Pregnancy can make sleep elusive for a lot of women. Numerous sleep issues are caused by physical pain, hormonal changes, and the thrill and nervousness of being a new mother. In fact, sleeplessness is thought to affect at least 50% of expectant mothers.

A crucial component of prenatal care is sleep. You’re not the only pregnant woman who finds it difficult to get a good night’s sleep. We'll talk about typical sleep issues that pregnant women encounter, examine the ideal sleeping postures for pregnant women, and offer tips on how to obtain the greatest sleep possible.

Why Does Sleep Change During Pregnancy?

There are several different causes of sleeplessness during pregnancy. Hormone fluctuations that start in the first trimester can lead to nonspecific pain and other issues that can make it hard to get to sleep and stay asleep. These could consist of:

• Nausea
• Vomiting
• Breast tenderness
• Increased heart rate
• Shortness of breath
• Higher body temperature
• Frequent nighttime urination
• Leg cramps

As the pregnancy progresses, expectant moms may also get back pain and find it difficult to find a comfortable position for their expanding baby bump—especially if the baby begins to kick at night. Your thoughts could race at night with anxiety about the impending labor, becoming a new mother, managing job and household obligations, or other concerns. Many pregnant women have vivid, unsettling dreams throughout the third trimester, which can worsen their sleep.

While experiencing some of the aforementioned symptoms is usual for most pregnant women, in certain cases they may also be associated with a sleep disturbance. It is crucial to consult your doctor if you experience any symptoms of a sleep disorder because they may be associated with additional issues for both the mother and the unborn child in the future.

Common Sleep Disorders and Problems During Pregnancy

The three sleep problems that are most likely to arise during pregnancy are gastric reflux disease, restless legs syndrome, and obstructive sleep apnea.

• Obstructive Sleep Apnea: Many pregnant women begin to snore due to weight increase and nasal congestion, which may be a risk factor for high blood pressure. A disease known as obstructive sleep apnea (OSA), which is characterized by frequent breathing pauses, gasping, and snoring that impairs the quality of sleep, may occur in some women. In addition to raising the risk of preeclampsia, gestational diabetes, and cesarean sections, OSA may obstruct the fetus's oxygen supply. It is estimated that up to 1 in 5 pregnant women may experience it.
• Restless Legs Syndrome: People with restless legs syndrome (RLS) are plagued by sensations best described as a crawling, tickling, or itching that cause an irrepressible urge to move the legs. This condition can make it difficult to fall asleep, as the symptoms are more severe when the person is at rest. RLS is thought to affect up to one-third of women in their third trimester of pregnancy.
• Gastroesophageal Reflux Disorder: Otherwise known as heartburn or acid reflux, gastroesophageal reflux disorder (GERD) causes an uncomfortable burning sensation in the esophagus, especially when lying down. It’s a common cause of insomnia in pregnant women across all, thought to affect one-quarter of pregnant women in the first trimester and as many as one-half in the third. Long-term GERD may damage the esophagus.

Why Is Sleep so Important During Pregnancy?

Getting quality sleep during pregnancy is important for both mother and baby. For the mother, those sleepless nights end up leading to fatigue and daytime sleepiness. Sleep also plays amajor role in memory, learning, appetite, mood, and decision-making – all important when preparing to welcome a newborn baby into your home. 

Chronic sleep deprivation takes its toll on the immune system. Some researchers believe this may be part of the reason why a lack of sleep has such a significant impact on maternal and fetal health. And since sleep helps regulate blood sugar, it’s not surprising that poor sleep during pregnancy appears to be linked to gestational diabetes mellitus.

According to research, women who sleep too much or too little during the first trimester of their pregnancy are more likely to get high blood pressure during the third trimester. Early in a pregnancy, severe sleep deprivation may also increase the chance of preeclampsia, a condition that can cause preterm delivery and long-term problems for the mother's kidneys, heart, and other organs.

Poor sleep seems to be associated with an increased risk of preterm birth, low birth weight, difficult labor, cesarean delivery, and depression, while more study is required to account for other factors. A growing body of research indicates that inadequate sleep during pregnancy may also be associated with postpartum sleep disturbances and screaming in the newborn.

Treatment for Sleep Problems During Pregnancy

There are several strategies to lessen pregnancy-related sleep issues. The main tactics are to modify your sleeping posture and practice good sleep hygiene. The secret to better sleep during pregnancy is controlling pregnancy-related sleep problems in addition to practicing good sleep hygiene.

A continuous positive airway pressure (CPAP) machine for OSA, antacids for GERD, or vitamin and mineral supplements for RLS and other illnesses are just a few of the medicines that have been shown to be successful in treating sleep problems. Though numerous theories exist, the cause of RLS and leg cramps during pregnancy is still unknown. There is disagreement over the most effective course of treatment, however recommended therapies include massage, heat therapy, and vitamin supplements.

As certain substances may pose a risk to the developing fetus, pregnant women should always consult with their doctor before taking any medication or herbal remedies to help with sleep.