Table of Contents
Introduction
Pregnancy is an exciting journey, but it comes with a few challenges. One of the major challenge that most pregnant women face is getting proper sleep during pregnancy.
Due to various factors including weight gain and sleep difficulties, many women find it hard to fall asleep at night.
A lot of pregnant women, especially in the first trimester, have many doubts, including: 5 weeks pregnant can’t sleep, and why I am unable to fall asleep at night.
Why is it hard to sleep during pregnancy?
Sleeping while pregnant is hard for many women. It could be due a lot of reasons, including:
Growing Belly: As the pregnancy progresses, the baby grows rapidly, which puts pressure on your back and hips, making it difficult to sleep comfortably.
Frequent Urination: Frequent urination is yet another common pregnancy symptom that most pregnant women have. The urge to pee even at midnight is common and it could affect your sleep.
Pressure on the Diaphragm: The pressure on the diaphragm and lungs increases as the baby grows, which causes frequent urination, and heartburn, leading to disturbed sleep.
Hormonal Changes: Hormones, including estrogen and progesterone, tend to increase during pregnancy. Although these hormones help the uterus to expand, they also cause sleep issues in pregnant women.
Heartburn and Indigestion: Heartburn and indigestion are two common symptoms of pregnancy that a lot of pregnant women face, which interrupts their sleep too.
Anxiety and Stress: Stress and anxiety are the root cause for sleeping issues, especially during pregnancy. Stress about the baby’s growth, the anxiety about scans and thinking about labor, can put a lot of stress on a pregnant woman, leading to sleeping issues.
Snoring: It is said that some women start snoring during pregnancy due to hormonal changes, nasal congestion and weight gain, which can interrupt their sleep.
Sleep Patterns during Different Stages of Pregnancy
First Trimester (1-12 weeks): Disturbed sleep during pregnancy begins as early as the first few weeks of pregnancy.
Since morning sickness kicks in during the first trimester, most pregnant women suffer from nausea and vomiting, which in turn interrupts their sleep.
During the first trimester, the body clock alters, and you might feel the need to sleep more than you usually do.
But factors such as frequent urination, heartburn, nausea and vomiting can refrain you from sleeping.
Second Trimester (13-27): The second trimester is when most of the first trimester symptoms including morning sickness, nausea and frequent urination decreases drastically.
It is also the time when most pregnant women tend to sleep better. But there are symptoms, including leg cramps and back pain, that can interrupt your sleep. So ensure to consult with your gynecologist about these symptoms.
Third Trimester (28-40): The third trimester is said to be the most difficult time for pregnant women to fall and stay asleep. This is due to a lot of changes both physically and emotionally including:
- Bigger belly as the baby is growing rapidly
- Swollen foot due to water retention
- Back pain as the ligaments tend to stretch
- Leg cramps
- Stress and anxiety
But getting at least 8 hours of sleep to feel well rested. You might also feel the urge to sleep all day as your body is undergoing a lot of changes.
Ideal Positions to Sleep during Pregnancy
The ideal positions to sleep during pregnancy are:
Left side: Generally, the best way to sleep when pregnant is “sleeping on your left side”.
It is because this allows ample blood flow to the uterus relieving pressure on the liver and kidneys.
Right side: It is said that IVC Inferior Vena cava which is a large vein that supplies blood to the mother and the baby’s heart runs parallel to the right side.
Hence, it is advised to refrain from sleeping on the right side as much as possible.
But if you are constantly sleeping on the left side and have the urge to alter your position, you can sleep on your right for a while and shift back to the left side.
Bent legs: As the pregnancy progresses, it is suggested to sleep on your left slide while keeping your legs bent, as it removes pressure on the pelvis and helps with better blood flow to the baby.
You can also use a pregnancy pillow between your legs for more comfort.
Other than these positions, during your first trimester, you can sleep anyway you want as long as you feel comfortable. But it is important to start practicing sleeping on the left side.
Sleep positions to avoid during pregnancy
Although it is said that a pregnant women can sleep in any position as she wants during the initial stage of pregnancy, it is better to avoid certain soitions after the second trimester including:
Sleeping on your back
Most people are used to sleeping on their back. But during pregnancy, especially after the first trimester, it is better to avoid this position. Because, sleeping on the back interrupts the blood supply to the uterus.
Vena Cava, a large vein that carries blood to the uterus runs near the spine and sleeping on your back for a prolonged period of time can disrupt the blood flow.
Sleeping on your stomach
One of the popular positions to sleep is sleeping on the stomach. While sleeping on your stomach during the initial stages of pregnancy isn’t usually a problem, it becomes uncomfortable as the pregnancy progresses.
Growing belly, tender breasts and swollen legs makes it uncomfortable and difficult for you to sleep on your stomach.
Some also say that it reduces blood supply to the baby. So it is better to avoid sleeping on your stomach as much as possible.
Why Sleep is more Important during Pregnancy?
Sleep during pregnancy is an important factor that helps with overall wellbeing, especially during pregnancy. Research says that pregnant women require an average of 7 to 9 hours of sleep everyday.
