How to Get Enough Sleep During Pregnancy

Pregnancy brings lots of excitement, and it also brings some changes and challenges, including sleep problems. In fact, well over half of pregnant women encounter sleep issues during their pregnancy, with many problems getting worse as the pregnancy progresses.

In fact, sleep disorders are so common during pregnancy, many women may think these troubles are a “natural” part of pregnancy — but they’re not. When you don’t get enough restful sleep, your risk of pregnancy-related problems, including gestational diabetes, high blood pressure, and preterm delivery.

Richard Roberts, MD, and the team at OB/GYN Associates of Conroe are committed to helping expectant moms get the sleep they need for better health and comfort. Here, learn about common sleep problems during pregnancy and what you can do to catch those all-important Zs.

Pregnancy and sleep problems

When you’re pregnant, your body undergoes a lot of changes, and many of those changes can contribute to sleep problems. That includes common and not-so-common symptoms, like:

• Nausea
• Heartburn
• Breast tenderness
• Elevated body temperature
• Breathing issues, especially as your belly grows
• Frequent nighttime urination
• Restless leg syndrome and leg cramps
• Back pain and sciatica

Plus, as your belly grows, it can be a lot harder to find a comfortable sleep position that doesn't exacerbate these symptoms. Anxiety about your upcoming delivery or the responsibilities of motherhood can make it hard to fall asleep and stay asleep, too.

Not getting enough sleep can certainly leave you feeling groggy and irritable the next day, but it can cause other problems, too — for you and for your baby. Recent research shows a lack of sleep during pregnancy increases the risks of:

• High blood pressure or preeclampsia
• Gestational diabetes
• Prolonged labor
• Need for cesarean section (C-section)

Ideally, you should aim for 7-9 hours of sleep per night. But although that may be the goal, it’s not always an easy target to achieve, especially during the third trimester when your belly is expanding at a rapid rate.

Tips for better sleep

While getting adequate sleep can be challenging, there are some simple things you can do to promote better sleep during those last weeks of pregnancy.

Set a routine

Adhering to a regular bedtime and wake-up time helps set your biological clock and prepare your body for sleep. To relax before bed, turn off electronics an hour before bedtime and engage in a relaxing activity, like reading or listening to music.

Prop your legs and back

Pillows are great for supporting your head and neck, but during pregnancy, they have other uses, too. Side sleepers can benefit from using a pillow between their knees and under their belly. Back sleepers reduce lower back pain by placing a pillow or two under their knees. Pregnancy pillows provide full-body support that molds to your contours.

Keep the room cool

Hormonal changes during pregnancy cause your body temperature to rise. Keeping your room cool prevents you from overheating and waking up soaked in sweat. Using a fan is a great way to stay cool without bothering your partner and the white noise created by a fan helps cut out distracting noises.

Use a sleep mask

Room-darkening curtains and shades help your room stay dark to promote better sleep. If these options don’t provide you with the darkness you need to stay in sleep mode, consider a sleep mask featuring soft, padded material.

Get regular exercise

Exercise is important for your health and your baby’s health, too. Not only can regular exercise help you manage your blood pressure, your weight, and your stress level, but it also helps tire you out so you can fall asleep faster and enjoy deeper sleep.

Take a warm bath

If you have back pain, leg cramps, or restless leg syndrome, a warm bath may help by relaxing your muscles prior to sleep. Keep water warm but not hot.

Talk to your doctor

One of the benefits of having regular prenatal exams is having the opportunity to discuss your pregnancy-related concerns with a doctor who understands where you’re coming from. If you’re having sleep problems, Dr. Roberts can provide solutions based on your needs to help you get the rest you need for better health.

Stay healthy during pregnancy

It’s not always easy to prioritize your own health and wellness, but when you’re pregnant, it’s essential — for both you and your developing baby. To learn how we can help you and your baby stay healthy, call 936-756-7788 or book an appointment online with the team at OB/GYN Associates of Conroe in Conroe, Texas, today.