Coping with Insomnia During Pregnancy
Sleep during pregnancy can be elusive due to a combination of physical discomfort, hormonal changes, and the anticipation (and sometimes anxiety) of becoming a new mother. In fact, it’s estimated that at least 50% of pregnant people suffer from insomnia. However, prioritising good sleep is essential for prenatal care. Let’s explore common sleep problems during pregnancy, discover the best sleeping positions, and learn how to improve sleep quality.
Why Does Sleep Change During Pregnancy?
Several factors contribute to sleep disturbances during pregnancy:
Hormonal Fluctuations: Starting in the first trimester, changing hormone levels lead to generalised discomfort. Symptoms include nausea, vomiting, breast tenderness, increased heart rate, shortness of breath, and frequent night-time urination.
Physical Discomfort: As your baby bump grows, finding a comfortable position becomes challenging. Back pain and discomfort may arise.
Anxiety and Worries: Thoughts about labour, motherhood, work-life balance, and other concerns can keep your mind racing at night.
Vivid Dreams: In the third trimester, many pregnant people experience vivid, sometimes disturbing dreams that affect sleep quality.
Common Sleep Disorders and Problems During Pregnancy
Obstructive Sleep Apnea (OSA): Weight gain and nasal congestion may lead to snoring during pregnancy. OSA, characterised by snoring and disrupted breathing, can affect oxygen flow to the foetus and increase the risk of complications.
Restless Legs Syndrome: Some pregnant women experience uncomfortable sensations in their legs, leading to restlessness and difficulty falling asleep.
Gastroesophageal Reflux Disorder (GERD): Heartburn and acid reflux become more common due to hormonal changes and pressure on the stomach.
Best Sleeping Positions During Pregnancy
Left Side: Sleeping on your left side is ideal. It promotes optimal blood flow from the inferior vena cava (IVC) to your heart and baby. It also relieves pressure on the liver and kidneys.
Right Side: While left side sleeping is preferred, right side sleeping is also acceptable. The key is to avoid sleeping flat on your back.
Use Pillows: Place a pillow under your knee and another under your stomach for added comfort.
Tips for Better Sleep While Pregnant
Good Sleep Hygiene: Maintain a consistent sleep schedule and create a relaxing bedtime routine.
Avoid Lying Flat on Your Back: After 28 weeks, sleeping on your back may increase the risk of stillbirth. Opt for side sleeping instead.
Stay Active: Regular exercise can improve sleep quality.
Create a Comfortable Sleep Environment: Invest in a supportive mattress and use pillows strategically.Make it stand out.
