Why pregnancy disrupts sleep and what you can safely do about it
Up to 78% of pregnant women experience sleep problems, making insomnia one of the most common pregnancy complaints. It can occur in every trimester, though it tends to be worst in the third trimester.
The growing uterus puts pressure on the bladder, causing you to wake multiple times per night. This is worst in the first and third trimesters.
Morning sickness doesn't always stop in the morning β nighttime nausea can disrupt sleep, particularly in the first trimester.
Back pain, round ligament pain, hip pain, leg cramps, and an increasingly large bump make finding a comfortable position very difficult, especially in the third trimester.
Your baby may be most active when you lie down to rest β their movements can make it hard to fall or stay asleep.
Acid reflux and heartburn often worsen when lying flat, disrupting sleep especially in the second and third trimesters.
Worrying about the birth, your baby, and becoming a parent can cause a racing mind that makes it very hard to fall asleep.
Increased metabolism causes your body temperature to rise, leaving you feeling warm and uncomfortable in bed.
An uncomfortable urge to move your legs, most noticeable at night, is more common in pregnancy. Associated with iron or folate deficiency.
The left side is the recommended sleeping position from the second trimester onward β it improves blood flow to the placenta and kidneys and reduces pressure on the liver. A pregnancy pillow between your knees greatly increases comfort.
A full-length or U-shaped pregnancy pillow supports your bump, back, hips, and knees simultaneously. Many women find this dramatically improves sleep quality.
Drink plenty of fluids during the day but taper off 2 hours before bedtime to reduce nighttime urination.
Blue light from phones and screens suppresses melatonin production. Switch off screens at least 1 hour before bed and try reading or gentle stretching instead.
Deep breathing exercises, progressive muscle relaxation, gentle yoga, or guided meditation can calm a racing mind and prepare your body for sleep.
A slightly cool room temperature (around 18β20Β°C) is optimal for sleep. Open a window, use a fan, or wear light breathable clothing.
Eat smaller, more frequent meals and avoid spicy, fatty, or acidic foods close to bedtime. Elevating the head of your bed slightly can also help with nighttime heartburn.
A short nap (20β30 minutes) in the afternoon is perfectly healthy and can help compensate for disrupted nighttime sleep. Avoid long naps, which can make nighttime sleep harder.
Many common sleep aids (including some antihistamines) are not safe during pregnancy. Never take any sleep medication without explicit approval from your doctor.
Do not assume herbal products (melatonin, valerian, etc.) are safe because they're "natural." Their safety in pregnancy is not well established. Always consult your doctor.
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