One of the times in your pregnancy that you might not feel your best while pregnant is when you’re trying to get some sleep but you can’t seem to. A poll by the National Sleep Foundation show that an average of 78% of women reported sleep disruption during pregnancy, with the number getting higher the further along a woman was.
That’s a truly large number and it demonstrates the prevalence of this issue and most importantly, how much it goes ignored. In this article, we discuss the common causes of pregnancy-related sleep disorders and the various things you can do to turn around your nights or reduce the chances these disruptions.
Why Aren’t You Sleeping During Pregnancy?
The first thing you need to do is pinpoint the reason why you aren’t sleeping at night. Of course, if you are in your third trimester it may be due the physical discomfort and exhaustion. If this is the case, something as simple as a highly recommended firm mattress can solve the problem.
Let’s take a little look at the problems you might be having during pregnancy when you are trying to sleep.
Snoring
Snoring can be a sign of a great problem with your sleeping pattern. It could be due to just a bad sleeping position and nothing more, or, you could be suffering from sleep apnea. This is a sleep disorder that interrupts the your breathing throughout the night, causing snores.
Sleep apnea is aggravated by weight gain, and odds are, you have gained some weight from the pounds of the baby you are carrying. If you suspect the snoring is due to a bigger problem, talk to your doctor so they can rule out any major issues and find ways to remedy this. Health problems like gestational diabetes and high blood pressure have been associated with sleep apnea.
Insomnia – Awake All Night
Maybe you are at the point of wishing you would start snoring because that would mean you were actually sleeping, which you are not. This is a clear sign of insomnia, which describes a hard time falling asleep or staying asleep once you get there. If you wake up too soon and constantly feel unrested then you may have insomnia.
It is important to note that quite a few pregnant women will feel groggy during their second and third trimesters. So, it is best to consult your doctor before you diagnose yourself with any ailment. Insomnia can lead to serious problems in your pregnancy if you continue to allow it to rob you of your sleep.
Stress about going through labour or the delivery itself can lead to insomnia. Any worrying could steal your sleep from you and your baby. You may not be stressed but just the sheer uncomfortable feeling of a large living baby inside your body could be the reason why you are having trouble.
Acid Reflux
This is also known as gastroesophageal reflux disease, or GERD, and is another common ailment that pregnant women continually experience. GERD can also cause loss of sleep because the discomfort associated with it is enough keep you awake. Adding another level to the seriousness of GERD, if left untreated, your esophagus can be seriously damaged while you sleep.
Needing to Urinate
Continually getting up during the night to empty our bladders is another way pregnant women can lose their precious sleep. Frequent urination is one of the symptoms of pregnancy and it occurs due to the growing baby pressing on your bladder and reducing its volume.
Unfortunately, there’s not much you can do about the constant need to urinate but you can try the hacks we’ll discuss below to ensure you go back to sleep easily. Do not try to hold the urine in your bladder in a bid not to use the toilet.
Restless Leg Syndrome
Restless leg syndrome (RLS) is a disorder when a person’s legs have a constant tingly or vibrational feeling running through them. For some pregnant women, RLS can increase when they are in bed.
A simple stretch or getting up and to walk around can sometimes relieve this restlessness. RLS can also be an indicator of a lack of various nutrients. If it keeps occurring, speak with your doctor or midwife about it to ensure you’re not lacking any key ingredients required for a healthy pregnancy.
Related: Iron, Calcium, and Folic Acid During Pregnancy: Why These Nutrients Matter
How to Manage Pregnancy-Related Sleep Disorders
There are plenty of prescription drugs that could help any number of these problems, but most of them might not be safe because of the life growing inside of you.
But don’t worry, there are natural ways in which you can help yourself fall asleep. Here are a few things you can try:
- If you must take a nap, try to do it in the earlier part of the day. Taking a nap too close to bedtime could disrupt your natural sleeping pattern.
- If you notice that your breaths are being interrupted while you sleep, you may have sleep apnea. See your doctor to get your urine protein and blood pressure checked to be on the safe side. Swollen ankles or headaches could be a red flag.
- Restless Leg Syndrome can also be the result of iron or folate deficiency. Talk to your doctor about checking your iron levels and for possible supplements.
- Get some gentle exercises. Just 30 minutes could help you sleep better but be sure to check with your doctor before starting to ensure a pregnancy-safe exercise routine.
- Try sleeping on your left side. This sleep position is always recommended for pregnant women because it can help ease the flow of blood and nutrients traveling toward your kidneys, uterus, and the baby. When in this position, put a pillow between your knees and bend them as well as your hips. This can help distribute the weight and alleviate pressure on your lower back.
- Avoid laying on your back for too long, make your sleeping space comfier, and get a nice comfortable mattress.
- Stick to a sleeping schedule. Our bodies love a good routine and you’re likely to thrive in your sleep within these boundaries.
- Keep hydrating with water throughout the day but stop drinking it a few hours before you go to bed. Otherwise, you might spend the night running back and forth from the bathroom.
- As for food, avoid spicy, fried, or meals heavy in acid. Also, try to eat small meals during your day as large meals are likely to cause acid reflux that keeps you awake.
Speak With Your Doctor About Pregnancy-Related Sleep Disorders
Bringing a new life into the world is an immense responsibility and an experience that can’t be compared to anything else. We know you want to do this the right way, which includes getting the sleep you and your baby require for a healthy pregnancy. These tips should help you find the rest you are looking for.
If you’re struggling to sleep for multiple consecutive nights and you have tried the natural solutions above without a change, the antenatal care team at Malaica Maternity Hospital can take care of you. Call us at +254 746 610643 or fill out and submit our online booking form to learn how we can offer support for pregnancy-related sleep disorders.