Sleepopolis recognizes that every pregnancy is different. However, there are common problems that can arise throughout a pregnancy. As an expectant parent, you may be wondering how your sleep might be affected during pregnancy and how to address these issues. We are going to break down the most common sleep-related problems that occur during each trimester.
Sleep During The First Trimester
This may not surprise you, but studies show that most pregnancies lead to sleep alterations. These can include changes in one’s sleep pattern or duration, as well as problems with sleep due to pregnancy-related physical changes.
Kaleb Scroggin DC, CACCP was a Board Certified Pediatric Chiropractor who shared his insights on how sleep affects the first trimester. He explained that during the first trimester the new baby is growing at a very rapid pace, needing a ton of energy from . According to Dr. Scroggin this means that the parent will need more sleep but must make accommodations to accommodate for more. The parent will be likely to feel tired all day.
There are a few common issues that can affect sleep in the first trimester:
- Exhaustion. If youre experiencing extreme fatigue, try, as Dr. Scroggin suggests, delegating tasks, arranging naps, and curating a more sleep-friendly environment. Youll want to be careful how much sleep you do during the day. As Kim Langdon, MD, of Medzino says, Daytime sleeping may contribute to problematic evening/nighttime sleep patterns.
- Backaches.Try a different mattress if you have back pain that is disrupting your sleeping patterns. In addition, studies have shown that low intensity exercises before pregnancy and in the first trimester are able to improve posture, increase the ability to bear weight, and help with pain after it occurs. This is because exercise can strengthen ones abdominal, back, and pelvic muscles.
- Nausea and vomiting.
If you are experiencing nausea and vomiting, you may want to consider dietary changes. An 2003 study by
American Family Physician, which observed pregnant people exhibiting nausea and vomiting issues, suggested starting with dietary changes and then including medications if needed. According to the study, solid foods should not taste bland, be high in carbohydrate and low in fat. The study suggests that salty foods should be eaten in the morning to ensure maximum tolerance.
Sleep During The Second Trimester
The second trimester can affect parents‘ sleep in a similar way to the first. Similar to the first trimester’s, back pains and other musculoskeletal problems are common.
According to Stacy Sutton, a licensed physical therapist and board-certified Womens Health Clinical Specialist, this is due to a change in center of gravity, increased muscle demand, and fluctuating hormone levels. Because the ligaments supporting the joints become softer, there is less stability in the joint.
Specific to the second trimester are issues that can negatively impact sleep, such as:
- Frequent urination. While this can occur throughout all three trimesters, it is especially common during the second trimester. According to Dr. Scroggin, this is because the placenta and baby as well as the uterus take up more space and leave less room for the bladder. Dr. Sutton recommends drinking water at least two hours before you go to bed, and eight to ten 227g glasses throughout the day.
- Musculoskeletal aches and pains.This can be back pain but can also affect other parts of your body, especially the pelvis. Dr. Sutton says, Musculoskeletal aches and pains affect pregnant during every trimester. An 2008 study byCurrent Reviews in Musculoskeletal MedicineA study of pregnant women with musculoskeletal pain found that exercise three times per week for 12 weeks during the second half of pregnancy could significantly reduce pain.
Sleep During The Third Trimester
The third trimester presents its own set of sleep problems and the possibility of developing back/musculoskeletal issues.
These are just a few of the issues that you might encounter in the third trimester.
- Anxiety. While this can occur throughout the entire pregnancy, as time gets closer for the babys birth, anxiety levels can rise. To alleviate anxiety, consider continuing to educate yourself about your pregnancy and making sure you have a sufficient support system in place. As Dr. Scroggin says, If has that support and knowledge that prepared for this huge change, then will sleep much better at night.
- Insomnia. To explain the effects of insomnia during pregnancy, I spoke with Kecia Gaither, MD, MPH, FACOG, who is a Double Board Certified in OB/GYN and Maternal Fetal Medicine as well as the Director of Perinatal Services at NYC Health and Hospitals/Lincoln. Dr. Gaither cites increase rates of insomnia as being an issue particularly in the third trimester, occurring due to frequent trips to the bathroom to urinate, back discomforts, leg cramps, marked fetal movement, difficulty in trying to find a comfortable position, and strange dreams. How can you combat insomnia during pregnancy?
- Dr. Gaither suggests using extra pillows for support, keeping daytime naps short, avoiding caffeinated drinks, keeping a regular sleep schedule, and drinking warm milk, due to the tryptophan it contains.
- According to a 2013 study published in the Journal of the Canadian Chiropractic Association that examined pregnant women with insomnia, yoga is recommended for improving sleep quality. This should be done before the beginning of the third trimester.
Last Word From Sleepopolis
These are not the only common problems with sleep, but we know that each pregnancy is different. We hope you have learned how important it is to get good sleep throughout pregnancy, both for your health and for the development of your child.
