Pregnancy, while a magical experience, can also be a pain (no pun intended). It can affect every part of your life and, unsurprisingly, your sleep patterns are no different. Most women experience disorderly sleep habits during pregnancy. Often patients get more sleep during their first trimester–many women report sleeping an average of 10-12 hours every day–but experience a drop in the quality of that sleep as time increases. At this stage of pregnancy, hormone levels increase, boosting metabolism and throwing off your Circadian Rhythm. This can cause daytime sleepiness and fatigue. The sleep problems do not end in the first trimester, though. According to studies, many pregnant women experience insomniatic episodes throughout all three trimesters only to give birth to a newborn and get less sleep than ever.
Of course, with all of the sudden changes your body is going through, it is not surprising that you might experience a bit of discomfort and difficulty getting and staying asleep during this adjustment period. However, if sleep issues persist or become a major obstacle in your everyday life, you should consult your doctor. Disorderly sleep behaviors can have severe medical impacts even outside of daytime drowsiness and craving a midday nap; untreated sleep disorders can trigger high blood pressure, diabetes, and heart problems, all of which can be dangerous for pregnant women and the fetus they are carrying.
Below are 7 Of The Most Common Pregnancy Symptoms That Are Keeping You Up At Night during your pregnancy, plus a few tips from women who have been in your shoes to help you get back that healthy, restful sleep.
Nausea & Vomiting
They may call it morning sickness, but the extreme nausea and vomiting associated with early pregnancy can (and will) hit at any time of the day or night. One common pregnancy symptom that keeps many soon-to-be mothers awake at night is the nausea they may feel after dinner.
Morning sickness is most common in the first trimester, when pregnant women are typically getting more sleep than ever, morning sickness can negatively impact the overall quality sleep, whether you are waking up, having to make frequent trips to the bathroom, or simply feeling that signature discomfort that only morning sickness can deliver.
Mommy Tip
For instant nausea relief during those early pregnancy months, try nausea lollipops after or while you eat. There are many different brands and flavors, but many women find these to be the most effective way to combat morning sickness!
Positional Discomfort
The more a person’s body makes those physical, outward changes, the more understandable it is for her to struggle to find a comfortable sleeping position. With pregnancy comes weight gain, and enlarged breasts and stomach. Many pregnant women find it difficult to sleep comfortably, especially if their traditional sleeping position is on their stomach or side. Back sleeping further along in the pregnancy can also be a problematic position because it is often linked with increased fetal movement. Back sleeping is also not recommended by doctors because it can put the weight of the uterus on the spine and back muscles and cause muscle strain. Many women experience insomnia-like episodes of tossing and turning in search of a comfortable enough position to get a decent night’s sleep.
Mommy Tip
Before your bumpdates get too far along, consider buying yourself a pregnancy pillow to help relieve some of the pressure that can focus on your back and neck while sleeping. Pregnancy pillows are a great way to prop your body up in a comfortable position and get some much needed shut eye!
Anxiety
With all those extra hormones flooding your system added to a potential major life change, pregnancy can feel overwhelming at times. Many women report that they felt the most anxious they have ever felt during the long months of pregnancy.
Preparing for a new baby, adoption, or other medical intervention is enough to keep anyone up at night, even without the increased hormone levels that comes with pregnancy. Anxiety is one of the most common triggers for sleep disorders or erratic sleep behaviors.
Mommy Tip
If you have never tried therapy before, this is as good a time as any to start. Therapy sessions can help provide expecting mothers with healthy coping and meditative exercises to relieve some of the stress of pregnancy.
Higher Body Temperature
Another common pregnancy symptom is increase in body temperature. Experiencing hot flashes or nighttime sweating can make it difficult to get and stay asleep. In fact, one of the most important factors in treating sleep disorders through lifestyle changes is to regulate the temperature of the place where you sleep.
Any time a person, pregnant or not, is having a hard time sleeping, making changes like monitoring room temperature can help. Sleep specialists often recommend keeping the temperature in a patient’s sleeping area a few degrees lower than the average waking temperature to help the body sleep better.
Frequent Urination
Frequent urination is more than a cliche joke used to poke fun at pregnant women at dinner parties. It is a very serious reality that many pregnant women experience and it can affect many different parts of a person’s life. This, of course, includes their sleep patterns. Getting up more than a couple of times throughout the night to go to the bathroom can seriously impact your sleep schedule and your Circadian Rhythm.
Body Aches
From the back pain of carrying around a new little life to the tender breasts that often alert women to the pregnancy in the first place, pregnancy can feel like one ache or pain after another.
Unfortunately, it can be very difficult to get and stay asleep at night when you are in physical pain and these pains can strike at any time. Throughout the last trimester, especially, many women report feeling debilitating back and neck pain nearly every night. As your body adjusts to the additional weight, the relocation of several of your major organs, and increased blood flow, some growing pain is natural. That doesn’t make getting to sleep in the midst of that pain any easier.
Mommy Tip
Support bands and kinesiology tape work miracles! Seriously, if you are experiencing chronic pain as a result of your pregnancy, consider asking your doctor about belly support bands for lower back pain or kinesiology tape for more targeted relief almost anywhere!
Fetal Movement
How is anyone expected to sleep when something is inside their body, moving around? This is a question that many expecting mothers find themselves asking as their pregnancies progress.
Fetal movement is widely regarded as one of the most beautiful and magical parts of pregnancy, but it can also be extremely distracting. Whether you are trying to do dishes, get some work done, or go to sleep, those little kicks and nudges are just your baby’s way of getting more comfortable or simply getting your attention. They don’t care what time of night it is or how long your day was.
Why Is Sleep So Important?
A healthy sleep schedule is important for everyone, but especially for pregnant women. Every OBGYN worth their stethoscope is likely emphasizing the importance of a full 8-10 hours of sleep every single night. But why is sleep so crucial for pregnant women?
First, healthy sleep patterns are established by routine more than anything else. With a newborn baby in the house, many women have trouble sleeping at night, even when their infant is asleep. Getting your body into a routine of sleeping all night is a great way of helping that future tired Mommy out and giving her the resources to care for that crying baby whenever the time comes.
More importantly, though, chronic sleep deprivation can lead to a host of medical side effects, especially those already struggling with their mental health. Sleep deprivation can trigger depression, anxiety, weight gain or weight loss, daytime drowsiness, irritability, and poor memory. These are all immediate, short term effects, but there are just as many more serious long term effects if your disorderly sleeping goes untreated for long periods of time.
If you are to develop or not treat a preexisting sleep disorder while pregnant, you increase your chances of developing high blood pressure later in the pregnancy. This can lead to a condition known as preeclampsia which can be dangerous to both mother and child. The additional stress of poor sleep habits can also lead to preterm labor or spotting throughout the pregnancy. Any and all signs of prenatal sleep disorders should be addressed with a physician immediately in case the sleep deprivation you are experiencing is a symptom of any number of other medical conditions.
Gingras Sleep Medicine
If you find that you are struggling to sleep during pregnancy, make an appointment to speak with your OB/GYN. In some cases, a board-certified sleep specialist may be able to discuss treatment options for your sleep disorder during your pregnancy. If you’re suffering from a significant lack of sleep, get the help you need to improve your sleep with Gingras Sleep Medicine and Dr. Jeannine Gingras.
At Gingras Sleep, we provide sleep aid and treatment for patients of all ages in the Charlotte and Concord, North Carolina area. We can help you and your growing family achieve a healthy, full night’s sleep. Visit our website to learn more or contact our office at (704) 944-0562 to schedule an appointment.