorder (GERD), increased micturition and repositioning difficulties at night. Specific primary sleep disorders whose prevalence drastically increases during pregnancy include obstructive sleep apnea (OSA) and restless legs syndrome (RLS), both related to gestational hypertension and gestational diabetes mellitus (GDM).
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There are ways to improve your sleep during pregnancy
Feeling sleepy during the day is a common symptom of pregnancy, especially in the first trimester. This is due to a spike in progesterone, a hormone produced by the ovaries and placenta during pregnancy.
How to Improve Your Sleep During Pregnancy:
Find a Comfortable Position
As your baby bump grows, it can be difficult to get comfortable. Most doctors recommend sleeping on your left side with a pillow under your bump and between your legs. This position promotes healthy circulation and increases blood flow to the heart, fetus, uterus, and kidneys. You can also try using a rolled-up blanket at the small of your back to relieve pressure, or a foam mattress pad to ease sore hips.
Eat and Drink Strategically
Hormonal changes and a growing uterus can slow down the digestive system, leading to indigestion, heartburn, and acid reflux. To avoid sleep disruptions, avoid carbonated drinks, citrus, peppermint, tomatoes, and spicy or fatty foods. Eat small meals throughout the day instead of three large meals, and don't eat or drink anything within two hours of bedtime.
Improve Your Sleep Hygiene
Sleep hygiene refers to habits and behaviours that promote quality sleep. Go to bed and wake up at the same time each day, and use your bed only for sleeping and sex. Keep electronics out of the bedroom, and avoid screens before bed. If you can't sleep within 30 minutes, get up and do a non-stimulating activity like reading.
Ensure Healthy Breathing
Pregnant women are more prone to sleep-disordered breathing due to weight gain and hormonal changes. To promote healthy breathing, try to manage your weight gain with the guidance of your doctor. Consider using a humidifier to keep nasal passages open, and raise the head of your bed slightly to ease sleep apnea.
Ease Your Worries
Pregnancy can be an exciting but stressful time. To calm your mind before bed, try incorporating yoga, journaling, or breathing exercises into your routine. A warm bath or meditation can also help you wind down. If you're feeling anxious, remind yourself that tiredness will not harm you or the baby, and that periods of sleeplessness are normal during pregnancy.
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Frequently asked questions
Feeling sleepy during the day is a common symptom of pregnancy, especially in the first trimester. This is due to rising levels of the hormone progesterone, which can make you feel tired and warm. However, sleeping all day is not necessarily a sign of pregnancy, as there could be other factors at play, such as lifestyle choices or underlying medical conditions.
In addition to hormonal changes, the physical and emotional demands of growing a baby can lead to fatigue. This includes morning sickness, frequent urination, heartburn, and sleep apnea, which can worsen in the third trimester.
Yes, one study has suggested that sleeping more than 9 hours a night without disturbance in the third trimester may be linked to an increased risk of stillbirth. However, this study has been contested, and it is important to note that getting sufficient sleep during pregnancy is generally recommended.
There are several strategies that can help improve sleep during pregnancy, including:
- Using a pregnancy pillow for comfort and support
- Addressing any underlying issues, such as stress or anxiety
- Exercising daily to improve sleep quality and increase energy levels
- Getting a massage to relieve aches and pains
- Establishing good sleep habits and a consistent sleep schedule
- Creating a comfortable and distraction-free sleeping environment