Sleepopolis recognizes that every pregnancy is different. However, there are common problems that can arise throughout a pregnancy. You may wonder how your sleep could be affected by pregnancy. Here are some ways to fix it. We will discuss the most common problems with sleep that can occur in 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. The baby’s growth is very rapid and requires a lot of energy during the first trimester. 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 several common problems that can impact sleep during the first trimester.
- Exhaustion.Dr. Scroggin recommends that you delegate tasks and arrange naps if you are experiencing severe fatigue. It is important to limit the amount of sleep you get during the day. According to Kim Langdon, MD of Medzino, daytime sleep can lead to nighttime/evening sleep patterns that are not optimal.
- BackachesTry a different mattress if you have back pain that is disrupting your sleeping patterns. Studies have also shown that low intensity exercise during pregnancy and the first trimester can improve posture and increase your ability to bear weight. It can also help relieve pain. Exercise can help strengthen your abdominal, back and pelvic muscles.
- Nausea, vomiting.
You may consider making dietary changes if you experience nausea or vomiting. An 2003 study by
American Family PhysicianThe study, which looked at pregnant women who experienced nausea and vomiting, recommended that they start with diet changes, and then add medications as 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.
Stacy Sutton is a licensed physical therapist who is also a board-certified Womens Health Clinical Specialist. She says this can be explained by a shift in center of gravity, increased muscular demand and fluctuating hormone levels. Because the ligaments supporting the joints become softer, there is less stability in the joint.
The second trimester is characterized by sleep issues such as:
- Frequent urination.This can happen in any of the three trimesters. However, it’s more common in 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 pains and aches.This can be back pain but can also affect other parts of your body, especially the pelvis. Dr. Sutton states that pregnant women can experience musculoskeletal pains and aches during each trimester. An 2008 study byCurrent Reviews in Musculoskeletal DiseaseA 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.This can happen throughout your pregnancy. However, anxiety can increase as the time draws near for the baby’s birth. You can reduce anxiety by continuing to learn about your pregnancy and making sure that you have a support system. Dr. Scroggin states that if you have the support and knowledge to prepare for such a huge change, you will be able to sleep better at night.
- Insomnia.Kecia Gaither MD, MPH is a Double Board Certified OB/GYN and Maternal Fetal Medicine. She is also the Director of Perinatal Services at NYC Health and Hospitals/Lincoln. I asked her about the effects of pregnancy insomnia. Dr. Gaither says that insomnia is more common in the third trimester. This is due to frequent trips to the toilet, leg cramps and marked fetal movements, as well as difficulty finding a comfortable position. How can you combat insomnia during pregnancy?
- Dr. Gaither recommends extra pillows to support the body, avoiding caffeine, keeping daytime nap times short and avoiding caffeine, maintaining a regular sleep routine, and warm milk due to its tryptophan content.
- 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.