Although there are a lot of factors including frequent urination, growing belly and heartburn that can interrupt one’s sleep, it is very important to somehow catch on your sleep.
It is also said that lack of mother’s sleep can potentially harm the baby and can lead to health issues in the mother and the baby such as:
- Growth restriction in baby
- Premature delivery
- Irritability and mood swings for the mother
Common Sleep Issues during Pregnancy
There are a few sleep issues that some might have which disturbs their sleep during pregnancy including:
- Sleep Apnea: Sleep apnea is a sleep disorder that interrupts one’s breathing cycle while sleeping. It is a serious disorder that may be caused due to weight gain, and hormonal changes.
- Insomnia: Insomnia is yet another sleep disorder that makes it difficult to fall or stay asleep. Pregnancy insomnia can be due to various reasons including hormonal changes and stress.
- Restless Leg Syndrome (RLS): Restless leg syndrome is a condition in which one has the constant urge to move their legs to ease the discomfort. It is said that almost 26% of pregnant women face this issue.
- Leg Cramps: Leg or foot cramps during pregnancy is yet another major cause that can potentially interrupt one’s sleep. Leg cramps can often occur at night especially in the later stages of pregnancy.
Tips for Better Sleep during Pregnancy
There could be many reasons that can interrupt your sleep during pregnancy. Apart from consulting with your health care professional, there are a few things to help pregnant women sleep better, including:
Exercise: Although it might feel difficult to exercise during pregnancy, doctors advise pregnant women with no pregnancy complications to involve in some sort of physical activity for at least 30 to 40 minutes a day.
Relaxation techniques: Stress is said to be a major cause of sleep issues in pregnancy. It is suggested to involve in some sort of relaxing techniques including yoga, stretches, painting, crafts or anything that you enjoy doing.
Pregnancy pillow: Body pain and cramps are two main pregnancy symptoms that make it difficult for a pregnant woman to fall asleep.
A pregnant woman’s sleeping pillow, also called a sleeping pillow, can align the hip, back and spine thus relieving body pain. It also improves blood circulation and also lowers the pressure you put on your body while sleeping.
Cut down caffeine: Although it is ok for pregnant women to have up to 200 mg of caffeine a day, it is better to cut down the intake of it later in the evening. Caffeine is said to block a chemical called adenosine that induces sleep.
Night routine: It is important to have a fixed night routine such as having dinner at a particular time and going to bed at the same time every night. This way, your body can relax and you tend to sleep better.
Limiting gadgets: It is advised to limit or cut down the usage of gadgets at least an hour or two before sleeping. Because, usage of gadgets can disrupt melatonin surge(a hormone that helps with our sleep cycle).
Herbal teas: If morning sickness and heartburn is keeping you awake, you can try out herbal teas such as ginger tea and chamomile tea.
Healthy diet: If hunger pangs are keeping you awake at night, eat a balanced meal and also have light snacks before going to bed. It is also better to avoid oily and greasy foods as they can trigger heartburn.
When to consult a doctor?
It is better to consult with your gynecologist if:
- You cannot sleep at night or if you experience severe insomnia
- You experience sleep apnea
- You have extreme mood swings as you cannot sleep properly
- You feel sleepy during the day
- Your daily life is interrupted
Conclusion
Sleep during pregnancy is an essential factor that contributes to the overall wellbeing for both the mother and the fetus.
But if you find it difficult to sleep despite trying out everything, please consult with your healthcare professional as soon as possible. Sleep is a crucial factor and it can impact the baby’s health too.
For appointments and consultations with the best gynecolgist in Chennai Dr. Deepthi Jammi, contact Jammi Scans at 73387 71733.
FAQ:
1. What causes sleepless nights during pregnancy?
There are various reasons that can lead to sleepless night during pregnancy including:
- Insomnia
- Sleep apnea
- Restless leg syndrome
- Frequent urination at night
- Growing belly
2. How much sleep is OK during pregnancy?
Research says that it is important for a mother-to-be to sleep for at least 7 to 9 hours per day. But if you are unable to sleep well and as a result you feel sleepy during the day or find it difficult to do your day to day activities, it is better to consult with a health care expert.
3. When does insomnia start in pregnancy?
Most pregnant women face insomnia in the third trimester of pregnancy. But some might have sleeping difficulties in the early stages of pregnancy too.
4. Why can’t I sleep at 7 weeks pregnant?
The pregnancy hormones, estrogen and progesterone begin to rise to support the baby’s growth and development. These hormones are usually responsible for insomnia in early pregnancy. Frequent urination, heartburn and nausea can also be other causes of sleep difficulties.
5. Is a lack of sleep harmful during pregnancy?
It is said that pregnant women with lack of sleep are more prone to pregnancy complications including preeclampsia, blood pressure and gestational diabetes. So it is suggested that a pregnant woman must sleep for at least 7 to 9 hours a day.
6. What happens if I accidentally fall asleep on my back while pregnant?
If you accidentally sleep on your back for a short while, it isn’t usually harmful. But if you feel any unusual pain or symptoms including lesser baby movements and abdominal pain, please contact your gynecologist ASAP.
