Sleep During Pregnancy

A goodnights sleep is a must for you during your pregnancy. With physical and hormone changes, anxiety, and excitement for your baby can lead to sleep problems. Study shows that around 50% of expecting mothers suffer from insomnia.

Why your sleep pattern changes during pregnancy?

The hormonal changes are mainly responsible for the change in sleeping pattern during pregnancy. Progesterone relaxes the muscles which leads to heartburn, frequent urination and nasal congestion. The increased level of Estrogen also causes swelling of feet and breathing disruption during sleep. The increased level of Prolactin also causes sleep disruptions. Even the higher levels of Oxytocin can cause contractions during sleep.

How does sleep pattern changes during pregnancy?

1ST Trimester

You can start noticing changes as early as the 1st trimester, you might feel drowsiness because of the increase in progesterone. Progesterone is the hormone which is produced by the ovaries and the placenta during pregnancy.

2nd Trimester

In the 2nd trimester, you will find some relief. You will notice you are have a longer hours of undisturbed sleep in the second semester.

3RD Trimester

By the time 3rd trimester comes, you mind find difficulty in finding comfortable sleeping position. In this stage, high estrogen levels can cause some mothers to develop rhinitis (nasal tissue swelling). This can result in excessive snoring an obstructive sleep apnea.

How much sleep is enough during pregnancy?

Getting enough sleep is essential during pregnancy. Lack of sleep can not only affect you or your baby, but impact your labor and delivery. Normally getting 8 to 10 hours of sleep every night is the ideal amount of sleep. This somehow becomes difficult when you farther in your pregnancy. You can check with your doctor for better solutions in getting enough sleep throughout your pregnancy. Following are some ways to help you a good night sleep at night:

  • Pillows- Try putting a pillow in between your legs for better support to your lower back. It can support your abdomen too. Specific pillows like wedge-shaped and full-length body pillows are useful for a better sleep.
  • Relaxation techniques: Try different relaxation techniques such as yoga, deep breathing and massage. These techniques will help in calming your mind and muscles which will result in a relaxed sleep.
  • Nutrition- Drinking a glass of warm milk or having a small bowl of foods high in carbohydrates can help in improving your sleep.
  • Exercise- Regular exercise can help in better physical and mental health. During your pregnancy it help you sleep more deeply.

Benefits of enough sleep during pregnancy

Getting good quality sleep during pregnancy is essential for you and your baby. Some of the benefits that you mothers will get from getting enough sleep are:

  • Better Appetite
  • Improved Memory and Learning
  • Better mood
  • Improved Decision-making
  • Regulates blood sugar

All these are very important during your pregnancy.

How will less sleep effect your pregnancy?

Sleeping less than needful has far-reaching consequences. Because you are getting less sleep, your chances of developing complications during your pregnancy increase. These complications include:

  • Gestational diabetes
  • High blood pressure (preeclampsia)
  • Longer labors
  • High rate of having C-section pregnancy (Caesarean section)

Tips to get enough sleep during pregnancy

  • Avoid television and electronics before bed.
  • Take less stress.
  • Make To-Do lists before bed.
  • Over-the-counter remedies containing diphenhydramine can be useful on occasion.
  • Regular exercise.
  • Write down your thoughts in journal.

At OvenYr we help you to have a healthy Oven Year. You can also book tele- appointment with our doctor. Visit today for all your pregnancy and postnatal knowhows.

Related posts

No Comments

Give a comment