Various aspects of a woman's body are impacted by pregnancy, such as sleep. Hormonal changes, physical changes, and the natural stress of pregnancy can all affect how long and how well a woman sleeps. Although most sleep problems can be resolved after giving birth, certain changes in sleep patterns might suggest the presence of underlying sleep disorders.
Sleep Changes by Trimester
During pregnancy, a woman’s body undergoes various changes that can disrupt sleep. In fact, according to one survey, 97% of pregnant women reported symptoms of disrupted sleep.
The first trimester may bring increased sleepiness, accompanied by disruptions caused by nausea, vomiting, backache and frequent urination.
Nevertheless, numerous women find that their sleep quality and daytime alertness improve during the second trimester. Despite this, this phase may bring about new difficulties, like snoring, which, if combined with breathing interruptions or daytime drowsiness, might indicate obstructive sleep apnea — a condition associated with increased chances of developing preeclampsia and gestational diabetes.
During the final trimester of pregnancy, sleep can become particularly difficult. Typical reasons for disrupted sleep include fetal movements, frequent urination, heartburn, discomfort when lying down, back pain, snoring, and restless legs syndrome. Moreover, the chances of developing insomnia rise in the third trimester, with studies indicating that more than 40% of expectant mothers encounter this sleep disorder.
Risk Factors and Sleep Disorders
The risks of developing both obstructive sleep apnea and restless legs syndrome increase during pregnancy. Anxiety and hormonal fluctuations can contribute to insomnia, further complicating sleep patterns.
Gestational diabetes, characterized by elevated blood sugar levels, can develop during pregnancy. One study found women with gestational diabetes are nearly seven times more likely to have obstructive sleep apnea compared to other pregnant women.
Restless legs syndrome, a condition involving uncomfortable sensations in the legs and an irresistible urge to move them, affects around 20% of pregnant women, peaking in the third trimester. Iron deficiency is a common cause and this syndrome raises the risk of complications such as preeclampsia, gestational hypertension, Cesarean delivery and depressed mood.
Sleep disturbances in pregnant women can have consequences beyond the mother's health. Research indicates that babies born to mothers experiencing sleep-disordered breathing, including snoring and apnea, are at a higher risk of developing issues like jaundice, low blood sugar, seizures, or even death shortly after birth. It is estimated that 11 to 20% of pregnant women experience sleep-disordered breathing.
Tips for Better Sleep During Pregnancy
It is essential for the mother's overall health to get enough sleep. To address sleep difficulties during pregnancy, it is important to follow good sleep practices like sticking to a regular sleep routine and minimizing daytime naps. Moreover, you may want to try leg massages to relieve cramps or restless leg sensations.
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