Pregnancy and sleep problems often go hand-in-hand, with many women experiencing difficulty sleeping while pregnant. When you are pregnant, sleep can be affected by anxiety, physical discomfort and hormonal fluctuations. By the third trimester, sleeping while pregnant can be challenging because of an active baby.
Pregnant women experience many biological and emotional changes that can compromise their sleep patterns. Insomnia, restless legs syndrome, vivid dreams and sleep apnea can all make sleeping while pregnant difficult.
Insomnia and pregnancy often occur together. Worrying about the outcome of a pregnancy or having to make frequent bathroom trips can affect sleep quality. Nausea, heartburn, backaches and an inability to find a comfortable sleep position can also interfere with sleeping while pregnant.
Restless legs syndrome (RLS) is a sleep disorder in which the sufferer's legs twitch, ache or feel uncomfortable. The symptoms of this disorder are often most prevalent at night, making it difficult to fall asleep. Iron and folic acid deficiencies may contribute to RLS.
Up to 26 percent of pregnant women report RLS symptoms, according to the National Sleep Foundation (2009). Luckily, RLS usually resolves itself after pregnancy. While prescription RLS medications shouldn't be used while pregnant, your doctor may advise you to get more iron or folic acid in your diet to help reduce symptoms.
Sleep apnea, in which a person stops breathing for short periods while sleeping, can occur while pregnant. Sleep apnea can result from increased nasal obstruction due to swollen nasal passages. Weight gain during pregnancy also can lead to sleep apnea.
The average adult needs about seven to nine hours of sleep, but according to the National Sleep Foundation (2009), almost 80 percent of women experience some sleep disruption when pregnant. Sleep deprivation during pregnancy can cause health complications.
Sleep quality affects overall health. Sleep disorders and difficulty sleeping while pregnant can lead to an increased risk of cesarean sections, gestational diabetes, high blood pressure, infection and prolonged labor.
Most over-the-counter or prescriptions drugs used for sleep disorders shouldn't be used by pregnant women. However, good sleep hygiene can help pregnant women get a quality night's sleep. Try the following:
Avoid eating a full meal or drinking before bed. Avoid exercising before bed. Avoid sleeping on your back, which can be uncomfortable.Change sleeping positions. Try sleeping on your side, with your knees bent. Some doctors advise pregnant women to sleep on their left side to avoid pressure on the liver. Cut out caffeinated drinks, such as soda, coffee and tea. Practice relaxation techniques.Take a warm bath prior to going to bed to relax.
Babycenter. (2010). Sleep disturbances during pregnancy. Retrieved September 16, 2010, from http://www.babycenter.com/refcap/pregnancy/pregnancysleep/7518.html.
National Sleep Foundation. (2009). Pregnancy and sleep. Retrieved September 16, 2010, from http://www.sleepfoundation.org/article/sleep-topics/pregnancy-and-sleep.
Nemours Foundation. (2007). Sleeping during pregnancy. Retrieved September 16, 2010, from http://kidshealth.org/parent/pregnancy_newborn/pregnancy/sleep_during_pregnancy.html#.
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