Things you need to know
Things you need to know
- The first trimester can lead to insomnia during pregnancy
- You can expect improved sleeping during the second trimester of pregnancy
- Sleep problems during pregnancy are highly common
Pregnancy & sleep cycle
Pregnancy & sleep cycle
Hormonal changes in pregnancy affect various aspects of your body including your mood, metabolism and sleep cycle. The increase in progesterone levels leads to increased urination, heartburn and nasal congestion leading to disruptive sleep. Simultaneously, estrogen hormone can cause swelling in the feet or legs, nasal congestion and cause breathing difficulties during sleep.
However, the overall pattern of the sleep cycle changes dramatically throughout the pregnancy.
Sleep during pregnancy: trimester-wise changes
Sleep during pregnancy: trimester-wise changes
Here is how your sleep cycle during pregnancy changes as your pregnancy progress.
1st trimester – Longer periods of sleeping, frequent daytime napping, poor quality sleep
2nd trimester – better sleep efficiency, better quality sleep
3rd trimester – increased nighttime awakenings, more frequent naps during the day
Common sleep problems during pregnancy
Common sleep problems during pregnancy
Here are the most common sleep problems and disorders that occur during pregnancy:
- Obstructive Sleep Apnea
- Restless Legs Syndrome
- Gastroesophageal Reflux Disorder
Best sleeping position during pregnancy
Best sleeping position during pregnancy
The best sleeping position during pregnancy is sleeping on your side with legs slightly curved. This position is considered the best because it improves the flow of blood to the heart, kidneys and uterus. It also improves the delivery of oxygen and other necessary nutrients to the baby.
You can support your body in this position by using several pillows. As your pregnancy progresses, you should avoid sleeping on your back as it can put a large amount of pressure on your back.
Sleep hygiene for pregnant women
Sleep hygiene for pregnant women
You can maintain healthy and peaceful sleep during pregnancy by practising safe hygiene habits. These include:
- Keeping the bedroom dark and cool
- Sticking to a consistent bedtime
- Indulging in a calming activity prior to bed
- Avoiding caffeine and spicy foods that may disrupt sleep
- Exercising regularly
- Drinking plenty of water throughout the day