Pregnant Women: Daytime Sleep, Healthy Or Not?

Sleep is crucial for a healthy pregnancy. While it's common for pregnant women to experience insomnia, there are ways to improve sleep quality. Pregnant women need more sleep, and the National Institutes of Health recommends supplementing nighttime sleep with naps during the day. Lack of sleep during pregnancy has been linked to various complications, including preeclampsia, gestational diabetes, longer labors, and higher rates of C-sections. To improve sleep, pregnant women can try creating a bedtime routine, maintaining a consistent sleep schedule, limiting screen time before bed, exercising during the day, and making dietary changes.

The benefits of napping during the day

Napping during the day can be highly beneficial for pregnant women. Firstly, it can help to combat the fatigue and exhaustion that are common during pregnancy, especially in the first and third trimesters. Hormonal changes, such as increased progesterone levels, can make pregnant women feel sleepier than usual. Additionally, physical discomforts such as back pain, heartburn, and frequent urination can disrupt nighttime sleep, making daytime naps even more appealing.

Secondly, napping during the day can help to improve overall sleep quality. Pregnant women often experience sleep disturbances due to conditions like restless leg syndrome, gastroesophageal reflux disease (GERD), and sleep apnea. By taking naps during the day, pregnant women can ensure they get enough rest even if their nighttime sleep is interrupted.

Thirdly, adequate daytime sleep can have positive effects on the pregnancy and delivery. Research suggests that insufficient sleep during pregnancy may increase the risk of preterm birth, longer labor, and a higher rate of cesarean sections. On the other hand, getting enough sleep can promote healthy blood flow to the fetus and reduce the risk of pregnancy complications such as preeclampsia and gestational diabetes.

Finally, napping during the day can help pregnant women manage stress and anxiety. Pregnancy can be an emotionally challenging time, and adequate rest can help women feel more equipped to handle these challenges. Taking time to rest during the day can also provide an opportunity for pregnant women to focus on their well-being and practice self-care.

While napping during the day can be beneficial, it's important for pregnant women to prioritize nighttime sleep and maintain a consistent sleep schedule. Creating a relaxing bedtime routine, limiting screen time before bed, and making the bedroom comfortable and inviting can all contribute to a better night's sleep. However, if insomnia or other sleep disorders are interfering with sleep, it's important to consult a healthcare provider for guidance.

How to get a good night's sleep

It is very common to feel exhausted during pregnancy, especially during the first and third trimesters. This is due to hormonal changes, physical discomfort, and stress.

Create a bedtime routine

Take a warm bath, dim the lights, and turn off screens to help your body relax and prepare for sleep. Aim to go to bed at the same time each night to establish a sleep routine.

Check your environment

Make sure your bedroom is dark, cool, and quiet. Use blackout curtains, white noise, or earplugs to create a comfortable sleep environment. Keep electronics out of the bedroom and reserve your bed only for sleeping.

Sleep on your side

Sleeping on your side is recommended during pregnancy, especially during the second and third trimesters, to promote optimal blood flow to the fetus. Use pillows to support your bump, back, and knees.

Address underlying issues

Stress, anxiety, and underlying health issues can impact your sleep. Talk to your doctor or midwife about any concerns and consider stress reduction techniques such as relaxation or breathing exercises.

Exercise during the day

Gentle exercise during the day can improve your sleep and give you more energy. However, consult your doctor before starting any new exercise programs.

Watch your diet and fluid intake

Eat a healthy, balanced diet rich in iron and avoid caffeine, sugary drinks, and acidic trigger foods that can worsen GERD symptoms. Limit fluid intake closer to bedtime to reduce middle-of-the-night bathroom breaks.

The risks of not getting enough sleep

Sleep is essential for the body to function properly. Science has shown that sleep is necessary for vital bodily functions, restoring energy, and allowing the brain to process new information. A chronic lack of sleep can lead to serious health problems.

