Loss of Sleep in Pregnancy

Does sleeping during pregnancy help the baby grow? This question lingers in all expectant mother's minds. 7 to 9 hours of sleep each day is ideal for pregnant women. Studies suggest that better sleep quality may lead to a better distribution of weight during pregnancy. Doctors recommend sleeping on the left side. It pushes the uterus forwards and removes extra pressure on the heart. This way, the baby gets plenty of blood, nutrients, and oxygen through the night.

However, many women have troubled sleep during pregnancy. This blog discusses the sleep problems faced by expecting mothers. Read on to learn the natural remedies to counter them.

How Does Lack of sleep Affect Pregnancy?

Poor sleep affects maternal health and women suffer from gestational diabetes and hypertension. With increased blood pressure and protein in the urine, preeclampsia may occur, causing organ injury in the mother and a greater risk of death for both the mother and the child. Studies report that women with preeclampsia have poor sleep quality with an increase in slow-wave sleep. They also have decreased rapid eye movement (REM) sleep.

Also, they develop snoring and sleep apnea, reducing the blood pumped to the placenta where the baby grows. As a result, there is a low oxygen supply, affecting fetal growth. Sleep deprivation may also affect the normal progression of labour, memory and concentration, and may cause depression. Women may be 37 weeks pregnant and can't sleep at all due to rhinitis and sleep apnea caused by high estrogen levels.

1. Lack of sleep during the First Trimester

In the first trimester, women feel sleepy during the day due to the high levels of progesterone. This hormone regulates a woman's reproductive cycle, but it also interferes with sleep. Other reasons for the lack of sleep during pregnancy's first trimester are frequent urination, vomiting, back pain, breast tenderness, and stomach discomfort. There may also be leg cramps, shortness of breath, heartburn, and stress/anxiety related to labour.

2. Sleeplessness in the Second Trimester

It is likely that a woman is pregnant and can't sleep in 2nd the trimester. When the body adjusts to the routine, women may have fewer sleep problems. But night-time issues faced in the second trimester include heartburn and leg cramps, nightmares and a blocked nose which may cause sleep difficulties. At this stage of 6-24 weeks, experiencing baby movements during the evenings can also disturb sleep.

3. Lack of Sleep in the Third Trimester

If a woman is pregnant and can't sleep in 3rd trimester, is mostly due to an increased belly size and weight gain. Problems like leg cramps and back pain are also common. Also as the uterus presses against the other organs, it causes heartburn, snoring, frequent urination, etc. Headaches, pelvic pain, restless leg syndrome, and baby movements can also disturb sleep. Women may also suffer from itchy skin, as it gets stretched. This leads to increased irritability and sleep deprivation.

Is lack of sleep in Pregnancy Gender-related?

Many stories are passed on about the gender of the baby. Some are just myths while others are backed by research. One such story is that the lack of sleep during pregnancy is gender-related. This is backed by research conducted in Australia. "The sex of the baby has a direct association with pregnancy complications," said study first author Dr Petra Verburg, of the Robinson Research Institute at the University of Adelaide in Australia. Baby boys are likely to be born early. Their mothers often develop gestational diabetes and preeclampsia (severe high blood pressure). So, it is likely that these health issues lead to sleep problems.

5 Natural Remedies For Insomnia During Pregnancy

Pregnant women can use many tips and tricks to fall asleep quickly. But, they should check out which suits them the most. If unsure, consult the gynaecologist. Following are 5 natural remedies for insomnia during pregnancy that can help.

1. Set up a routine sleep time: Switch off the gadgets, take a soothing bath and try to read a book or meditate to calm down.

2. Stay hydrated: Drink water throughout the day, and reduce the intake after 7 P.M. Avoid caffeine in the evenings. Substitute with chamomile tea instead.

3. Healthy diet: Eat healthy protein-rich foods at night, which will keep the blood sugar level stable during the night. Also, avoid foods that cause heartburn.

4. Exercise: Mild exercises to keep one active and fit can avoid other health issues to an extent and thus can sleep better.

5. Comfort is the key: As the baby is growing, it can be difficult to lie down. Always use comfortable pillows, and loose clothing and listen to some soothing music.

Takeaway

Feeling exhausted is a common pregnancy symptom. Sleep is very important for a mom to be and the developing baby. Always consult the doctor before taking blind advice from others. Not all tips will work for you. Also, it is important to rule out any underlying issues. Thus a calm, cheerful mind can brush off problems and give a happy pregnancy phase.

References:

1. Chang JJ, Pien GW, Duntley SP, Macones GA. (2010). Sleep deprivation during pregnancy and maternal and fetal outcomes: is there a relationship? Sleep Med Rev.

2. Silvestri R, Aricò I. (2019). Sleep disorders in pregnancy. Sleep Sci.

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