6 ways pregnancy can affect your sleep
Learn about some common issues pregnant woman may face in bed — and what they can do to get the shut-eye they deserve.
Pregnancy can be a wonderful, life-changing time in your life. But due to all the hormonal changes, heartburn, nighttime trips to the bathroom and more, there are plenty of reasons why it can also mess with your sleep.
When you’re pregnant, it’s recommended that you get between 8 and 10 hours of sleep a night. Yet you might feel like it’s harder to get a full night’s sleep. You wouldn’t be wrong: Your body is working hard at providing for 2 people now, and it can be difficult to get the shut-eye you want.
Here are 6 common reasons for sleep troubles during pregnancy — as well as solutions for getting the Z’s your body needs.
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Reason #1. Insomnia
Insomnia, or trouble falling or staying asleep, is a common sleep issue during pregnancy. But getting a good night’s sleep when you’re pregnant isn’t just about feeling refreshed and well rested the next day. Insomnia can cause serious pregnancy concerns, such as:
- Gestational diabetes
- Longer labor
- Preeclampsia (“high blood pressure and signs of liver or kidney damage”)
- Preterm birth
Common causes of insomnia during pregnancy include anxiety, increased heart rate, stress, and vivid dreams. And you’ll find some of the other culprits in our list below.
What you can do: While doctors recommend steering clear of sleep medications or supplements, there are other solutions for insomnia that you can try. For example, exercising earlier in the day or taking power naps of 30 minutes or less can help get your body prepped for a good night’s sleep. Another great option is cutting back on screentime before bed and while you’re in bed. And choosing a consistent sleep routine — even on the weekends — can help too.
Reason #2. Hormonal shifts
Changing hormone levels in the body, such as the amount of estrogen and progesterone, may cause many of the pregnancy symptoms that women often experience — including sleep troubles. (Estrogen and progesterone are 2 types of hormones produced in the ovaries.)
These hormone changes may cause:
- Headaches. These occur especially in early pregnancy.
- Mood swings. This may explain how a pregnant woman can be laughing at a funny movie one moment, then crying her eyes out during a sad part.
- Sore and swollen breasts or nipples. This soreness, tingling and fullness is from your body growing a baby and preparing it for life on the outside. It can also make it difficult to find a comfortable position when you’re trying to fall asleep.
What you can do: While you can’t control the hormonal changes in your body, you can find some helpful solutions for the troubles they cause. If you’re experiencing headaches, eating regularly and practicing relaxation techniques such as meditation can help. And for breast- or nipple-related pain, you can ease it with everything from better-fitting bras to heat or ice packs.
Reason #3. Heartburn
Heartburn, also known as gastroesophageal reflux disorder, or GERD, occurs in 9 in 10 pregnant women by their third trimester. But it can occur as early as their first trimester — and may get worse throughout the pregnancy.
What you can do: Some great solutions include eating smaller meals during the day and avoiding late-night snacks. Also, stay away from foods that are high in fat, spice or acid, and curb your caffeine and soda intake. It’s a good idea to talk to your doctor before starting any heartburn medications.
Health insurance is important for pregnant women. Call a licensed insurance agent at (800) 827-9990 to talk about plans, or browse your options online today.
Reason #4. Frequent urination
Pregnant women may need to use the bathroom more often during the night. One of the main reasons: Human chorionic gonadotropin, a type of hormone, increases blood flow to the pelvic area. That makes you have to go to the bathroom more frequently.
What you can do: Pregnant women will experience this the most during the first and third trimesters. Some solutions include stopping drinking fluids 2 hours before bed and doing Kegel exercises. These are done to strengthen the muscles in the pelvic floor, which support organs such as the bladder.
Reason #5. Shortness of breath
Shortness of breath shows up in pregnant women for several reasons. These might include:
- As the baby grows, “it can put more pressure on your diaphragm (the muscle just below your lungs).”
- Levels of hormones are increasing in the body, which can make you breathe “more deeply. This might make you feel like you’re working harder to get air.”
- Levels of iron in the body are low.
What you can do: Your doctor may recommend taking an iron supplement if your body is low in iron. You can also try relaxing before bed with a warm bath, or having a warm drink without caffeine, such as milk.
Reason #6: Leg cramps
Leg cramps happen when the muscles in the leg contract, or tighten, in the calf or foot. Doctors aren’t sure why this happens, but many pregnant women may experience it. Leg cramps tend to happen at night, especially during the “last months of pregnancy.”
What you can do: Some things you can try to avoid or lessen leg cramps include:
- Stretching your calf muscles before bed
- “If a leg cramp wakes you up, press your feet hard against the wall or stand on that leg.”
What else can I do to sleep better during pregnancy?
If you’re still having trouble sleeping, the best course of action is to book an appointment with your doctor. They’ll be able to help you figure out some strategies that work for you — and get you on the path to getting the sleep you (and your baby) deserve.
Looking for more information about health insurance plans? Call a licensed insurance agent at (800) 827-9990 to talk about them, or browse your options online today.
Disclaimer:
For informational purposes only. This information is compiled by HealthMarkets Insurance Agency and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.