While pregnancy is a rewarding experience for many women, it also comes with a number of challenges, including sleep. Fluctuating hormones, physical discomfort, and strong emotions can all take a toll on a pregnant woman’s sleep quality. Here at Raleigh OB/GYN, we have put together what you need to know about pregnancy and sleep.

What Causes Sleep Discomfort In Pregnant Women?

A number of physical issues, such as nausea, vomiting, tender breasts, and higher body temperature, may disturb sleep quality during pregnancy. As you progress to the second and third trimesters, you might also experience back pain and a larger baby bump that makes it difficult to find a comfortable position. Sleep may also be a challenge if you have anxiety about labor, motherhood, juggling your job with your home life, and other upcoming events and responsibilities. 

Common Sleep Disorders During Pregnancy

The most common sleep issues that pregnant women face include:

• Insomnia: Insomnia is a general term that means you struggle to fall asleep, stay asleep, or get a good night’s sleep, even in the right environment. The NIH suggests that a majority of women experience insomnia during pregnancy, with rates as high as 80%.
• Obstructive Sleep Apnea: Obstructive sleep apnea occurs when there is a blockage in your upper airway that causes you to stop breathing during sleep. This condition can also inhibit the flow of oxygen to the fetus. 
• Restless Legs Syndrome: Restless Legs Syndrome is a disorder of the nervous system that gives you an irrepressible urge to move your legs. It’s widely seen during the third trimester. 
• Gastroesophageal Reflux Disorder: Also known as heartburn or acid reflux, Gastroesophageal Reflux Disorder feels like a painful burning sensation in your throat. It may make it difficult to sleep well. 

How To Sleep Better During Pregnancy

Fortunately, there are several strategies that can help you reduce sleep issues while pregnant, such as:

• Try Different Positions: As your baby grows, you might have trouble finding a comfortable sleeping position. Most medical professionals suggest sleeping on your left side with a pillow under your stomach or between your legs as it allows for better circulation. You can also use a body pillow or extra pillows to support your body.
• Be Strategic About Eating and Drinking: To minimize the risk of heartburn and acid reflux during sleep, refrain from spicy and fatty foods as well as carbonated drinks. It’s also a good idea to eat small meals throughout the day instead of three, larger meals. Don’t forget to stay away from caffeine.
• Focus on Your Sleep Hygiene: Do your best to go to bed and get up at the same time every day.  Turn off all electronics, lights, and distractions. Make sure your mattress is comfortable and your room is at a good temperature. If you can’t fall asleep, get out of bed and do something for 30 minutes before you try again.
• Reduce Stress: There’s no denying pregnancy can be stressful. Make it a priority to lower stress levels through relaxing activities like meditating, soaking in a warm bath, doing yoga, and journaling.
• Avoid Sleep Medications: It may be tempting to take an over-the-counter medication or supplement to help your sleep issues. However, these products usually come with side effects that can be particularly harmful to pregnant women.
• Consult Your Doctor: If you’ve taken steps to improve your sleep during pregnancy but are still struggling a lot, don’t hesitate to reach out to your doctor. Their personalized advice about pregnancy and sleep can be invaluable.

Sleep disturbances are common during pregnancy due to hormonal changes, physical discomfort, and heightened emotions. If you’re pregnant and having trouble sleeping, we encourage you to reach out to us today. Raleigh OB/GYN is here to provide professional guidance to help you through this stage in your life. You can schedule an appointment through our website or give us a call at (919) 876-8225.