Pregnancy is a time when women experience various physical and hormonal changes that can disrupt their sleep. While it is common for pregnant women to experience insomnia, it is important to prioritize sleep to maintain their health and well-being. Here are some risks associated with not getting enough sleep during pregnancy:

• Longer labor and higher rates of cesarean section: Research suggests that inadequate sleep during pregnancy may result in longer labor and a higher likelihood of cesarean deliveries, especially among women who get less than six hours of sleep in a 24-hour period.
• Gestational diabetes: Sleep deprivation during pregnancy has been linked to an increased risk of developing gestational diabetes mellitus.
• Preeclampsia: Preeclampsia, or high blood pressure during pregnancy, has been associated with a lack of sleep.
• Impact on immune system: Not getting enough sleep can weaken the immune system, making pregnant women more susceptible to illnesses.
• Depression: Sleep disorders and deprivation have been linked to an increased risk of developing depression during and after pregnancy (postpartum depression).
• Preterm delivery: Sleep deprivation during pregnancy may be a contributing factor to preterm deliveries, as it can increase the risk of preterm labor and impact the overall health of the mother and fetus.
• Discomfort and pain during labor: Sleep deprivation can lead to elevated levels of pain and discomfort experienced during labor, making the birthing process more challenging.
• Negative impact on cognitive functioning: A lack of sleep can affect cognitive abilities, making it difficult to think clearly, focus, react quickly, and control emotions.

It is important for pregnant women to prioritize sleep and seek help if they are experiencing insomnia or other sleep disorders. Adequate sleep is crucial for the health of both the mother and the developing fetus.

Sleep disorders during pregnancy

Pregnancy-related sleep disorders include congestion and OSA, GERD, and RLS.

Obstructive Sleep Apnea (OSA)

OSA is characterised by snoring, gasping, and pauses in breathing, which can lead to a reduction in airflow and poor sleep quality. It is often caused by hormonal changes and weight gain during pregnancy, which can result in nasal congestion and disordered breathing. OSA can also increase the risk of C-sections and is more common in older, obese, and African-American women. Treatment options include seeing a sleep medicine specialist and undergoing a sleep study or polysomnography.

Gastroesophageal Reflux Disease (GERD)

GERD is characterised by a burning sensation in the chest or stomach and can include burping, bloating, and discomfort. It is more common in pregnant women, with 17-45% experiencing it at some point. It is often worse after meals and when lying down, impacting sleep. Treatment options include lifestyle and dietary changes, positioning recommendations, and medication.

Restless Leg Syndrome (RLS)

RLS is an uncontrollable urge to move the legs while at rest and is a common reason for sleeplessness during pregnancy. It is often linked to anaemia, and treatment options include taking prenatal vitamins and supplements such as folic acid and iron.

Tips for improving sleep

Pregnancy can be a tiring time, and it is common to feel very tired, especially in the first 12 weeks. As your bump gets bigger, you may start to feel uncomfortable and have trouble sleeping. Here are some tips to help you get a better night's sleep:

• Create a bedtime routine: Take a warm bath, dim the lights, and turn off your screens before bed to help your body relax and prepare for sleep.
• Check your environment: Install blackout curtains and play some white noise if you're disturbed by outside noise. Keep your bedroom clutter-free and adjust the thermostat to a comfortable temperature.
• Get comfortable: Sleeping on your side with a pillow supporting your bump and another between your knees can help relieve back pain. Pregnancy pillows can also be useful.
• Diet and hydration: Avoid caffeine, alcohol, and carbonated drinks, especially in the evening. Eat smaller meals throughout the day and refrain from eating within 3-4 hours of bedtime. Stay hydrated during the day, but reduce your fluid intake in the hour before bed to prevent frequent urination during the night.
• Exercise and relaxation: Stay active during the day to ease muscle aches and stiffness. Try yoga, swimming, or walking. Relieve stress with mindfulness meditation, a massage, or a soothing bath.
• Limit screen time: Avoid electronics for at least an hour before bed. If that's not possible, turn down the screen brightness and avoid bright lights.
• Address stress: Pregnancy can be a stressful time, so try to address any worries you have before bed. Keep a journal by your bed to jot down any tasks or concerns that come to mind, and consider trying stress reduction techniques such as yoga, journaling, or meditation.
• Consistent sleep schedule: Go to bed and wake up at the same time each day, and use your bed only for sleeping and sex.

Frequently asked questions