5 ways pregnancy impacts your sleep

If you’re pregnant and feel more tired than usual, it’s not all in your head. Pregnancy ramps up your need for sleep. At the same time, it can be tough to get a good night’s rest. That’s due to several factors, from hormonal shifts to your changing shape.

But it’s important to get as much sleep as you can during these months. Research shows that pregnant people who get less than six hours of sleep per night may be more likely to have longer, more difficult labors.

“Adequate sleep helps with energy levels and reduces stress, both of which are good for a healthy pregnancy,” says ob-gyn Lindsay Appel, M.D.

Here are some common sleep disruptors you may face during pregnancy, plus some solutions for getting the z’s you need.

Hormonal shifts

Early in pregnancy, you have a surge in the hormone progesterone. This makes you sleepy. That’s why you may feel the urge to take naps during your first trimester. That said, progesterone also interferes with sleep quality. So while you may find yourself nodding off earlier, you also may wake up a lot more.

Sleep-better solutions: You can’t change the hormones that are affecting your sleep. But you can improve your sleep habits to help yourself get better rest at night and feel fresher during the day. Try to go to bed and wake up at the same time every day. Keep your bedroom dark, cool, and relaxing.

Getting some exercise during the day may also help you sleep better at night. Ask your doctor what kind of exercise and how much is right for you.

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Gastroesophageal reflux (heartburn)

Even early in pregnancy, the muscles near the entrance to the stomach can relax. Their job is to keep food and digestive acids in the stomach from backing up into the esophagus. Reflux happens when those muscles loosen and stomach acid flows the wrong way in your esophagus. This gets worse when you lie down at night. It can disrupt your sleep.

Sleep-better solutions: To get some relief, avoid eating within three hours of bedtime, suggests the Mayo Clinic. You can also prop up your body on a wedgelike pillow. Talk to your doctor about which antacids may be safe to take for heartburn during pregnancy.

Frequent urination

When you’re pregnant, you have to urinate more often, including at night. Why? During your first trimester, your kidneys are busy making extra fluids. Those fluids often end up in your bladder. As your pregnancy progresses, your uterus expands and presses on your bladder. That makes you have to go to the bathroom more often.

Sleep-better solutions: Avoid drinking fluids too close to bedtime. And limit how much caffeine you drink. Caffeine is a diuretic. That means it increases the production of urine.

Also, be sure you empty your bladder as best as you can. Lean forward on the toilet when you urinate. Finally, to prepare for all those trips to the bathroom, get a night-light. That way, you won’t have to turn on the lights when you get up at night. Bright light can further disrupt your sleep.

Insomnia

Did you have insomnia before you got pregnant? (Insomnia is the inability to fall asleep or stay asleep on an ongoing basis.) If so, it may continue or get worse now. Or it may become an issue even if you’ve never had trouble sleeping.

Many factors contribute to the insomnia. Physical changes may make you uncomfortable at night. Ramped-up stress about childbirth and new parenthood may also keep you tossing and turning.

Sleep-better solutions: Try to do something relaxing before bed, such as taking a warm bath or shower. Sleep on your side if you can. This position opens your windpipe and can help prevent sleep apnea, which can wake you up at night. Side sleeping can maximize blood flow to the uterus, according to the American College of Obstetricians and Gynecologists.

Still can’t fall asleep after 20 or 30 minutes? Get out of bed and do a quiet activity, such as reading a book or knitting. Then get back into bed and try going to sleep again.

What about medication? Talk to your doctor before you take any over-the-counter sleep aids or herbal supplements. Some may not be safe during pregnancy.

Restless legs syndrome

Up to a third of pregnant people have a sensorimotor condition called restless legs syndrome (RLS). It causes an uncomfortable urge — such as a twitchy feeling — to move your legs. The causes are not completely understood. Some researchers suggest RLS could be linked to low levels of folate or iron.

Sleep-better solutions: If your RLS is constant and severe, talk to your doctor. They may test your blood for iron or folate levels. If your numbers are low, you may be prescribed a supplement. Your doctor can recommend the right one for you.

Some pregnant people also get relief from moderate exercise, yoga, or prenatal massage. A doctor might also prescribe pain medications in certain situations.

More ways to get the best night’s sleep possible

The best advice for getting a good night’s sleep during pregnancy is similar to what you should do when you’re not pregnant, says Dr. Appel: “Use your bed for sleep, not for watching TV or using a computer.” Try different sleep and pillow positions that offer the most comfort.

Finally, if you’re really exhausted, take a 20-minute nap during the day. Short naps are a great way to make up for lost nighttime sleep.

Additional sources:
Heartburn and sleep: Mayo Clinic
Side sleeping: American College of Obstetricians and Gynecologists
Restless legs syndrome statistic: Journal of Clinical Sleep Medicine

Blue Cross and Blue Shield of Kansas City is an independent licensee of the Blue Cross and Blue Shield Association.