Sleep disturbances are one of the most common complaints among pregnant women. Most will be affected by fatigue and have trouble sleeping at some point in pregnancy. There are a variety of reasons for sleep trouble in each trimester. Learn how to cope with these problems and get more rest.
During the first trimester, elevated progesterone levels cause fatigue. You may find that you are tired throughout the day. Rest whenever you can. If you don’t work or work only part time, take a short nap in the afternoon. If you work full time, getting rest during the day will be more difficult. Rest with your feet up during breaks and try to close your eyes on your lunch hour.
Symptoms like morning sickness and frequent urination make sleeping tough in the first trimester. These can keep you up at night. You may find that you wake several times during the night to use the bathroom. This can add to daytime fatigue. Try to limit fluids in the few hours before bedtime to decrease the need for night time bathroom trips.
Many women find sleeping easier in the second trimester. The hormones have changed and you will need to urinate less frequently. More sleep means you will feel more energetic during the day. Some women continue to have trouble sleeping during the second trimester. This is often due to sleep positions and the growing belly.
The best way to sleep is on your left side. This increases blood flow and nutrition to your baby. If you are accustomed to sleeping on your back or stomach, it can be hard to make this change. Sleeping on your back can cut off blood flow to the baby. Your growing belly will prevent tummy sleeping. Some women find a body pillow helps them get comfortable in the side sleeping position. Some are made especially for pregnancy. You could also use a few smaller pillows, one between your knees and the other under your belly.
Sleep becomes even more difficult during the third trimester. Your growing belly really gets in the way during this trimester, making it harder to get comfortable. Pressure from the baby on your bladder will cause your need to visit the bathroom return. Limiting fluids in the evening may help, but you will probably still get up once or twice per night.
Heartburn is another common problem in the last months. To prevent heartburn, stay away from spicy or acidic foods. Eat at least two hours prior to bedtime to help prevent pain later. Propping your head up on a few pillows may help too. Soon your baby will arrive and you will have a whole new set of sleep disturbances to contend with.