Sleep during pregnancy

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You knew that after the baby is born that you will be getting less sleep every night than you were before. But you probaby did not expect that you would not be able to sleep while you were pregnant!

Early in your pregnancy your body protected the growing baby by requiring that you sleep a lot. But later in your pregnancy you find it difficult to get a good night’s rest.

Getting a good night's rest while you are pregnant can even have an impact on your labor.

1 Causes of restless sleep
2 Things to try
3 More Information
4 Are you newly pregnant?

[edit] Causes of restless sleep

Many factors work together to keep you awake at night. Common reasons are:

[edit] Trouble getting comfortable

As the size of your baby increases, it becomes harder to find a comfortable position to sleep in, particularly if you used to be a back or stomach sleeper. Pregnant women should sleep on their left side. This is because your liver is on your right side, and lying on the left takes the pressure of your uterus off of that organ. Lying on your side also helps your heart to function properly; lying on your back puts pressure on the large vein that carries blood from your legs back to your heart.

If you frequently find yourself turning over onto your back in the middle of the night, put a pillow behind your back to prevent yourself from turning over. Using a pillow at the small of your back will also remove some pressure off of your back. Experiment with pillows and find what works for you. Try using a full body pillow while lying on your left side with your knees bent. A small pillow under your belly bump may relieve some discomfort too.

[edit] Trips to the bathroom

Pregnancy increased the volume of blood that you have in your body by 30 to 50 percent. Your kidneys are working overtime to filter that extra blood, and this process results in that much extra urine. Another reason for increased trips to the bathroom is that the weight of your growing baby puts pressure on your bladder.

[edit] Breathing trouble

You may be experiencing shortness of breath as your growing uterus moves upward into your diaphragm, resulting in less space for your lungs. You also require more oxygen while you are pregnant which requires you to breathe at a faster rate.

[edit] Aches and pains

All the extra weight you are carrying around can add up to leg cramps and back aches. Make sure that you are getting enough potassium by eating a banana a day, and watch your posture throughout the day.

[edit] Digestive problems

Pregnancy slows down your whole digestive system which can cause constipation and heartburn. Your baby is also taking up space that was once occupied by your digestive tract, which can also give you heartburn. Eat plenty of fresh fruits and vegetables to keep your system moving, and stay upright after meals to avoid heartburn.

[edit] Vivid dreams

Many women have vivid dreams and nightmares while they are pregnant. This is nothing to worry about. The only thing you can try is to not watch or read disturbing material before bed.

[edit] Stress

You may be troubled sleeping because of worry about the pregnancy, or finances, or fear of the delivery, or just about anything. Anxiety can increase while you are pregnant. Remember to take care of yourself, and find ways to relieve your stress. Walking is a good stress reliever, and is good for your health as well.

[edit] Things to try

While you are pregnant or nursing, you should not take any over the counter sleeping pills or any herbal preparations to help you sleep. There are some things you can do to improve your chances of getting a good night’s sleep, and they are:

Stop consuming caffeine. Soft drinks, coffee, tea, and chocolate contain caffeine that can interfere with your ability to sleep.
Always go to sleep and wake up at the same time each day.
Have your bigger meals early in the day, and eat a light dinner. This gives your body time to digest your food before bedtime. Avoid drinking large amounts of fluids before bed.
Don’t exercise before bed.
Take a warm bath before bed to relax.

If you do have trouble sleeping at night, don’t just lay there trying – get up and do something to take your mind off the fact that you should be sleeping. You should eventually feel sleepy and be able to get some rest.